sun, july 3, 2011
71 comments
07/03/2011
Presentation Sneak Peak - OPT Big Dawg Bash 2011 - San Diego, California -sign up here
"The New Definition of Fitness" - James FitzGerald
- one's definition of fitness creates the landscape for the programming, evolution and progression of the fitness journey; when the defintion states a "knowing" (i.e. increase WCTBTAMD), there are limits created; just as if too broad, (i.e. complete a task) there can never be argument on the meaning.
- what are your biases towards the defintion? what is the history behind creating and finding a meaning for the world of fitness? what are the 8 value added steps to creating a definition of fitness?
- if increased work capacity was NOT the main goal of fitness as it is not for a lot of people, would you change your thinking and design of fitness programs; i.e. if one was to bias a program design and that made a person more strong, more enduring or more powerful and more "fit" under the new definition of fitness, who are we to say they are not as fit? is it only based on our biases and definition of fitness
- where does longevity, skill acquisition, hormonal health, injury, illness, organ health sit in the defintion of who is fit and what fitness means?
- how do you create your own definition of fitness and where to go from there?
TRAINING:
GPG:
part 1:
3 rounds for time @ 97%:
20 KBS - 2/1.5 pd
20 burpees
rest 30 min
part 2:
for time @ 97%:
Row 400m
21 thrusters - 95#/65#
Row 400m
rest 30 min
part 3:
for reps @ 97%:
1 min Airdyne cals
1 min Double Unders
1 min Airdyne cals
group 5:
A. clean grip DL - build to a tough three quickly; rest as needed
B. clean grip DL - build to a tough single- NOT a 1RM; rest as needed
+
for time:
150 double unders
100 KBS - 1.5 pd
50 burpees
post times for GPG as well as PRE and limiter at end of each workout like this:
part 1: 2:32 (8/10), breathing was llmiter
etc...
post loads and time for circuit as well as BWT and height to comments for group 5
(loads, 9:40, 170#, 5'9")
My spine just tingled.. Seriously it did.
Did heavy DL yesterday, so just did the triplet today.
10:21
Games prep
Dawn Ditano 45-49 masters competitor
Pt 1- 8:14 limiter was breathing
Pt 2- 5:37 limiter was shoulder fatigue
Pt 3- 57 reps- limiter was leg fatigue
Big Dawgs let me first introduce AJ and Natalie Zellers from CrossFit Redline to the Big Dawg workout blog. They had their first taste of the Big Dawg workout this morning and loved it. As for me I haven’t posted on the blog since March due to an injury. I had a severe pinched sciatic nerve which was causing my right leg to go numb for about five weeks. I was received treatment from a Chiropractor three times a week till I was ready to get back in the box. So for the last month and a half I was working my way back to the Big Dawg blog. So with that said I’m excited to be back and missed you beastly athletes. Sorry for the long post.
(Load: A.) 295, B.) 315 Time: 13:48, 180# 5'10")
A. 405
B. 505 - Need to toughen up a bit, my thumb really hated the hook grip here
+
12:31
DU fast, 101/49 KB fast 50/30/20 Burpees really slow, cost me a lot of time
What a great metcon. Putting that one in high rotation when I'm off the reservation
Some catchup:
Yesterday:
A: Up to 325
B. Stayed @ 135, reps of 3. Really sloppy in oly lifts right now
C. Got called out, did not complete
Friday:
Finally got a C2 @ the hall. Ran a "biathlon" with a couple of the brothers. 3rds of 500m row & target practice. Rifles currently not allowed in firehall, so subbed with 5 darts to dart board 20 feet away w/ 10 sec penalty on miss. So much fun. Tough to maintain accuracy when that tired.
Wednesday:
205 up to 225 for C&J, box @ 34", 5 sets all @ around 65-70secs. Did one more round on 20" box, 52sec.
Group 5: Done with Henry at CrossFit Davidson
A. 345 B. 400 + Time 10:03 / 190# 6'2"
Hit all 150 double unders unbroken. First time using an Again Faster Rope, all I can say is WOW!
A. 370x3
B. 410x1
+
13:56
DU 135+15
Used a 2 Pood KB (all I have)
Sets of 10 on Burpees
Finished w/ a 4 mile run @ Z1
Forgot
5'10"/193lbs
First day following OPT.
A. 315X3
B. 365X1
13:20
Burpees were slow, and KBs were not as strong as normal. Did pyramid Helen on Friday.
G5:
A. 243 lbs
B. 353 lbs
+
14:08
du- 50, 25, 25, then sets of 10. Shoulders limiting factor
Kb swings- 20 then sets of 10. Grip went fast
Burpees- ub, last 10 afap
5'6"/142 lbs
Oops
405, 505, 12:31, 6', 215
No DL Today, hit 20min AMRAP yesterday (5min amrap of Nate (5rds), 5min max reps of 315lb DL (51reps), 5min Cindy (5rds + 21), 5min max reps of 135lb squat clean thruster (23reps)...
1hr long bike ride
Triplet
10:59 / BWT - 208, 5'10
Trail walk later
G5) 22/145/5'7"
A ) 285
B ) 310
C ) still trying to heal back of knee so did 300 singles instead with bulky jump rope
12:19
Deadlifts felt great. Defiantly felt like I coulda added more weight just didn't want to push my disc to far. Loved the metcon today though!
Very excited for the Big Dawg Bash! Is there going to be a "winner" this year or is this going to be determined over a series of events in a 10, 20+ year span? That would get us an interesting glimpse of health, fitness & longevity.
m/6'2"/187#/29yo
a little trigger happy...
G5
A. 365x3
B.405x1
C. 15:46---- du's were terrible. sets of 10-15 with some 5's sprinkled in. kbs 25/15/15/15/10/10/10. burpees done fast in sets of 10
M/32/162lbs
Did this one with Paul at Crossfit Davidson,
A. 335lbs.
B. 385lbs.
C. Triplet- 9:30 (new unbroken PR in DU's, hit all 150 unbroken, just tried to keep the pace with Paul!)
Group 5:
A: 320#
B: 345#
+
10:17
DU - 100,50
KBS - 25,15,15,15,15,15. Tried to keep the bell as flat as possible at the top a la games standards. This fried the shoulders and grip after the double unders
Burpees - sets of 10 with 5 breaths between each set.
5'10"/170 lbs
I forgot to say I have been training hard the last eight weeks since the Open ended. It has been a good eight weeks with lots of gains, but my body is telling me it is time to take a week off and let the body and mind recover a bit. I will be back next Monday ready to hit it hard for the next eight weeks!
390,430, 9:52, 191#, 6"1"
couple breaks on DU's.
295, 325 (felt shoulders starting to pull forward and hips rise first), 185#; 9:36
5'-11"
G5
A. 295 (+20# from last time)
B. 325 (+20# from last time too)
+
12:56 using 2 pood KB (only KB I have)
Du: 84 + 46 + 20 (2 mins on the dot)
KB: 20 + setsof 5 and 7(finished at 9:28)
Burpees: Slow and steady (done at 12:56)
Forgot 185lbs/5'9
Games
A. 5:14 (unbroken)
B. 3:47 (unbroken thrusters, 400's 1:14.7/1:21.8)
C. 181 (37, 108 unbroken, 36)
Recovery between workouts in 30mins was solid. Felt fresh at about 10minutes each workout.
Great weekend of training. Took really good care of my hand rips last night and covered them up today very well. No problems on KBS and row. Happy 4th to all Dawgs celebrating Independence in the States.
Behind a day thanks to vacation:
Yesterday spent a couple hours on some easy whitewater kayaking.
Today:
Workout from yesterday (7/2)
1. 205, 205, 210 (Felt good through all sets)
2. Used 135# and did sets of 3 or 4 working on speed in the clean and from the top to the floor.
3. All 3 sets UB w a 20# ball: 1:40, 1:40, 1:41 (Rough!!)
Group 5
A: 355#
B: 375#
Both clean grip DL PR's but not RM's. Went up pretty damned easy.
+
13:08 - Finished the KBS somewhere around minute 7. This was all burpees, my nemesis.
DU was broken up as 80-35-25-10 (that is a vague approximation). KBS were broken up as 30-30-20-10-10. Burpees were one at a time at a slow death crawl.
Bodyweight: 180# (last I checked)
Height: 6'
I posted as Yago by accident last time. Here are my numbers.
Games
A. 5:14 (unbroken)
B. 3:47 (unbroken thrusters, 400's 1:14.7/1:21.8)
C. 181 (37, 108 unbroken, 36)
Recovery between workouts in 30mins was solid. Felt fresh at about 10minutes each workout.
Great weekend of training. Took really good care of my hand rips last night and covered them up today very well. No problems on KBS and row. Happy 4th to all Dawgs celebrating Independence in the States.
GRP 5:
295, 335, 12:15, 210#, 6'2.
Really focused on keeping chest up and shoulders back on DL.
Kept breaks on metcon to :10 or under. Burpees were slow but kept moving.
GPG-
A) 5:52
B) 4:17 3 breaks on trusters. Horrible!
C) 171 (34, 90, 47)
G5
A. 410
B. Skipped
C. 1/2 rx'd reps: 5:11
Du's, kb swings(55lb db) unbroken
G5
305, 325, 15:26, 150#, 5'8
M, 32
Weakness in the metcon were the double unders, although they are improving. KBS done in sets of 25, 25, 20, 15, 15 which I felt good about. Burpees done in sets of 10 & 20. I wish I'd been a little tougher mentally on the burpees and kept moving the entire time.
M/35/206
Did DL work yesterday finished a set of 10 @345. Wad happy with that.
Today at beach with friends fortunately had KB. So kind of bastardized the workout
Run on beach to pier (3/4 mile ish)
25 Burpees
Run back to KB 50 swings
Repeat
No clock, felt amazing. Was noticing how appreciative I am for my fitness and health, as well as my family. I am proud to serve my country and could not ask for much more this 4th of July. Thanks coach
A. 215#
B. 235#
C. 13:45
f/5'6"/150# (yes, I took June "off" & I don't regret a pound of it:)
275, 335, 14:05, 158#, 5'10"
- 1st workout since Tuesday. Had a fever on Thursday.
G5:
A. 405#
B. 425# (ties PR)
C. 13:40 @ 185#/5'9"
Triplet felt horrible today. Grip was absolutely shot but I have no idea from what.
G5
335, 405, 10:33, 200#, 5'11"
was feeling pretty good until kbs 50 then fell apart
———————
PT1: 5:30 pre-18/ limiter-forearms and wind
UB kb on 2 sets
30 min rest
PT2: 4:15/pre-16/ limiter legs
UB thruster (slow motion)
30 min rest
PT3:
38/85/25- pre-16/ quads/focus limiter
2-3 trips with new-new rope
Iam the andre agassi with ropes.
medial quads worked and stinging after row and airdyne.
A. 385
B. 445
+
13:19
DUs took me nearly 5 minutes...everything else felt pretty good.
5'11"/209
Still at the lake so no weights. 1 hour hilly bike ride with hubby was fun to listen to him huff and puff up the hills whilst I whizzed by him! Another 45 minutes with the kids easy going but fun. Looking forward to hitting it next week. Achilles has-been giving me weird burning sensations I am praying that that means more healing is going on I refuse to think anything else!!
Oh and welcome to all the newcomers you are in the best possible place hang on and and enjoy the ride and this amazing community
Group 5:
My L lower back/hip is still bothering me on DL's. I hurt it a week before regionals doing DL's interval. I was suppose to go light but I decided to go heavy, karma I guess. It's been effecting my power/explosiveness getting the weight off the ground.
A. 315(3), 365(2) didn't want to push it
B. did 365 again for a single, I'm doing the movement but I want to be smart and not get an injury that cuts me out of training completely.
C. 11m29
DU's weren't that slick. I also needed to be mentally tougher through the KBS.
A. 160kg
B. 180kg
C. 15:39 (Not happy with this, DU cost me, KBS broken into sets of 10, Burpees in sets of 10) My shoulders, breathing and MOSTLY MY HEAD were what cost me! massive :(
(352, 396, 15:39, 155, 5'9")
39/6'2"/203
G5:
A: 400
B: 430
C: 9:17
First, good to be back posting again. After qualifying for Regionals I aggravated and old injury, hernia ted L5, to the point where I couldn't do anything in the gym without being in extreme pain. I have to say it was very difficult for me, but I'm over it. I had to take a couple weeks off, got an epidural to get some steroid medication in my back, and will probably will be going back for another. Anyway, just starting to get back into this programming as prescribed, but will probably stay away from heavily DL for now. Sorry for the long post.
I did Sat's today:
A. All at 115#s
B. Sets of 5 at 75/85/95/105
C. Complete and all UB
@Stacy J: I'm doing sundays tomorrow and have a quick question. Did you use a 1pd for the KBs or go with the 1.5pd
G5
A. 365
B. 405
C. 9:56
5'8"/167#
G5
A. 455#
B. 500#
for time- 9:10
5'11"/185#
G5
A. 175
B. 205
C. 14:58. about half singles and half doubles. This was mentally and physically hard for me. Very broken on everything.
Oh, 5'7" and 128#
Group 5
B was 200#
G5
Did C&J tech work for part 1 (full cleans w/2 sec pause at knee
C. 14 and change, tripping was issue on DU, grip and breath was issue on KBS, but did burpees in two sets of 25.
5'8, 81kg
Group 5.
155kg, 165kg, 13:29, 170#, 5'10"
Notes: felt strong on deads. Had nothing for the timed effort. Defiantly just ticked the box today... About 70%. Maybe should have walked away after 5mins.. Put it down to a hectic wkd moving the gym and mostly just been eating pro and fat. Will up my cho here and there and get some down time before the next training day.
Group 5
205/235/12:09/128/5'6"
Deads felt great. Metcon was pretty challenging. DU's were good. Used a 1 pood KB - broken as 40-20-20-20. Burpees in sets of 10.
4th of July is off to a good start.
32/210#/6'3"
G5:
A. 365#
B. 385# (Thumbs just couldn't tolerate it today. I remember getting 405# the last time this came up. Not today)
C. 11:16 (DU- 90,20, 30, 10) (KB- Used 55# db and found the grip to be awkward--this was the worst part of the wod for me. Did 30, then did sets of ten) (Burpees--Sets of 10, breathing deep during the breaks)
Grip was a big limiter for me today
Group 5;
No DL's yet so I did 3 sets per leg of 10 single leg DL into a lunge holding 20# db's with a min rest btwn each leg.
+
* I wasn't sure if Coach wanted us ladies to do 1.5 pood or 1 pood. Since it didn't come up - went ahead and did it as RX'D with the 1.5 My time was 15:43. DU's were shit this morning. I couldn't string very many together. KB's were a bit challenging but definitely doable.
5'6/142#s
GPG
1. 7:49 Breathing was limiter
2. 5:14 Quads were fatigued fairly quickly
3. 121 ( 31/64/26) Multiple misses on D/U's
51 year old Games competitor
G5:
a. 455
b.515
c. 11:23
195,6 ft
smoked from that.
james:
love todays(or yesterdays now) thought provoking questions. growing up, i never wanted to be the best work capacity athlete in the world. wanted to be the fastest,strongest, most freakish freak i could become with my genetic potential.
G5
A. 365
B. 405. Thumbs were limiting factor. Clean grib deads crush my baby thumbs.
C. 9:01.
5'11"/190#
Group 5
A. 385
B. 425 (grip was limiting factor, otherwise not too shabby)
C. 12:53 (really not happy with this)
My DUs need improvement big time, and I need to work out in a real gym. I'm tired of fumbling with these stupid massive Goodlife rubber dumbells for Kettle Bell Swings.
So yesterday was my first Big Dawg day, so excited to see where this takes me! Best part is I get to do it with my husband and best friend!
Load A.) 165 B.) 185 Time: 16:39, 5'7" 138 lbs
GPG
Part 1: 6:32 (limiter= breathing and mind)
Part 2: 4:36 (limiter=no speed in thrusters)
Part 3: 35+51+20=106 (limiter=breathing, 3rd min)
I do not have an understanding of PRE and would love to read about it if possible and be able to post it for you. thnx!
Group 5:
Tough 3 - 275, 295, 305
Tough 1 - 305, 315, 335, 335
MetCon:
11:38 - Double Unders taxed my shoulders more than usual.
75 inches (6'3") 205lbs -- 26 years old
Group 5 - Saturday's
A. 255x3, 265x3, 275x3
B. 135 on all sets with 3-5 reps - quick
C. 50reps@20lbs...then did a set of 20 and 25.
Front squats felt okay, not 100%.
Cleans felt good and quick. Did 5 reps in 13sec a few times.
WB's 1st set felt good, then took it easy. Left leg and shoulder an on going issue.
Also competed in the firefighter combat challenge on Saturday in some high heat and humidity. Time was decent, best part was feeling 100% within a few minutes of completing it. Also did a bunch of relay runs afterward and felt quick and light.
Still dealing with some pain in my tib/fib joint and a strain in my front delt. Need to take care of it, but haven't been making it a priority.
Day behind after a weekend of camping
Female/21yrs/5'8"/137
A. 225#
B. 275#
+ 15:11 @1.5pd
Group 5: 5'8/179 9:36
Group 5
375#, 410#, 9:32; (5'9" - 170 lbs)
Tough 3: 160kg
Tough single 175kg
Du/kb/burpees 10.04, du unbroken, kb and burpees broken!
85kg, 5 10"
A)385 b)425 Time:18:50
I gotta practice double unders!!!
6'3 215 lbs
Group 5
A. 315
B. 365
C. 13:10
Group 5
A. 365
B. 430
C. 14:10 Really liked the volume and pushing past mental limits
Group 5
CGDL 345x3, 375x1
Metcon
14:10. That was a smoker!!!