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.
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.
-James
Members: New Article Posted
In the video HERE, Eric Magee performs his 85% test at the new OPT facility in Scottsdale, AZ. Watch the video and read James' written piece explaining what he notices from the test, how it is applied to the prescription, and what to be cautious of in program design for athletes with similar characteristics.
feb 23, 2012
0 comments
02/23/2012
Dr. Thom teaching in Level 2 Nutrition - OPT CCP
Dr. Jeoff Drobot and Dr. Dick Thom will be instructing a course on March 17/18 here in Scottsdale on Endocrinology.
As we are all well aware, over time sets and reps and the same nutrition prescription only goes so far unless lifestyle and some "understanding" of the human template is understood. A BIG piece I see as a misslng link in coaches is NOT having the answer to the endocrinology piece (as it is outside of your scope of practice) but the "lack of" understanding of pure endocrinology pieces.
This course has been designed for Health Professionals to give a better understanding of what associations tied to Endocrinology means (including blood, urine, saliva measures as well as sex hormone discussion - PMS, infertility and adrenal fatigue to name a big few)
Our idea on this is different.
We have teamed up with these guys to allow you a better prescription and to truly understand what you are working with and what underlies all things in some cases. NOT to give you anwers but to upgrade your knowledge on what might be.
Sign up HERE if interested
function
A. push press @ 13X2; 2-3 x 3; rest 3 min
B. CTB chin ups x 10 fast; rest 2 min x 3
C. Run 400 m @ 90% after good warm up
being
A. power snatch - build to a tough single fast - NOT a 1RM
+
3 sets @ 95-97%:
15 chin ups COVP
Run 400 m
rest 2 min after set 1, 3 min after set 2
will
part 1:
EMOM build to a tough DL single
(add 20# per set) - start with 50-60% of 1RM on bar
rest 2 min
AMRAP Burpees in 90 sec - jump to touch 8ft marker at top with one arm
rest 2 min
AMRAP Meters rowed in 60 sec
rest 2 min
AMRAP miles on Airdyne in 30 sec
rest 6+ hours
part 2:
Swim 100m free warm up
+
dive in
swim 25 m free @ 100%
rest 1 min x 5
+
stand in water, exhale, swim underwater for as long as possible
rest 60 sec head out of water relaxed x 5
+
accumulate 5 min total time hands in air out of water while treading water with legs
feb 22, 2012
92 comments
02/22/2012
Jerry Hill - team OPT
function
for time:
50 double unders
10 burpees
40 double unders
10 burpees
30 double unders
10 burpees
20 double unders
10 burpees
10 double unders
10 burpees
being
A. push press x 1/split jerk x 3; rest 1 min x 5 - only last set tough
B. TnG push jerk practice - light and fast - 3 sets b/t 5-10 reps; rest short
+
for time:
Row 1K @80%
50 wall balls unbroken
Row 1K @ 100%
will
part 1:
run 5 min warm up, then...
Run 30 sec @ 90% aerobic
Run 20 sec @ 50% easy pace recovery x 20;
Run 5 min cool down
rest 6+ hours
part 2:
3 rounds for time all out:
10 FS from ground - 175#/120#
10 burpees
10 CTB chin ups
F - post time
B - post loads/time
W - post notes and time
feb 21, 2012
93 comments
02/21/2012
why Sunday?:
- being a completionist means something to everyone
- get to Sunday and trust in the training and effort you have put forth
- cheer on other Dawgs and others in general about making it to Sunday, its the goal
- if you get to Sunday, wear it proud, if not, wear it to help others who you know are elsewhere or there giving full effort
- wearing it represents hard work and effort
- wearing it represents the Big Dawgs
function
Dead Lift - build to a tough triple fast
then..
Dead Lift - build to a tough single - go for it if feeling it, otherwise NOT a 1RM
being
A. Squat Clean - 2 tough ones on the minute for 6 minutes - add per minute
+
5 sets:
5 TnG hang power snatch - add per set
5 burpee jumping chin ups AFAP
30 double unders AFAP
rest 5 min
will
5 sets @ incremental efforts/set:
3 tough Hang Power Clean
Row 25 sec max effort
rest 5-7 min b/t sets - ensure full recovery and add per set if you can to ensure intensity increases per set
F - post loads
B - post loads and sets for times
W - post loads and peak wattage for each set
training plan:
M/F off - same for everyone
Saturday - CF opens workout will be included in the training program for everyone
(there will be training around this, prep for it and training after it based on the workout each time; should you wish to do it once or many, adjust as needed and ask ?'s as needed; a lot of us have been there before and can help)
GOOD LUCK to everyone!
feb 19, 2012
110 comments
02/19/2012
John Z - team OPT
3 sets @ 95% - 2:40/2:39/2:40
21,15,9
Front Squat/Push Press - 95#
Chin Ups
(rest 20 min b/t sets)
function
5 sets:
AMRAP strict chin ups
run 400 m @ 95%
walk rest 5 min b/t sets
being
part 1:
Row 3K
rest 6+ hours
part 2:
as many rounds in 7 minutes:
5 db push press tough
5 KBS tough
30 double unders
will
part 1:
A1. Front Squat @ 20X2; 3,3,3; rest 20 sec
A2. 25 COVP chin ups; rest 5 min x 3
B. Implement Carry Walking Lunges - 12 tough steps; rest 1 min x 4
rest 4+ hours
part 2:
for time:
30 OHS - 135/95#
100 double unders
20 squat clean - 135#/95#
100 double unders
10 thrusters - 135#/95#
F - post reps/times
B - post time and rounds/reps/loads
W - post loads and time
feb 18, 2012
80 comments
02/18/2012
"my backyard" - Sonoran Preserve - Scottsdale, AZ
photo courtesy - Joelle Collard
function
as many rounds in 12 minutes:
10 wall balls - 20/14# to 11 ft
10 hang power clean - 95#/65#
10 push ups hand release
being
A. build to a max in the clean and jerk
B. build to a max in the snatch
C. 90% of part B - amrap in 8 min
will
part 1:
Sand Bag Run 200 m - 100/70#
AMRAP Double Unders left in 2 min
rest 2 min x 5
rest 2+ hours
part 2:
A. Clean and Jerk - 2,2,1,1,1,1,1; rest as needed
rest 2+ hours
part 3:
as many rounds in 7 min:
5 KBS - 2/1.5 pd
5 burpees
F - post rounds/reps
B - post loads/reps
W - post reps/loads/rounds/reps
thurs, feb 16, 2012
82 comments
02/16/2012
function
50 reps for time:
Weighted Dips - strict
(females add 20% BWT, males add 33% BWT)
being
100 TGU for time
(1.5/1pd)
50/arm required
will
for time:
Run 1 mile
+
5 rounds:
15 R KB Snatch - 2/1.5 pd
15 L KB Snatch - 2/1.5 pd
10 muscle ups
5 ring HSPU
+
Run 1 mile
F - post time - compare to Feb 14
B - post time
W - post time
feb 15, 2012
90 comments
02/15/2012
Steve Pinkerton - 2K Row PB
OPT EC Client
function
for time:
Run 400 m
100 squats
Run 800 m
75 squats
Run 1200 m
50 squats
Run 1600 m
25 squats
being
part 1:
Airdyne intervals:
2 min @ 90-95%
rest 6 min x 3
rest 4+ hours
part 2:
30,25,20,15,10,5 rep rounds for time:
Back Extensions
Chin Ups - COVP
Double Unders
will
A. TGU - build to a tough 5/arm - warm up shoulders
B. Jerk from blocks - 3,3,3; rest 3 min
C. Implement Push - 30-45 sec @ 90%; walk rest 3 min x 5
(prowler, sled, vehicle..)
D. GHD sit ups - 20 x 2; rest 1 min
F - post time
B - post total cals/time
W - post loads/notes
feb 14, 2012
97 comments
02/14/2012
seed cycling - female endocrine balance
Level 2 Nutrition - OPT CCP
function
50 reps for time:
Weighted Chin Ups - strict
(females add 20% BWT, males add 33% BWT)
being
A. thruster from rack - build to a tough single; rest as needed
+
for time:
30 thrusters - 95/65#
10 KBS - 1.5/1 pd
20 thrsuters - 95/65#
20 KBS - 1.5/1 pd
10 thrusters - 95/65#
30 KBS - 1.5/1 pd
will
part 1:
for time:
20 squat snatch - 77% of 1RM
rest 4+ hours
part 2:
A. bench press - 3,2,1; rest 5 min
B. hang power clean - build to a tough single fast - max 4 sets
C1. AMRAP CTB Chin Ups - 1 attempt; rest 5 min
C2. AMRAP Chin Ups - 1 attempt
F - post time/loads
B - post loads and time
W - post time/loads/reps
feb 13, 2012
10 comments
02/13/2012
OPTathlon 2.0 (Big Dawg Bash!!)
Registration is now open. Two days you won't want to miss!!!
Location: Windy City Crossfit, Chicago, IL
Dates: April 21-22, 2012
We're excited to offer options for our second Big Dawg Bash! You can purchase a pass for both days, or for each individual day separately.
2-Day pass to the full Bash: Athlete development & OPTathlon 2.0 - Register here
Day 1 pass (athlete development) - Register here
DAY 2 pass (OPTathlon 2.0) - Register here
Athlete Development - Day 1
Day 1 will run from 9-4. The day will have two lecture sections, each presented and followed by an open Q&A session with James. The theme of the sessions will be "Long Term 'Sport of Fitness' Athlete Development." Topics to be covered will be OPT philosophy, newest resesarch and data from testing of fitness athletes, standards for new athletes, future of the sport, case studies, and a sample 2 year peaking template for a new athlete in the sport. Day 1 pass only: $ 75
**Are you an Exclusive Coaching client or a CCP coach? If so, your DAY 1 Pass also includes an OPT sponsored pre-event breakfast with James** - More information/RSVP to follow.
OPTATHLON 2.0 - Day 2
Day 2 is all about COMPETITION! In the second annual OPTathlon we hope an athlete can break the 6000 point mark and that 30% of the athletes score above the 5000 point total. Is your primary focus testing your athletic ability? Are you interested solely in competing? The Day 2 Competition Only pass is for you! $50
Event 1: Clean and Overhead in 10 min
Event 2: Standing Triple Jump
Event 3: Row Repeats (500 m row, rest 90 sec, 500 m row)
Event 4: Unknown Circuit
Event 5: Reverse Shot Put Toss - 16# men, 8# women
Event 6: 3000 m run
Get the most out of your athlete experience....Participate in both days: Full 2 day pass to OPTathlon 2.0 and Athlete development seminar is only $99 - Register here
feb 12, 2012
74 comments
02/12/2012
Marcus
"dialed"
function
as many rounds in 10 minutes:
7 toes to bar
7 ring push ups
being
Row 10 min @ 90% effort
rest 5 min
AMRAP in 10 min @ 90%:
10 lunges
10 ghd sit ups
10 push ups
10 back extensions
rest 5 min
Row 10 min @ 90% effort
will
part 1:
Run 3K
rest 2+ hours
part 2:
21,15,9 rep rounds for time:
Box Jumps - 30/24"
CTB Chin Ups
F - post rounds/reps
B - post notes
W - post times
OPTATHLON 2.0 and Athlete Development Seminar/Q & A - Registration now open! MORE INFORMATION AND REGISTRATION HERE
feb 11, 2012
80 comments
02/11/2012
National Welsh Rugby team @ CFD
Big Dawgs training in AM prior to 6 Nation Game against Ireland
function
3 sets:
5 TnG Dead Lift
Row 2 min @ 90%
rest 2 min
+
3 sets:
hang power clean 5 TnG
Row 2 min @ 90%
rest 2 min
being
A. power snatch - build to a tough double - rest as needed - NOT a 2RM
+
as many rounds in 12 minutes:
7 burpees
20 double unders
7 CTB chin ups
will
part 1:
A. squat clean thruster - build to a single in 8 min
rest 2 min
B. AMRAP 90% of part A in 8 min - squat clean thruster
rest 2+ hours
part 2:
A. Press - buld to a max single in 4 min from empty bar
rest 1 min
B. AMRAP KBS - 2/1.5 pd - 1 attempt
rest 2 min
C. Airdyne - max cals in 3 min
F - post notes
B - post loads and rds/reps
W - post loads/reps/cals
feb 10, 2012
9 comments
02/10/2012
athlete camp results - a solid 2 days of play and learn
and now some more testing - Leydon...
...and Magee
if you want GOOD PORK - get it from these guys
got a freezer full now - really good stuff - thanks SilverBack!
feb 9, 2012
67 comments
02/09/2012
function
as many rounds in 12 minutes:
run 200 m
AMRAP chin ups COVP
being
A. build to a tough 10 unbroken reps per arm with KB TGU - rest as needed b/t sets
B. thruster speed practice - take from ground - like workout start; 5-10 reps/time; rest 1 min x 3-4
C. tabata push ups - total
will
5 min @ 70%:
row 10 strokes
7 knees to elbows
rest 2 min
5 min @ 80%:
15 double unders
5 burpees
rest 2 min
5 min @ 90%:
5 SDLHP- 95/65#
10 sit ups
rest 2 min
5 min @ 95%:
row 10 strokes
5 burpees
F - post total reps
B - post loads/reps
W - post notes
feb 8, 2012
93 comments
02/08/2012
"sport of fitness" camp
Feb 7/8, 2012
Next One - June 7/8, 2012
function
for reps:
5 min double unders
4 min anchored sit ups
3 min double unders
2 min back extensions
1 min double unders
being
as many rounds in 12 min:
10 box jumps - 24/20"
3 muscle ups
10 KBS - 1.5/1pd
3 muscle ups
will
A. Power Clean x 1/Split Jerk x 1; rest 30 sec x 6 - add per set
B. TnG hang squat clean - 7 tight and fast; rest 1 min x 3 - same load per set
C. 20 sets of 5 CTB chin ups unbroken for time - you cannot do more than 5 at a time
F - post reps
B - post rounds and reps
W - post loads/time
