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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may 5, 2012
37 comments
05/05/2012
I have designed fitness tests for years now - 35+ weekend competitions for 100+ athletes, 100+ competitions for smaller groups and fitness events...always searching for a nice balance to the test - usually based on fitness.
What ever happened to a simple fitness test?
And shouldn't the training system be analyzed if you do not improve at these simple fitness tests?
Are you "specializing" if you test hard work and pain?
If there are so many outside variables and factors that do not allow "expression" of a certain amount of work - is it truly a test?
The OPTathlon will over time at least challenge some of the testing (as per example above of a lactate test fatigue repetition).
I know of very few that did not "go there" in this test. (but its not that flashy and entertaining - but can you see the face of this person, do you think he cares about where others are at this point?)
Everyone has something to say about fitness testing and this and that but no one seems to want to do anything about it - for fear of "not belonging", or challenging beliefs and possibly hurting peoples feelings.
And why is their a pervasive "defensiveness" of challenges to these tests?...is it because there are simply "no other options"...or folks seem to NOT HAVE this idea of transcending and including things in the progression of fitness. Instead there is a "that is ours and you should repsect it"...when funny enough the coaches and exercises and systems have been around for YEARS BEFORE these systems were brought up.
When was it "not OK" to ask a frickin' question?...
And who is behind the test?
If someone is interested in asking about my training or testing, I am the one that answers to that.
I am the one who designed this; you have ideas, challenges, thoughts?...great, ask me, as I am responsible for it - and I take full responsibility.
Remember this - if one is only supported and never challenged - YOU WILL NEVER PROGRESS.
function
A1. Stiff Legged DL @ 2010; 5-8 x 5; rest 20 sec
A2. Ring Push Ups @ 1111; amrap x 5; rest 3 min
B. DB back ext's @ 4022; 6-10 x 3; rest 90 sec
being
In 10 min build to a max Squat Clean
rest 1 min
In 10 min AMRAP TGU - 2pd/1.5 pd
rest 1 min
In 10 min AMRAP DU's
will
part 1:
For time:
15 Power Clean - 155#/100#
Row 400 m
12 Power Clean - 155#/100#
Row 400 m
9 Power Clean - 155#/100#
rest 4+ hours
part 2:
As many rounds in 4 min:
6 DB Thrusters - 45/30#/h
20 DU's
F - post loads
B - post load in kg + reps + reps as total score (i.e. 120 kg + 65 + 560 = 745)
W - post time and rounds/reps
OPTathlon 2.0 Champions
22 comments
04/23/2012
Shanna Duvall - 1st place female
Sandra Helmquist - 2nd place
Allison Tingwall - 3rd place
Matthew Bryant - 1st place male
Vince Tererack - 2nd place
Tim Hahn - 3rd place
Well, another story has been written, and it was a great one. The Chicago folks are classy and hard workers, bottom line.
Thanks to Justin Marcis and crew for their hard work. To Max, Natalie, Leighanne and Gabe for a bang up job holding all things together and for being patient with me.
To our new champs Matthew and Shanna, you follow in solid footsteps from Nate Schraeder and Lisa Rendic. Hold your head high and proud, on this day you were both elegant, balanced and aggressive at the same time, what we want in the OPTathlon champs.
To all competitors, I hope your experience was a good one; thank you for your participation in what has become a larger and larger part of our family each time we do it.
It was REALLY good to meet all Dawgs who I have not met before, it was a pleasure seeing you in person and connecting a name with a face, finally, and look forward to more meetings.
Total points and scoring coming very soon.
This trip started in Phoenix to Detroit, Amsterdam, Stockholm, Uppsala, Dublin, and ended in Chicago.
Along this way, i have met more and more people that truly amaze me with their unending devotion to this Big Dawg group. You have created a continual fire in me to lead and learn and keep devoting my time to finding answers to the fitness puzzle, and for that I am grateful, so thanks.
Now its time to see my family.
...and of course I cannot go without saying to prepare for the OPTathlon 3.0 in San Diego - Oct 12-14
onward and upward!
OPTathlon 2.0 - Chicago - 2012
20 comments
04/22/2012
Event 1:
Clean and Overhead in 10 min
- pick up weight, rack it on shoulders, then overhead anyhow
- as many attempts as needed in the 10 min
- once racked, as many attempts as needed to get overhead will be allowed - i.e. power clean x 1, split jerk x 3 attempts is allowed
- athlete MUST show control overhead at judges discretion per rep
Scoring: Sinclair Formula - weight adjustment in pounds
Event 2:
Standing Triple Jump
- The first phase is a hop from a stand still, which requires the athlete to take-off from a two-footed stand, split in mid air, and land on the preferred foot. The next phase is a long stretched step, landing on the opposite foot. The last phase is the jump, where the athlete lands on both feet: Allowed 3 attempts
- MUST stick 2-foot landing in order for it to count - i.e. both feet planted, meausre it taken from back of heel of foot furthest back
- feet sliding upon final land is considered a failed attempt
- falling forward is fine as long as feet remain in place for measure - i.e. tipping forward once landed
- falling backward will result in a measure taken from the point of your body furthest back towards take off area
- falling to the side is the same result as long as feet are solidly placed on ground for measure - i.e. no sand pit landing
Scoring: Furthest distance in feet + inches achieved in best of the 3 attempts
Event 3:
Row Repeats
- 500 m row, rest 90 sec, 500 m row
- athlete MUST remain on rower for 90 sec rest period with oar/handle placed in rack and feet strapped in foot buckles
Scoring Concept 2 weight adjustment formula - total time for 1K
Event 4:
For time: 1K Row, 50 thrusters - 45#, 30 chin ups
- hip crease below knee cap in thrsuters and full extension of hips at top
- arms locked out overhead completely at top of each rep
- athlete must squat on 1st rep of every thruster before going overhead
- chin above height of chin up bar
Scoring: Total time for entire workout completed within 10 min time cap
Event 5:
Overhead Shot Put Toss
- reverse overhead shot put toss - 16# men, 8# women
- stand backwards on line, 3 attempts to reverse throw toss overhead for distance in feet + inches
- feet cannot be moved/shuffled until ball is released and athlete cannot fall backwards over line; this is considered a failed attempt
Scoring: Furthest distance in feet + inches achieved in best of the 3 attempts
Event 6:
3000 m run
- runners start the race from a standing position along a curved starting line
Scoring: Total time for 7.5 laps of 400 m track
Post scores to comments as per event
Include BWT in lbs for event 1 and 3
Start time 7 AM, ending at 7PM for those not doing it at the Big Dawg Bash. For those attending the Bash OPTathlon, refer to your heat schedule above.
If you do this at the Big Dawg Bash, we will try as best we can to have LIVE scoring and up to date info on how you are doing in day
If you do this elsewhere, we will have a place to put your scoring after Sunday is over.
Thanks for everyones participation; have fun!
mar 14, 2012
66 comments
03/14/2012
OPTathlon Q and A:
1. Will the OPTathlon affect my training for CF regionals?
- if you have made it to regionals, the volume and amount of work for this one day will only be a BENEFIT to you for prep for the regionals in CrossFit, and NOT a hinderance - having the chance to compete amongst others is a huge benefit at this time.
2. I did OPTathlon 1.0 in San Diego, why should i do this one again?
- the idea of the OPTathlon was to create a test of fitness where the tests are the same to see if you are actually improving your fitness; so the question is, why would you NOT want to do that again?...if you can make it to Chicago, that is a plus as the on site version as all know is a LOT of fun.
3. Remind me again why the OPTathlon?
- the goal was to challenge the stage that is set for testing the fittest - based on OUR definition of fitness - i.e. that your training program should allow you to create balance such that with the tests given, you are improving each time in a repeatable, standardized test; if you are not, are you becoming more fit?...this is the question that FEW are willing to ask.
4. If I did NOT qualify for regionals, is this a good idea for a test?
- YES; as well it provides continual learning for this site and its Big Dawgs so that we can improve our Rx as well over time.
function
7 rounds for total time:
10 chin ups
10 push ups
10 sit ups
10 squats
rest 20 sec
being
HS walk practice - 10 min
+
DU speed practice - max 20/set - max 5 min
+
MU practice - 5 min - singles only, no negatives
+
Run 200 m @ 90% lengthen it out, walk 1 min x 3
will
part 1:
for time:
10 MU's
100 box jumps - step down - 24"/20"
1000 m run
(unbroken MU's, pace BJ's, only last 200 m on run hard!)
rest 4+ hours
part 2:
for time @ 90-100%:
Row 2K
(effort based on the row coming before a short and fast weight for reps scenario - i.e. if the workout was 2K row, 30 reps - snatch - moderate to light load...do the row based on this thinking)
F - post time
B - post notes
W - post times
mar 13, 2012
80 comments
03/13/2012
OPTathlon track - 3000 m Run - Chicago - Apr 21/22, 2012
38 days away!
function
Squat Clean - build to a 1RM
being
97%:
Row 45 sec for max meters
rest 3 min
30 sec amrap clean and jerk - 115#/70#
30 sec amrap KBS - 2pd/1.5 pd
30 sec amrap burpees
rest 6 min
Row 3 min for max meters
rest 15 min
for time:
5 rope ascent - 20'
12 DB front squat - 45/30#/h
4 rope ascent - 20'
12 DB front squat - 45/30#/h
3 rope ascent - 20'
12 DB front squat - 45/30#/h
2 rope ascent - 20'
12 DB front squat - 45/30#/h
1 rope ascent - 20'
12 DB front squat - 45/30#/h
will
A. FS - 3 x 3 @ 80%; rest 2 min
B. Power Clean x 1/Hang Power Clean x 1/Squat Clean x 1; rest 45 sec x 5 - effort low, speed high
C1. Ring Dips - amrap (-3); rest 20 sec
C2. 20 COVP chin ups; rest 3 min x 3
F - post high load
B - post meters/reps/time
W - post loads/notes
mar 10th, 2012
76 comments
03/10/2012
Windy City CrossFit - Apr 21st/22nd - 41 days away and counting!
- create a standard test score for yourself and your fitness - test - train - retest!
- meet the great folks at Windy City CrossFit - Justin Marcis and his crew!
- hang out with the OPT family and other Big Dawgs, Exclusive Coaching Clients and OPT CCP Coaches!
- be a part of a test of fitness that is creating a new standard for fitness testing!
Saturday:
- a full day discussion on long term development in Fitness Athletics - we know the tide has shifted for the sport - how are we adapting and what can we change to improve your abilities within the sport?
- long term planning, prioritizing and periodization (3 P's)
- full term planning template revealed - I've done this for almost ONE THOUSAND athletes for the past 6 years so I feel I have some things to share when speaking about this I will give out to those that attend.
- food/nutraceutical/life planning for athletes and HOW TO follow through with this - i.e off season eating, when to detox and why, overloading and deloading and when based on the person, etc...
Sunday - OPTathlon 2.0:
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 (TBD)
Event 5: Reverse Shot Put Toss - 16# men, 8# women
Event 6: 3000 m run
function/being
as many rounds in 18 min:
15 box jumps - 24/20"
12 push press - 115/75#
9 toes to bar
will
part 1:
Row 1200 m time trial
(input score here)
rest 4 hours
part 2:
as many rounds in 18 min:
15 box jumps - 24/20"
12 push press - 115/75#
9 toes to bar
rest 4 hours
part 3:
5 rounds for time:
10 KBS - 2pd/1.5 pd
25 double unders
F - post rounds/reps
B - post rounds/reps
W - post time, rounds/reps, time
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
oct 22, 2011
48 comments
10/22/2011
OPTathlon 1.0 Female Champ
Lisa Rendic
JBF - Height and weight
Lisa- 5' 6"/ 135
JBF- What is one thing about you as an fitness athlete that fitness
geeks out there do not know?
Lisa- This is a hard one - do you mean something like I hate ring dips
and they make me cry? Or possibly that my biggest challenge as an
athlete and working mom is to get more sleep? I know the benefits and
have felt the rewards, but I continue to fall short in the sleep dept.
Every night my intention is to be asleep by 10:00 (in bed at 9:30) and
without a doubt I fail. Right now it is 10:42...
JBF- Where do you think your well rounded-ness comes from in fitness?
Lisa- Honestly, I think it is mostly genetics. I have been blessed
with coordination and speed and I am so lucky I am able to capitalize
on that. I played soccer my whole life until a couple of years ago, so
I have always been active and fit. Sport is just part of my make-up
(essence, right?). I am extremely competitive and that provides the
drive I need to train hard and see results. I think my age (almost 39)
gives me wisdom and perspective regarding my training and during
competitions. I can be a freak about this stuff just like anyone, but
I also have a general sense of groundedness that comes from life
experience and being a mom, so that definitely helps with the mental
part of things.
JBF- If you were to "let things go" with the food profile, what would
you choose as a "meal and desert" that would suit your fancy so to
speak?
Lisa- My biggest downfall when it comes to food is breads. Tortillas,
croutons, bun on a burger - love them all but the worst (aka the
best!) - ciabatta bread dipped in olive oil. For dessert: vanilla ice
cream with caramel sauce, almonds and whipped cream!
JBF- When under discomfort in a workout; what types of things do you
focus on to give you possibly an edge over others that you can share
with us?
Lisa- I mostly compete as a team, so I am very motivated to not let my
teammates down. I also play games with numbers in my head to get me
through. When I really hurt, I think of people who can't do this
(because of injury, circumstances, death) and it inspires me to keep
fighting and pushing. On a more shallow note, posting on this blog
helps alot in the day to day workouts as I do not want to embarrass
myself in front of these badass athletes with lame numbers!
JBF- Speak to us about your version of what "fitness" means
Lisa- No pressure to declare my definition of fitness to this
crew...but here goes. My working definition of fitness is the
never-ending quest to find strength, health and happiness within one's
body, mind and soul. To be truly fit means more than numbers, and
allows the athlete to be centered and balanced in all realms of life.
Through this journey, one gains self-confidence, fortitude and a
mental stability that provides not only a better platform from which
to pursue higher athletic goals, but from which to live a happier
everyday life. The journey to fitness never ends and is constantly
changing. (disclaimer: i purposely didn't read your/James's definition
prior to working on this - there are some similarities although yours
is more eloquent but i promise i didn't plagiarize!)
JBF- If you were OR already have tested it, after finding a 1RM for
your high bar back squat; then taking 85% of that; how many reps could
you do right now for an amrap set of 85%?
Lisa- My last documented 1 RM BS was 210. So, I went with that and did
an AMRAP at 175. I got to 16 today with that. I was with Danny who
claimed I gave up too early (probably right) and pushed me to find a
proper 1 RM. I did 215 pretty easily and jumped too quickly to 235 and
failed miserably. Should have tried 225 instead but was done. So, my
85% was a bit off today. Hope this is still useful - if not I am happy
to try again in a couple days.
Lisa- 5' 6"/ 135
JBF- What is one thing about you as an fitness athlete that fitness
geeks out there do not know?
Lisa- This is a hard one - do you mean something like I hate ring dips
and they make me cry? Or possibly that my biggest challenge as an
athlete and working mom is to get more sleep? I know the benefits and
have felt the rewards, but I continue to fall short in the sleep dept.
Every night my intention is to be asleep by 10:00 (in bed at 9:30) and
without a doubt I fail. Right now it is 10:42...
JBF- Where do you think your well rounded-ness comes from in fitness?
Lisa- Honestly, I think it is mostly genetics. I have been blessed
with coordination and speed and I am so lucky I am able to capitalize
on that. I played soccer my whole life until a couple of years ago, so
I have always been active and fit. Sport is just part of my make-up
(essence, right?). I am extremely competitive and that provides the
drive I need to train hard and see results. I think my age (almost 39)
gives me wisdom and perspective regarding my training and during
competitions. I can be a freak about this stuff just like anyone, but
I also have a general sense of groundedness that comes from life
experience and being a mom, so that definitely helps with the mental
part of things.
JBF- If you were to "let things go" with the food profile, what would
you choose as a "meal and desert" that would suit your fancy so to
speak?
Lisa- My biggest downfall when it comes to food is breads. Tortillas,
croutons, bun on a burger - love them all but the worst (aka the
best!) - ciabatta bread dipped in olive oil. For dessert: vanilla ice
cream with caramel sauce, almonds and whipped cream!
JBF- When under discomfort in a workout; what types of things do you
focus on to give you possibly an edge over others that you can share
with us?
Lisa- I mostly compete as a team, so I am very motivated to not let my
teammates down. I also play games with numbers in my head to get me
through. When I really hurt, I think of people who can't do this
(because of injury, circumstances, death) and it inspires me to keep
fighting and pushing. On a more shallow note, posting on this blog
helps alot in the day to day workouts as I do not want to embarrass
myself in front of these badass athletes with lame numbers!
JBF- Speak to us about your version of what "fitness" means
Lisa- No pressure to declare my definition of fitness to this
crew...but here goes. My working definition of fitness is the
never-ending quest to find strength, health and happiness within one's
body, mind and soul. To be truly fit means more than numbers, and
allows the athlete to be centered and balanced in all realms of life.
Through this journey, one gains self-confidence, fortitude and a
mental stability that provides not only a better platform from which
to pursue higher athletic goals, but from which to live a happier
everyday life. The journey to fitness never ends and is constantly
changing. (disclaimer: i purposely didn't read your/James's definition
prior to working on this - there are some similarities although yours
is more eloquent but i promise i didn't plagiarize!)
JBF- If you were OR already have tested it, after finding a 1RM for
your high bar back squat; then taking 85% of that; how many reps could
you do right now for an amrap set of 85%?
Lisa- My last documented 1 RM BS was 210. So, I went with that and did
an AMRAP at 175. I got to 16 today with that. I was with Danny who
claimed I gave up too early (probably right) and pushed me to find a
proper 1 RM. I did 215 pretty easily and jumped too quickly to 235 and
failed miserably. Should have tried 225 instead but was done. So, my
85% was a bit off today. Hope this is still useful - if not I am happy
to try again in a couple days.
function/being/will
sub amrap cals on rower in 10 min if no airdyne
remember, this is MAX CALS in 10 min, not 300 cals for time!
OPTathlon - Oct 9, 2011
48 comments
10/09/2011
TESTING:
Event 1:
Clean and Overhead in 10 min
- pick up weight, rack it on shoulders, then overhead anyhow
- as many attempts as needed in the 10 min
- once racked, as many attempts as needed to get overhead will be allowed - i.e. power clean x 1, split jerk x 3 attempts is allowed
- athlete MUST show control overhead at judges discretion per rep
Scoring: Sinclair Formula - weight adjustment in pounds
Event 2:
Standing Triple Jump
- The first phase is a hop from a stand still, which requires the athlete to take-off from a two-footed stand, split in mid air, and land on the preferred foot. The next phase is a long stretched step, landing on the opposite foot. The last phase is the jump, where the athlete lands on both feet: Allowed 3 attempts
- MUST stick 2-foot landing in order for it to count - i.e. both feet planted, meausre it taken from back of heel of foot furthest back
- feet sliding upon final land is considered a failed attempt
- falling forward is fine as long as feet remain in place for measure - i.e. tipping forward once landed
- falling backward will result in a measure taken from the point of your body furthest back towards take off area
- falling to the side is the same result as long as feet are solidly placed on ground for measure - i.e. no sand pit landing
Scoring: Furthest distance in feet + inches achieved in best of the 3 attempts
Event 3:
Row Repeats
- 500 m row, rest 90 sec, 500 m row
- athlete MUST remain on rower for 90 sec rest period with oar/handle placed in rack and feet strapped in foot buckles
Scoring Concept 2 weight adjustment formula - total time for 1K
Event 4:
Total Reps in 7 minutes:
- 150 double unders "buy in", then, as many rounds in time remaining of 7 wall balls - 20/12# to 10 ft and 5 burpees - jump to touch 1 foot above max reach on wall after chest hits deck on every burpee
- hip crease below knee cap in wall balls
- athlete must squat on 1st rep of every wall ball before throw
- each athlete uses rope assigned to them - all ropes are heavy weight Rx ropes
Scoring: Total reps accumulated in 7 min
Event 5:
Overhead Shot Put Toss
- reverse overhead shot put toss - 16# men, 8# women
- stand backwards on line, 3 attempts to reverse throw toss overhead for distance in feet + inches
- feet cannot be moved/shuffled until ball is released and athlete cannot fall backwards over line; this is considered a failed attempt
Scoring: Furthest distance in feet + inches achieved in best of the 3 attempts
Event 6:
3000 m run
- runners start the race from a standing position along a curved starting line
Scoring: Total time for 7.5 laps of 400 m track
Post scores to comments as per event
Include BWT in lbs for event 1 and 3
Start time 7 AM, ending at 7PM for those not doing it at the Big Dawg Bash. For those attending the Bash OPTathlon, refer to your heat schedule
If you do this at the Big Dawg Bash, we will have LIVE scoring and up to date info on how you are doing in day
If you do this elsewhere, we will have a place to put your scoring once we beta version this one after Sunday
Thanks for everyones participation; Good luck - have fun!
thurs, oct 6, 2011
60 comments
10/06/2011
OPTathlon
1. clean and overhead (1RM in time frame)
2. standing triple jump (3 attempts in time frame)
3. row repeats (totalling 1K)
4. unknown circuit (double unders with Rx ropes are a part of it)
5. reverse overhead shot toss (16#/8# shot - 3 attempts in time frame)
6. track run (3000 m)
heats, event details, rules, etc.. to come
for those not able to participate live, we will try our best to have the beta scoring sheets available for everyone to participate online on Sunday; Friday is an off day and Saturday will be some skill work/play before Sundays line up
function
A. Split Jerk - 1,1,1; rest 4 min
B. Chin Ups - 10 fast x 3 sets; rest 90 sec
C. 15 wall balls; rest 30 sec x 4
being
Run Intervals:
30 sec @ 3K pace
rest walk 30 sec
1 min @ 3K pace
rest walk 30 sec
30 sec @ 3K pace
rest walk 2 min x 3
will
A. Clean and Jerk - build to a tough single in a few sets; NOT a 1RM
+
Row Sprints:
25 sec @ max effort
rest 1:35 x 2
(rest 4 min)
25 sec @ max effort
rest 1:35 x 2
post scores to comments
tues, oct 4, 2011
94 comments
10/04/2011
Members see full "boards of play" video HERE
function
A. Clean and Jerk - build to a tough double in a few sets
+
Run 400 m @ 90%; rest walk 2 min x 2
+
3 rounds for time AFAP:
20 double unders
10 burpees
being
part 1:
A. Clean and Jerk - build to a tough single in a few sets - NOT a 1RM
B. Chin Ups - 20 unbroken x 3; rest 2 min
C. 10 burpees AFAP; rest 30 sec x 4
rest as needed
part 2:
Run 400 m @ 80%; rest 1 min x 2
+
run 2000m @ race pace
+
Run 15 min @ Z1 easy
will
part 1:
A. Snatch Balance - build to a tough single in a few sets
B. Snatch - 2,2,2,2 @ 90%; rest 1 min b/t sets
C. High Hang Power Snatch TnG reps x 7; rest 30 sec x 3
D. CTB Chin Ups x 10; rest 30 sec x 5
rest 4+ hours
part 2:
3 sets @ 95-100%:
10 tire flips heavy
20 KBS heavy
30 cals Airdyne @ 95%
rest 8 min after set 1, 10 min after set 2
post scores 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
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