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
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apr 11, 2012
51 comments
04/11/2012
function
5 sets @ 95%:
15 toes to bar
Run 400 m
rest walk 5 min b/t sets
being/will
for meters:
2 min row @ 97%
rest 1 min
for reps:
2 min amrap clean and jerk - 97%
rest 1 min
for meters:
2 min row @ 97%
(rest 30 min)
2 min amrap @ 97%:
burpees
rest 1 min
for meters:
2 min row @ 97%
rest 1 min
2 min amrap @ 97%
double unders
F - post times/set
B/W - post meters/reps/meters/reps/meters/reps
apr 1, 2012
65 comments
04/01/2012
Is it the individual foods and how people react to them that have the ability to change general health measures as opposed to having a certain "diet" regime that works for most?
Or is it maybe what they have done to get them there with poor choices along with a bunch of other factors that MAKES them sensitive to them?
Good question, a lot of variables I know but they're getting at some good stuff that I have seen in practice over and over...that everyone is different...and how to skin the cat so to speak requires an individualized approach each time.
function
for time:
Row 1K
50 thrusters - 45#
30 chin ups
being
part 1:
3 rds for time:
10 hang power clean - 135#/95#
10 bar facing burpees
(rest 25 min)
part 2:
3 rds for time:
12 thrusters - 95#/65#
12 chin ups
will
10 min @ 80%:
3 ring dips
6 KBS - 1.5/1 pd
15 double unders
(rest 5 min walking)
10 min @ 80%:
Run 100 m
10 push press - 75/50#
5 toes to bar
(rest 5 min walking)
10 min @ 80%:
row 150 m
5 burpees
5 hang power clean - 95/65#
(rest 5 min walking)
10 min @ 80%:
AD 15 cals
10 slam balls - 20/12#
2 HSPU
F - post time
B - post total time as 1 score
W - post notes on breathing rate/changes in RPE/etc...
mar 20, 2012
75 comments
03/20/2012
function
100 TGU for time
(1/5, 1 pd) - 50/side
being
Row 1K - 97%
(rest 20 min)
Row 1K - 97%
will
part 1:
In 10 min build to a Clean and Jerk 1RM
rest 2 min
In 8 min perform amrap @ 90% of Clean and Jerk 1RM
rest 4 hours
part 2:
for time:
Run 800 m
21 burpee jumping chin ups
Run 400 m
21 burpee juming chin ups
Run 800 m
F - post time
B - post times
W - post loads/reps/time
mar 18, 2012
61 comments
03/18/2012
function
A1. amrap weighted chin ups @ 20X0 - 20% BWT attached; rest 20 sec
A2. HSPU - amrap strict; rest 4 min x 5
B. ghd sit ups x 15; rest 1 min x 3
being
A. hang power clean - build to a tough double in no more than 4 sets
B. KBS moderate x 21; rest 1 min x 3
will
A. power snatch - build to a tough single in a few sets
+
3 rds for time:
7 power snatch - 135#/95#
15 CTB chin ups
F - post reps and notes
B - post weights
W - post weights and time
mar 17, 2012
57 comments
03/17/2012
function/being/will
as many reps in 12 min:
150 wall balls
90 double unders
30 muscle ups
F/B/W - post total reps to comments
mar 15, 2012
45 comments
03/15/2012
function
Row 500 m
rest 90 sec
Row 500 m
(total score is 1K time - adjust score HERE)
being
A. back squat @ 20X1; 2-3 x 3; rest 5 min
B. weighted chin up (WCU) @ 22X0; 2-3 x 3; rest 2 min
C. HSPU practice - speed work - max reps 5/set - 5-7 min
will
A. KB Snatch practice - 10 min
B. TGU - 20/side tough - methodical
C. HS walk practice - 10 min
F - post score
B - post loads/notes
W - post notes
mar 11, 2012
77 comments
03/11/2012
function
10 sets:
3 min Airdyne @ Z1
3 TGU/arm - light
being/will
for time:
20 burpees
30 squat clean - 135#/95#
20 burpees
F - post notes
B - post time
W - post time
10 sets:
3 min Airdyne @ Z1
3 TGU/arm - light
being/will
for time:
20 burpees
30 squat clean - 135#/95#
20 burpees
F - post notes
B - post time
W - post time
mar 7, 2012
82 comments
03/07/2012
function
5 rounds for time:
Row 300 m
15 box jumps - 20/14"
being
for time:
15 squat clean - 135#/95#
21 toes to bar
15 power clean - 135#/95#
21 wall balls - 20/14#
15 jerk - 135#/95#
21 burpees
will
part 1:
Row 5 min @ Z1
+
Row 20 sec - add intensity every 5 sec to max sprint for last 5 sec
Row 40 sec recovery @ 5K row pace
x 10
+
Row 2 min @ 95% aerobic
+
Row 5 min @ Z1
rest 6+ hours
part 2:
95%:
Run 200 m
AMRAP Muscle Ups
Run 200 m
(rest 5 min actively)
95%:
Run 200 m
AMRAP HSPU
AMRAP CTB chin ups
Run 200 m
(rest 4 min actively)
95%:
Run 200 m
AMRAP Burpees in 1 min
Run 200 m
(rest 3 min actively)
95%:
Run 200 m
AMRAP Double Unders in 1 min
Run 200 m
(rest 2 min actively)
100%:
3 rds for time:
25 double unders
20 sit ups
15 push ups
F - post time to comments
B - post time to comments
W - post notes to comments
mar 1, 2012
60 comments
03/01/2012
function
A1. Push Jerk - 2-3 x 3; rest 2 min
A2. CTB chin ups x 12 fast x 3; rest 2 min
B. Row 300 m @ 80,90,100%; rest 3 min b/t sets
being
A. snatch practice - 15 min - light and heavy load TnG work
B. Rope Ascent leg less - 15 for time - 20'
C. ghd sit ups - 15 x 3; rest 45 sec
will
5 rounds for time:
HS walk 25 m
100 double unders
F - post loads and times
B - post notes
W - post 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 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 5, 2012
79 comments
02/05/2012
function
40,25,10 rep rounds for time:
Push Ups
Double Unders
Chin Ups
being
10,9,8,7,6,5,4,3,2,1 rep rounds for time:
Thruster - 135#/95#
CTB Chin Ups
will
Row 20 sec @ max effort
rest 2 min x 4
+
Row 1 min @ 95%
rest 4 min x 3
+
Row 5 min @ 90%
walk 2 min actively x 2
F - post time
B - post time
W - post total distance for work sets
feb 4, 2012
94 comments
02/04/2012
function
A. hang power clean from knee cap - 5,5,3,3,3,2; rest 4 min
B. KBS tough x 21; rest 1 min x 3
being
5 sets @ 100%:
3 tough hang power snatch - build per set
Airdyne sprint 20 sec @ 97%
rest 4 min
+
Airdyne Max Cals in 5 min
will
part 1:
A. back squat @ 20X1; 2-3 x 4; rest 4 min
B. hang squat clean - 3 x 3 @ 80%; rest 90 sec
C. SA KB Press - go for 3RM per arm; rest as needed
rest 4+ hours
part 2:
as many rounds in 15 min:
5 clean and jerk - 135#/95#
7 toes to bar
9 Wall Balls - 20/14# to 10ft
F - post loads
B - post loads and cals
W - post loads and reps/rds
wed, feb 1, 2012
88 comments
02/01/2012
function
3 sets:
3 tough press
Run 200 m @ 95%
rest walk 2:30
+
3 sets:
3 tough push press
Run 200 m @ 95%
rest walk 2:30
+
3 sets:
3 tough push jerk
Run 200 m
rest walk 2:30
being
3 sets:
20 unbroken Box Jumps
20 unbroken COVP chin ups
rest walk 3 min b/t sets - work on technique and form for each - choose height you want
+
3 sets:
Airdyne - 20 sec max effort
Rest 1:40
+
Take 5 min to build to a max Standing Press from empty bar
will
for time:
30 back squat - 225#/155#
20 rope ascents - 20'
10 ring HSPU
F - post loads
B - post notes
W - post time
jan 25, 2012
88 comments
01/25/2012
function
as many reps in 5 min:
burpee jumping chin ups
(jump to bar 1 ft away from highest reach)
being
3 sets:
clean pulls - 120% max clean x 3 tough
Run 20 sec @ 95%
rest 3 min
+
3 sets:
5 TnG power clean tough
Row 20 sec @ max effort
rest 3 min
+
3 sets:
7 hang power clean TnG tough
Airdyne 20 sec max effort
rest 3 min
will
5-10-15-10-5-10-15-10-5 - CTB unbroken chin up ladder for time
rest 5 min
1-10 HSPU unbroken ladder for time
rest 5 min
100 ghd sit ups for time
F - post reps
B - post notes and comments on power
W - total 3 times as one score and post
