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
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.
aug 27, 2011
73 comments
08/27/2011
function
Run 200 m @ 70,80,90,95,95,95,95,95,95%
Walk rest 4 min actively b/t 95% sets
being
A. Power Clean - build to a 1RM
B. Close Grip Bench Press - build to a 1RM
(post as CGBP/PC ratio)
will
for time:
Run 800 m
Dead Lift x 21 - 225/135#
Row 800 m
21 DB Thrusters - 55/35#/h
Run 800 m
post times/set, ratio of bench press to power clean and time to comments
thurs, june 23, 2011
59 comments
06/23/2011
TRAINING:
games prep:
6 sets @ 100%:
3 TnG squat clean heavy
10 burpees AFAP
rest 5 min b/t sets
+
Row sprint 25 sec @ 100%
rest 3:35 x 6
group 5:
A. DL - 60% 1RM; 10 sets of 3 @ 11X1; rest 45 sec
B. Hang Power Clean - 3 x 3 @ 80%; rest 2 min
C1. Close Grip Bench Press - 6,4,2; rest 3 min
C2. KBS heavy russian x 20 x 3; rest 3 min
games prep - post exact times and loads/set as well as total meters per set for rows to comments
group 5 - post loads and notes to comments
106 days until the OPT Camp (aka Big Dawg Bash) - what's your fitness goal.... the OPTathlon? Price for the 2 1/2 days of learning, reflection and all day OPTathlon fitness challenge is $99 for a limited time, don't miss out....register soon.
sat, apr 2, 2011
72 comments
04/02/2011
TRAINING:
part 1:
as many rounds in 15 min:
9 DL - 155#/100#
12 push ups
15 box jumps - 24/20"
rest 1 hour
part 2:
for time:
100 wall balls
100 chin ups
100 sit ups
post rounds and reps as well as total time to comments
wed, mar 30, 2011
69 comments
03/30/2011
"function, being and will" - a major framework of the OPT CCP Life Coaching course; next one is in Chicago in April - highly suggested for athletes, coaches and fitness enthusiasts to get to higher orders
TRAINING:
A. Dead Lift - 3 x 3 @ 80%; rest 2 min
B. Clap Push Ups - 10 reps x 3; rest 1 min
C1. Dead Lift @ 10X0 - 155#/100# x 6; rest 2 sec
C2. 9 push ups; rest 2 sec
C3. 12 box jumps - 24"; rest 3 min x 3
D. Row 1 min @ 90%; Row 1 min @ 50% x 5
(control your breathing in row work - practice keeping breathing high and pace high withotu redlining)
post weights and notes and comments on pacing for rowing to comments
thurs, mar 24, 2011
87 comments
03/24/2011
AM run - joshua tree national park
testing with this cat over past few days turned my world upside down - just when you think you have a grasp on things - i'm spewing CO2, SPO2, CO, SV, LVe, tissue saturation, HR out of my ears from my brain - lots learned, more work to do
he's here @ 440 watts - crusin'
TRAINING:
part 1:
3 sets:
5 tough DL touch and go
8 burpees AFAP - jump explosive/high at top to touch something
rest walk 5 min
+
3 sets:
5 tough hang power clean
8 burpees AFAP - work on speed up and down, barely off ground
rest walk 5 min
+
3 sets:
Airdyne 20 sec @ max effort
rest 4:40 off bike
rest 6+ hours
part 2:
Run 30-45 min @ Z1 really easy pace
+
rolling/mobility work after - 60-90 min
+
ice bath - 15 min
post:
1. loads for am
2. avg HR for PM - check previous avg HR's for comparison and post
sun, feb 27, 2011
68 comments
02/27/2011
delicioso
TRAINING:
part 1:
A1. Dead Lift @ 11X1; 60% 1RM; 10 sets of 2; rest 30 sec
A2. 8 clap push ups @ 10X0; 10 sets; rest 30 sec
B. GH Raises @ 10X0; 8 x 4; rest 45 sec
C. FLR - 300 sec total on rings
D. AMRAP DU's in 30 sec; rest 90 sec x 6
rest 6+ hours
part 2:
Row 3 min @ 90%
Row 3 min @ 50% x 2
+
Row 2 min @ 90%
Row 2 min @ 50% x 4
+
Row 1 min @ 90%
Row 1 min @ 50% x 6
(maintain same pace for all 90% efforts throughout - pick a pace and stick with it)
post loads and reps for AM and Row pace maintained for all 90% sets in PM to comments
sat, feb 19, 2011
81 comments
02/19/2011
shopping Costa Rica style - 8850 colonies - $17 CAN; these guys sweat their asses off and support the local folks; they come by in truck every Monday and Friday and hand out these goodies; its like Halloween 104 times per year
TESTING:
3 rounds for time:
15 Dead Lift - 185/135#
15 Ring Dips
20 Box Jumps - 24/20"
post time to comments
