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 21, 2013

0 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

38 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

may 18, 2013

05/18/2013     

Anthony Campo 305 OHS - exclusive coaching client, CCP coach and owner of Crossfit Surf City. Join me June 21-22 at Anthony's gym in Huntington Beach, Ca. for the next Athlete Camp

 
Register today for the June 21-22 Fitness Athlete Camp held at CrossFit Surf City, in Huntington Beach, CA. This two day event is packed with information for athletes looking to compete in fitness for SPORT, not for recreational purposes.
 
  • Prepare and fuel for qualifiers over multiple weeks, weekend competitions and throw-downs
  • Maintain high level performance and stay healthy while training through initial qualifiers
  • Peak for the qualifying competition and again for the elite level event(s)
  • Operate your own engine for qualifiers and the elite level event(s) based on individual fitness
  • Strategize and pace based on individual strengths and weaknesses
 
 
function
 
push up - 2 min max
rest 10 sec
squats - 2 min max
rest 10 sec
chin ups- 2 min max
rest 10 sec
sit ups - 2 min max
rest 10 sec
lunges - 2 min max
rest 10 sec
ring dips max -  2min
+
20 min z1 run outdoors
 
 
being
 

 

A. Push jerk; 2 reps on the min for 10 min @70% 1rm
B. Muscle ups; 3 reps on the min for 12 min
+
push up - 2 min max
rest 10 sec
squats - 2 min max
rest 10 sec
chin ups- 2 min max
rest 10 sec
sit ups - 2 min max
rest 10 sec
lunges - 2 min max
rest 10 sec
ring dips max -  2min
 
 

 

will
 

 

AM
For time:
100 wall balls
30 CTB chin ups
30 pistols
60 DB snatch
 
PM
12-9-6
Deadlift 335#
Box jump 30"
+
push up - 2 min max
rest 10 sec
squats - 2 min max
rest 10 sec
chin ups- 2 min max
rest 10 sec
sit ups - 2 min max
rest 10 sec
lunges - 2 min max
rest 10 sec
ring dips max -  2min
 
 

 

she
 

 

push up - 2 min max
rest 10 sec
squats - 2 min max
rest 10 sec
chin ups- 2 min max
rest 10 sec
sit ups - 2 min max
rest 10 sec
lunges - 2 min max
rest 10 sec
ring dips max -  2min

 

 

Tags: Athlete Camp, Anthony Campo

may 17, 2013

31 comments

05/17/2013     

Colin vs. "Jackie" from westcoaststrengthcoach on Vimeo.

 

Team OPT wants to wish athlete Colin Jenkins much success this weekend in the SoCal region...be sure to read the recent acticle featuring his journey
 
also best of luck to all those in the OPT family competing this first weekend...
 
 
 
function
 
A. Hang squat clean; build to a 3rm
B. TnG power snatch 5, 5, 5; rest 2 min
+
3-2-1-2-3-2-1-2-3
Back squat 80% 1rm
Power clean 80% 1rm
 
 
being
 

 

A. Power snatch from high blocks; build to a max
B. Squat clean clusters 1.1.1x4; rest 20 seconds/rest 3 min
C. Snatch pulls; 2, 2, 2; rest 3 min
+
Row 1k for time
 
 
will
 

 

AM
3 sets @game pace:
Row 500m
30 unbroken thrusters 45#
20 chin ups
rest 5 min bw sets
 
PM
A. OHS; build to a tough single from the rack (not a 1rm)
B. Pistol practice
+
Regional workouts #2/3 as written
 
 
she
 

 

A. Power Snatch 3, 3, 2, 2, 1, 1; rest 2 min
B. Snatch Deadlift 3, 2, 1; rest 3 min
+
Prowler push; 50 meters @100% effort - moderate weight
rest 2:30
x4
rest 5 min
x2

 

may 16, 2013

2 comments

05/16/2013     

pushup from OptimumPerformanceTraining on Vimeo.

 

Push-up's for charity event this Saturday!

 

while on the topic of Push-up's, we want to share with you the concept of how we use the push up as an assessment tool in our client assessment.  The results we obtain in our assessments, allow us to determine an individualized program design without guessing.

 

"Assess Don't Guess":  The Upper Body Push - L1 client assessment.

 

some key notes from this video:

First two things we look at when assessing the push up position:

1.  Scapula:

Where it sits?  Left side vs right side

Determine what movements need to prescribed to help strengthen, balance and stabilize the Scapula

 

2. Mid section control from pelvis to shoulder

 

what really happens during the push up position? how to use it in client assessment and optimize exercise prescription based on the information we learn

Pay attention at 2:28 on looking for the sag and further discussion on using the score as a baseline and re-test for clients to see improvements as they progress in their exercise program.

 

register for the online assessment module to learn more...

 

 

 

REST DAY

Tags: Assessment, Ccp

may 15, 2013

22 comments

05/15/2013     

 

 

 

Awareness and the Automatic Mind

 

"There are these two young fish swimming along and they happen to meet an older fish swimming the other way, who nods at them and says 'Morning, boys. How's the water?' And the two young fish swim on for a bit, and then eventually one of them looks over at the other and goes 'What the hell is water?"

 

This Is Water: Some Thoughts, Delivered on a Significant Occasion, about Living a Compassionate Life is an essay by David Foster Wallace.  The text originates from a commencement speech given by Wallace at Kenyon College, and it's a fantastic look at awareness (or lack thereof) and the automatic mind.  It's a longer vid, but stick with it because it shifts gears just after the 3:00 min mark and it just may open your eyes.

 

 

Sharon Prete

CCP Life Coaching module co-conductor

OPT Team Member

 
 
function
 
Sled sprints; 100m @95%
full recovery
x10
(rest minimum 6 minutes bw sets 5/6)
 
 
being

 

Row 30 seconds @85%
row 30 seconds @50%
x10
+
Airdyne 30 seconsd @85%
airydne 30 seconds @50%
x10
+
Run 30 seconds @85%
Run 30 seconds @50%
x10
 
 
will

 

AM
3 sets:
30 wall balls
30 CTB chin ups
30 pistols
30 DB snatch
rest 8 min bw sets
 
PM
3 sets:
9-6-3
Deadlift 315#
Box jump 30"
rest 5 min bw sets
 
 
she
 
A. HSPU eccentrics; accumulate 40 perfect reps with as slow of a tempo as possible (full range of motion)
+
7 burpees AFAP
Prowler push 20 seconds @100%
rest 3 min
x5
+
7 unbroken CTB chin ups 
Airdyne sprint 20 seconds @100%
rest 3 min
x4
+
Row sprint 30 seconds @100%
rest 3 min
x4
 
 

Tags: Ccp, Life Coaching, Sharon Prete

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