Reservoir

Big Dawgs

What is a Big Dawg?

I'm not entirely sure where the name came from, but a name matters not. What does matter is what we, the Big Dawgs represent - a constant search for answers to higher levels of fitness and all that it pertains to.  Big Dawgs have come and gone, they come in, learn, move on and are better for it; some have come and have never left - we help one another grow through removing the personal limitations; not strong enough, not enough stamina, not belonging to a community, no reason behind the prescription.
We have high level fitness enthusiasts who strive to be better at a lot of things, not just one.  We have high level thinkers who understand the connection between the body and mind.  We have respect for all ideas around fitness and truly allow an area for open mindedness.  We welcome all; but be prepared for discomfort, mental and physical - this allows forward momentum. Wondering what group to follow, find out more HERE
-James FitzGerald, Director/Owner                                                         

New on Our Membership Site This Week:

Video: The Dose Response of Exercise - In this 30-min talk James discusses the dose response of exercise.

 

may 25, 2013

2 comments

05/25/2013     

 
Tommy Baker, EC client and CCP Coach created this sheet of some reflections and inspirations he gained from listening to the available recorded webinar called "Living a Larger Life"  on our membership site LIVE TIME archives.  
 
function
 
Swim 20 min
Bike 20 min
run 20 min
All @z1 pace
 
 
being
 
A. Push press 10, 3, 8, 2, 6, 1; rest 3 min
B. Muscle ups; 3 reps on the min for 15 min
+
10 rounds for time:
10 toes to bar
10 hand release push ups
 
 
will
 
For time:
100 double unders
50 hspu
40 toes to bar
30 Axle bar shoulder to OH 165#
30 meters front rack walking lunge with axle
 
 
she
 
20 min amrap:
5 CTB chin ups
5 ring dips
5 GHD sit ups
Run 200m
 
 
 
For more exploration on self development as a person, athlete and/or Coach, attend our upcoming Life Coach CCP Module.  NEW September date just posted REGISTER before it sells out!

 

Tags: Life Coaching CCP, Tommy Baker

may 24, 2013

35 comments

05/24/2013     

mark yoakum triple crown crossfit "OPT Tuesday"

 

BEING AVATAR 
Bodyweight: 182.2 pounds
Press: 154.9
WCU: 81.6 + 182.2 = 263 (58.89% - press priority)
 
10 RFT chin/bj
10:07.3
Density chin ups, bounding, high power respiration, lactate tolerance
 
Deadlift: 373.9
BS 289.6
FS: 255.4
FS/BS 88.1% - Back squat priority
DL/BS 129% - Back squat priority
 
Karen: 7:53.2
- Improve wall ball efficiency, squat endurance, shoulder endurance,
lactate tolerance
 
30MU: 8:04.4
50HSPU: 11:15.6
- Gymnastics improvements necessary
 
CGBP: 216.9#
PC: 215.4#
- Absolute strength improvements
4min amrap: 14.3 reps
- CP battery adequate
 
PS: 153.6#
Squat Snatch: 152.6#
- Inefficiency of snatch, exposure required
 
OHS 1RM: 193.3#
- Strength weakness
 
Squat Clean: 216.0#
- Strength weakness
 
Overall group needs to improve absolute strength. Priorities through
first couple cycles will be:
1- Absolute strength
   - Back squat, press main focus
2- Olympic lifting proficiency/improvement (tough with design so get
specific coaching on movements and ensure speed work is done
technically perfect and fast)
3- Gymnastics strength/density improvements NOT under high levels of
metabolic fatigue (this will come further down the road)
4- "Power" (aerobic/lactic/alactic)
 
The length and number of cycles before changing focus will be dictated
by results of the group over time.  As more people come into the group
or leave the group we will change as needed.  For now, we will assume
that a minimum of 3 6-12 week cycles without a change in priorities
will be written to ensure that the group gets stronger as a whole.
From there we will begin to transition into prep for for opens and
restoration of energy systems.
 
 
function

 

35-25-15

thrusters 95/55

chin ups

Burpees

Box jumps 24/20 (step down)

 
 
being
 
A. Squat snatch; build to a max
B. Squat clean; build to a max
C. Power clean x1/Hang power clean x2/Front squat x3; build to a max of the complex
+
Row sprint 20 seconds @100%
rest 2:40
x5
 
 
will
 

For time:

100 wall balls
100 CTB chin ups
100 pistols
100 DB snatch
 
 
she
 

A. Clean pulls; 5, 4, 3, 2, 1; rest 3 min

B. TnG Deadlift; 10, 8, 6, 4, 2; rest 3 min

C. 50 back squat for time @70% 1rm

Tags: Being Avatar, Mark Yoakum

may 23, 2013 - Are you happy, hungry and horny?

0 comments

05/23/2013     

Overtraining from OptimumPerformanceTraining on Vimeo.

 

This video answers a question asked a while back:  "What are some common signs of overreaching and overtraining?"
 
Overtraining - you've gone too far
Overreaching - you haven't gone too far YET!  
 
Watch the full video discussion on signs of over training on the memebership site.
 
 
REST DAY

Tags: Overtraining, Overreaching, Signs Of Over Training, Signs Of Over Reaching

may 22, 2013 "Creating An Experience"

36 comments

05/22/2013     

 

 

I had the opportunity to see Fleetwood Mac in concert on Friday.  If you know me well, you know that I love music. And more than that, I love live music. I’ve never seen them before, so I didn't really know what to expect. They've been around a long time and they’ve lived a hard lifestyle.  I saw Pearl Jam a few years ago and Eddie Vedder was so out of shape he actually had to sit down on an amp and take a break (but I still love him). 

 

The thing I enjoy most about live music is seeing the band give you so much of themselves on stage and truly lay it all out there.  And in return, the audience gives them back their energy, enthusiasm and appreciation.  This creates an experience.   There is a “we space” created between the performers and the audience, and is woven together by the music.  In a really great show everything else ceases to exist because everyone is so present.  That happened on Friday night.

 

Fleetwood Mac exceeded my expectations.  Stevie Nicks and Lindsey Buckingham were so connected to the music and the audience that they got into the flow state at times that is both inspiring to watch and incredible to be a part of. 

 

I live for these moments.  You can have them at a concert, in a competition, in a conversation or any number of ways.  I have them with my clients--those magical moments when you are so present that you create an experience for your client and they create one for you.

 

What I saw on Friday night was mastery and it reminded me to “go there”—to play full out and give the best of myself to my clients and in everything I do.

 

 

Sharon Prete

CCP Life Coaching module co-conductor

OPT Team Member

 

 
function
 
Run 3k for time on track
 
 
being
 

 

Run 1 min @95-100% effort
rest 5-8 min actively
x8
(rest 12 min bw sets 4/5)
 
 

 

will

 

 
21-15-9
Deadlift 315#
Box jump 30"
 
 

 

she
 

 

A. Weighted dips; 2-3x5; rest 3 min
+
For time:
Row 500m
50 burpees
Row 500m
 

 

 

Tags: Ccp, Life Coaching, Sharon Prete

may 21, 2013

36 comments

05/21/2013     

 
Beyond The Fields of Wheat: Gluten Free, At A Cost?
 
In a previous post (here) I had talked about "Moving beyond Paleo".  In a bit of a reversal, I want to talk about why we might want to exclude all grains beyond wheat.  Keep in mind the post from April 16th still stands---this is about being armed with knowledge, and knowing when, and to whom, to apply it.
 
Protein Prolamines: One of the Issues
They are characterized by a high glutamine and proline content and are generally soluble only in strong alcohol solutions; this is part of the main issue---we can't completely digest these, and when absorbed into the systemic circulation via increased GI permeability, then induce auto-immune reactions through molecular mimicry.  Some prolamines, notably gliadin, and similar proteins found in the tribe Triticeae (see Triticeae glutens) may induce coeliac disease in genetically predisposed individuals.  Others, like avenin, can cause ASE in sensitive individuals.  
If we look at the different grains we find that each has its own prolamine. The following list gives the type of prolamine each grain contains, and the percentage of protein the prolamine has in relationship to the entire grain:
         Wheat - Gliadin - 69%
         Rye - Secalinin - 30-50%
         Oats - Avenin - 16%
         Barley - Hordein - 46-52%
         Millet - Panicin - 40%
         Corn - Zien - 55%
         Rice - Orzenin - 5%
         Sorghum - Kafirin - 52%
     
 Check the links for Zein, Orzenin and Avenin...corn, rice, and oats are commonly thought to be "benign" non-Paleo foods...
 
So who should avoid these?  Simply, folks with pre-existing chronic issues not related to factors outside of nutritional intake...I know, that doesn't detail anything.  If you have nagging skin issues, mood and energy alternations, joint pain, and of course, GI issues, it would seem prudent to eliminate these for at least 30 days, then re-introduce to gauge sensitivity.
 
Mike Kesthely
 
 
function
 
A. 20 sets of 3 unbroken CTB chin ups for time
B. "Tabata" sit ups (no pacing, max reps in each set)
 
 
being
 
A.  Strict press build to a 2rm
B1. Weighted dip; 3-4x5; rest 2 min
B2. Supinated weighted chin up; 2-3x5; rest 2 min
C. Amrap unbroken strict hspu; rest 20 sec x10
+
5 rounds for time:
10 CTB chin ups
20 calories airdyne
 
 
will
 
AM
"Jackie"
Row 1k
50 thrusters 45#
30 chin  ups
 
PM
Regional Workouts #2/3 as rx'd
 
 
she

 

A. Front squat 5, 4, 3, 2, 1; rest 3 min
B. Jumping back squats 8-10x4; rest 2 min
+
Amrap in 6 min:
6 power clean @80% 1rm
60 double unders

 

 

Attend our next CCP Level 1: Nutrition Module, Sept 30-Oct 1, 2013, Scottsdale, AZ

 

may 20, 2013

45 comments

05/20/2013     

"Sunday" Big Dawgs representing at NE Regionals...Congrats to everyone that competed this weekend 
 
Exclusive Coaching Client Travis Mayer 2nd place South East Regionals
 
Exclusive Coaching Client Amanda Goodman 2nd place North East Regionals
 
Exclusive Coaching Client Eric Magee 3rd place North East Regionals
 
 

function

A. Deadlift; build to a 5rm
B. Push press; build to a 3rm
C1. Power snatch; 3 reps @65% x5; rest 30 seconds
C2. Burpees; 10 ADAP x5; rest 30 seconds
 
 
being

 

A. Jumping back squats 6-8x4; rest 2 min
B. 3 position squat snatch (top down) 1 complex on the min for 10 min (moderate/light load, technique/speed focus)
C. Drop snatch; 3, 3, 3; rest 3 min
+
50 thrusters for time 135/95
 
 
will
 
off
 
 
she
 
A1. Press; 6-8x5; rest 2 min
A2. Weighted chin up 3-4x5; rest 2 min
B. Bench press; build to a max
C. "Tabata" push ups
D. L-sit; accumulate 3 min for time

Tags: Eric Magee, Travis Mayer, Amanda Goodman

may 19, 2013

8 comments

05/19/2013     

 
missed yesterday's PUC event? it's not too late to run the workout at your facility or donate to the cause, just do so before June 18
 
join the OPT PUC team, person or facility that donates the most wins an AIRDYNE...
 
 
 
function/being/she
 
rest day
 
 
will
 
AM
3 sets:
100 double unders
30 hspu
30 toes to bar
20 shoulder to OH axle 165#
20 meters front rack lunge
rest 10 min bw sets
 
PM
5 sets:
3 squat clean 225#
Run 100m
2 rope climbs
Run 100m
2 squat clean 225#
rest 6 min bw sets

 

Tags: Push Ups For Charity, PUC

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