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
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
Reserve your spot for the June 21-22 Fitness Athlete Camp in Huntington Beach, CA, this is the ONLY camp in California this year! You don't have to be a regional level athlete to attend - this is for anyone looking to compete in the sport of fitness.
Questions on fueling, weight loss, suppliments and more? Join the Nutrition Live Time with Mike Kesthely Wednesday
Register for the next live time Wednesday, June 19 at 11:00 a.m. Join the Live Time and ask James and Mike leaders of our Nutrition CCP modules your burning questions around nutrition.
If you are CCP coach who has not joined the OPT membership site email meghan@optexperience.com for your 50% off discount code!
june 19, 2013
18 comments
06/19/2013
“It’s Not About The Nail”
My favorite addition to the CCP Life Coaching module over this past year has been the universal principles of masculine and feminine. Simply think of it this way… both masculine and feminine display distinct characteristics that are not limited by gender, and this can affect the way you coach and relate to individuals. This discussion generally includes lots of laughter as we all painfully relate to the dynamic and confusion that can come when someone is on the opposite side of the spectrum from us. Much like this video. I laughed when I saw it, because we’ve all been there! Those who have attended the Life Coaching module with me, will have a deeper understanding of why this dynamic is operating the way it is. It’s a classic play of masculine (need to fix) vs. feminine (need to express), but don’t think that this dynamic is limited to personal relationships. It’s at play with everyone who crosses your path.
(Thanks to MSP Fitness for sending this vid my way).
function
10 min airdyne for max calories
being/will
For time:
Run 1 mile
Row 2k
run 1 mile
she
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x30
june 18, 2013
45 comments
06/18/2013
Salt: An Athlete's Essential Mineral
As far as myths and mis-information go, salt probably leads the way in food items that folks are most confused about.
"Should I ditch the salt shaker?" "Don't athletes need sodium?" "Won't if affect my blood pressure?" "Is table salt bad?"
The answers to these can simply be stated: No, Yes, Probably Not, and Maybe. Ahh, clear as mud!
Taubes did a good job back in 2012 in regard to salt consumption and the general public: Salt, We Misjudged You
But does this change for the athlete at all? In fact it does, and this is a case of more is better, for a couple of reasons:
-
We are not sedentary mammals consuming processed food---Insulin is controlled, sodium intake is low due to whole foods, and excretion is high.
-
Excretion via training: Thee most excreted mineral from sweating; if we are training 6+ times/week, we are losing a lot more than the average person
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Inadequate dietary sources: Think clean, dialed "Paleo"-esque diet...think there's enough sodium there? Think again! Natural sources include sea vegetables, fish, shellfish, beets, carrots, celery, spinach, and turnips....but those aren't always in everyone's diet.
-
Adrenal Dysfunction: Most folks will have some form of this at some point in their training; cortisol levels drop, as do levels of aldosterone, which regulates sodium balance. They need for sodium becomes even greater. This is why I recommend adding 1/4tsp to each liter (1000mL, 33oz) of water.
-
Endurance Athletes: More essential than any other group, due to prolonged exertion, increased fluid intake, and risk of hyponatremia.
The 4th question, "Is table salt bad?", is a valid one--there are differences in commercial table salt vs unrefined salt:
Regular table salt is highly refined, devoid of trace minerals, and can contain anti caking agents like sodium silicoaluminate or sodium ferrocyanide. Conversely, unrefined salt, like Himalayan Sea Salt (mined and washed by hand, contains over 84 trace minerals, naturally pink), Redmond Real Salt (From Utah, over 60 trace minerals, pink also) or Celtic Sea Salt (hand harvested from France, over 80 trace minerals, greyish in color) is utilized more effectively by the body. I liken this to comparing HFCS to naturally occurring sucrose....both are glucose/fructose, but have differing effects once metabolized.
How much? This isn't something I'd stress about. Intakes for athletes up to the 7g range would be fine...and this equates to about 3.5tsp.
--
function
A. Sorensen test
B. Side plank - 1 set AMSAP per side; rest as needed bw sides
C. "tabata" sit ups - no pacing, all out per set
+
20 min z1 row
being/will
A. Strict press clusters 1.1.1.1.1x5; rest 15 seconds/rest 2 min
+
5 rounds for max reps:
Run 400m
Amrap unbroken Muscle ups
Amrap unbroken hspu
rest 1 min bw rounds
she
For time:
150 walking lunges
150 sit ups
100 air squats
100 seconds FLR on rings
june 17, 2013
43 comments
06/17/2013
more videos like this in the coach's tool kit
function
A. Power clean; build to a max
B. Back squat; build to a max
C. Amrap power cleans in 8 min @90% of A
being/will
A. 1 1/4 front squat 3, 3, 3, 2, 2, 2; rest 2 min
B. Power snatch; build to a max
+
3 rounds for time:
15 deadlift 225/125
15 back squat 225/125 (from floor)
she
A1. Bench press 10x10; rest 1 min
A2. Bent over barbell rows 10x10; rest 1 min
B1. Incline DB bench press 10-12x3; rest 2 min
B2. Seated hammer curls; 20-24x3; rest 2 min
june 16, 2013
1 comment
06/16/2013
June 21-22 Fitness Athlete Camp in Huntington Beach, CA is less than a week away.
This is the ONLY camp in California this year! You don't have to be a regional level athlete to attend - this is for anyone looking to compete in the sport of fitness.
"What will we do"
- Learn how to prepare and fuel for single event days over multiple weeks (qualifiers)
- Learn how to fuel and prepare for multiple even weekend competitions (qualifiers, throw-downs and competitions)
- Learn how to train through the opens while still performing at a high level and staying healthy
- Learn how to peak for the qualifying competition and then peak again for the elite level event(s)
- Learn how to operate your specific engine for qualifiers and the elite level event(s) based on your individual fitness
- Learn the most effective pace and strategy based on your individual strengths and weaknesses based on James watching you train
- Train with other elite level competitors in multiple event days
- Classroom sessions with Q & A
REST DAY
june 15, 2013
29 comments
06/15/2013
CCP coach Tom Colvin in his OPT shirt at Antelope Canyon in northern AZ. Photo taken by a formation called "The Chief." If you look closely, you can see a man's profile, a head-dress and his open mouth.
function
Prowler sprints;
50m @100%
rest 90 seconds
x5
+
Prowler sprints 75m @100%
rest 5 min
x4
being
10-->1
Bench press bwt
Strict chin ups
will
off
she
A1. Push press 10, 8, 6, 4, 2; rest 90 sec
A2. Weighted chin up 5, 4, 3, 2, 1; rest 90 sec
+
Amrap in 10 min:
3 hspu
3 CTB chin ups
Join us in Scottsdale, AZ for our next CCP Module!
june 14, 2013
26 comments
06/14/2013
SHE athlete Kazu Yoakum from Triple Crown CrossFit
function
21-15-9
Squat clean 135/95
Ring dips
being
A. Squat snatch; build to a max
B. Squat clean; build to a max
C. Back squat; build to a 2rm
+
21-15-9
Thrusters 135/95#
CTB chin ups
will
off
she
A. Power clean x1/Hang power clean x2; rest 2 min x6 complexes
+
3 rounds for time:
10 back squat 80% 1rm
Row 350m
june 13, 2103
7 comments
06/13/2013
Bragg Creek on the Ridgeback Trail, Alberta
Nancy Farries - EC client - Endurance Athlete
REST DAY
