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.
dec 7, 2012
52 comments
12/07/2012
EC client L2G 1 1/4 BS x 2 - 215#
she avatar/plan:
Bwt avg=135.4#
Press:WCU ratio= 50.7%, goal is 108 pound press
Close grip bench press:Power clean: 84.5%, upper strength priority over hips
External rotation work- pass
Single leg training: slight fail (6 rep avg/leg) first cycle will have secondary unilateral work
3/16 followers completed HSPU, therefore we will prioritize hspu density and make the assumption that from base the avatar cannot perform them
More enduring than powerful
Plan for the next 22 weeks is to perform 3 6 week cycles with a de-load week after each cycle and then a 1 week re-testing period. Through the opens we will perform them once on Friday and use the other 4 days as training days and not specifically target the improvement of the energy systems FOR the open. At the re-testing cycle we will re-structure based on creating a new avatar. Goals in the cycle:
1- Increase absolute strength overall
a. Upper pressing
b. Hip speed (then strength)
c. Upper body gymnastics density improvements
2- Power development of the alactic/lactic systems
3- Improve structural balance of the group
Split for the first 6 week cycle:
Mon- speed strength hips + absolute upper pressing strength/density
Tue- upper strength pulling + density + squat strength
Wed- lactic power/”testers”
Fri- hip strength + absolute upper pressing strength/speed strength
Sat- squat speed/oly work + upper pulling density tester
(Friday and Saturday of this week will be “de-load” days and recovery for the start of the cycle on Monday)
function
A1. Weighted dips 6, 6, 6, 4, 4, 4; rest 2 min
A2. AMRAP strict chin ups in 60 seconds x6; rest 2 min
+
For time:
Row 500m
50 burpees
Row 500m
being
A2. AMRAP strict chin ups in 60 seconds x6; rest 2 min
+
For time:
Row 500m
50 burpees
Row 500m
being
A. Incline bench press; build to max
B. Squat clean; build to a 1rm
C. Deadlift; build to a 1rm
+
7 min AMRAP:
3 thrusters
3 CTB chin ups
6 thrusters
6 ctb chin ups
9
9...
(open workout 12.5)
will
B. Squat clean; build to a 1rm
C. Deadlift; build to a 1rm
+
7 min AMRAP:
3 thrusters
3 CTB chin ups
6 thrusters
6 ctb chin ups
9
9...
(open workout 12.5)
will
A. Close grip bench press; build to a max
B. Power clean; build to a max in 8 min
Rest 2 min exactly
C. Amrap power cleans in 8 min @90% of B
she
swim 1k @continuous recovery pace (alternate strokes as desired)
p1/p2
p1/p2
A. Push press x5/Push jerk x3/Split jerk x1; rest 2 min x5 complexes
+
p1 vs. p2
50 CTB chin ups
50 hspu
40 toes to bar
40 burpees
30 ring dips
30 box jumps 24/20
20 ghd sit ups
20 back extensions
10 knees to elbow
10 no push up burpee box jumps 24/20
+
p1 vs. p2
50 CTB chin ups
50 hspu
40 toes to bar
40 burpees
30 ring dips
30 box jumps 24/20
20 ghd sit ups
20 back extensions
10 knees to elbow
10 no push up burpee box jumps 24/20
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.
tues, apr 26, 2011
68 comments
04/26/2011
TRAINING:
part 1:
A. in 10 min on a timer build to a tough single in the Front Squat
B. in 10 min on a timer perform as many quality sets of 3 x squat clean heavy
C. in 10 min on a timer perform as many rounds of 4 ring HSPU and 10 pistols
D. in 10 min on a timer perform AMRAP Double Unders
rest 6+ hours
part 2:
A1. bench press - 3 x 3 @ 80%; rest 2 min
A2. strict chin ups - amrap (-1) x 3; rest 2 min
B1. clap push ups - 20/set x 3; rest 30 sec
B2. 15 chin ups x 3; rest 30 sec
C. row 30 sec @ 97%; walk rest 2:30 x 5
post letters and scores for each letter in part 1 and loads, notes and meters/set rowed for part 2 to comments
sat, apr 9, 2011
60 comments
04/09/2011
TESTING:
part 1:
as many reps in 5 min:
1 squat clean - 165#/110#
1 jerk - 165#/110#
rest 20 min
part 2:
"jump, press, pull"
Max Broad Jump in inches - 3 attempts in 3 min
rest 1 min
AMRAP Press - 95#/65# - 1 attempt
rest 1 min
AMRAP strict chin ups - 1 attempt
(jump does not count if any part of your body falls back; press is NO pause allowed at top or bottom, hands "just" outside shoulders on bar; no kip through shoulders or hips is allowed on chin ups - MUST be a pronated medium grip shoulder width)
rest 30 min
part 3:
"speed up"
Men:
Row 2 min @ 1:45/500 m avg
(if complete move on 1 min later)
Row 2 min @ 1:40/500 m avg
(if complete move on 2 min later)
Row 2 min @ 1:35/500 m avg
(if complete; rest 5 min for bonus round; if not, done)
Women:
Row 2 min @ 1:55/500 m avg
(if complete move on 1 min later)
Row 2 min @ 1:50/500 m avg
(if complete move on 2 min later)
Row 2 min @ 1:45/500 m avg
(if complete; rest 5 min for bonus round; if not, done)
rest 5 min
BONUS:
AMRAP KB Snatch - 1.5pd/1pd in 3 min
(when you put the KB down perform 3 burpees and you must switch hands at that time ONLY)
post scores for all parts to comments along with how far you got
only post bonus round reps if you make it
tues, apr 5, 2011
69 comments
04/05/2011
TRAINING:
part 1:
3 squat clean heavy
rest 10 sec
AMRAP Push Ups
rest 4 min x 5
+
Airdyne sprints:
25 sec @ max effort
Rest 3:35 x 5
rest 6+ hours
part 2:
10 chin ups
rest 45 sec x 8
+
running clock burpees
+
GHD sit ups
3 sets of 25 unbroken; rest 2 min
post loads, reps and scores for PM session to comments
wed, mar 9, 2011
108 comments
03/09/2011
TESTING:
part 1:
2 rds for time:
30 squat clean - 95#/65#
Row 250 m
(every second counts)
rest as needed
part 2:
for time:
25 HSPU
25 double unders
55 KBS - 2pd/1.5pd
25 double unders
25 burpees
post times for both workouts to comments
