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.
april 29, 2013
41 comments
04/29/2013
limited supply of OPT hoodies, sweatshirts, SUNDAY t-shirts and tanks are available in our store
those competing at regionals download the 3 week peaking program here
function
A. Snatch pulls 5x3; rest 2 min
B. Seated behind the neck strict press; 4-5x5; rest 2 min
C. Wall walks; 5 perfect reps x4; rest 90 seconds
D. Russian KBS - 10 heavy reps unbroken x5; rest 90 seconds
being
A. Squat clean; 4 reps on the min for 10 min @65% 1rm
B. Snatch balance; 3, 3, 2, 2, 1, 1; rest 2 min
+
5 sets @100%
20 kbs 2/1.5 pood
60 double unders
rest 3 min bw sets
will
rest day
she
A1. Press; 12-15x5; rest 30 seconds
A2. Weighted chin up clusters @50x1 1.1.1.1.1x5; rest 15 seconds/rest 3 min
B1. Bench press 5, 5, 5; rest 10 seconds
B2. Incline DB bench press 10, 10, 10; rest 10 seconds
B3. Static HS hold; amsap unbroken x3; rest 3 min
C. Bent over supinated grip barbell rows @41x2, 6-8x4; rest 2 min
OPTathlon prep
A. Clean and jerk tech work - 15 min (only build to 70% 1rm heaviest)
B. Reverse shot toss practice
C. Single leg bounding practice
oct 21, 2012
45 comments
10/21/2012
coaching lesson at 16:00 onward - he never went to Porshe school, he just goes on gut instinct and allows his passion to reign over the making of the new cars...love it
solid scene as well at 23:30-26:00 along the coast; secretly i have it for cars, fast ones, going to see the F1 races in Austin in a few weeks, but the sounds and experiences he describes is such a lesson for being "present" and living through what he is doing...a good one!
watch it all.
(thx Gabe)
function
A. weighted chin up - build to a 2RM - rest as needed
+
for REPS:
5 min walking lunges
4 min AD cals
3 min push ups
2 min ghd sit ups
1 min double unders
being
for time:
50 COVP chin ups
50 db thrusters - 45#/h
50 AD cals
50 m bear crawl
50 walking lunges
50 COVP chin ups
will
part 1:
7 rounds for time:
10 reps - [KBx2] front squat - 1.5 pd/h
10 toes to bar
rest 6+ hours
part 2:
As many reps in 10 min:
Row 2K
(amrap burpees over rower in time left of 10 min)
she
10 sets for max row distance:
Row 250 m
10 push ups
rest 30 sec
p1/p2
p1 - 5 alt'ing KB military press/side
p2 - rest
(rest 20 sec b/t partners attempts, 3 sets - build per set)
+
p1 - 10 L pull ups
p2 - rest
(no rest b/t sets)
+
p1+p2
6 rounds for time (alternate performing per round) - i.e. 3 rds each:
15 KBS
15 burpees
35 double unders
f - post loads and reps
b - post time
w - post time and reps
s - post distance
p - post loads, notes and time
oct 7, 2012
27 comments
10/07/2012
function
A. Weighted Dip - build to a 1RM
B. Weighted Chin Up - build to a 1RM
being
Standing Triple Jump - 3 attempts at max distance
rest as needed
Reverse Shot Toss - 16/8# - 3 attempts at max distance
rest as needed
Run 1600 m time trial on track
will
part 1:
3 rds for time:
10 hang power clean - 225/155#
5 Muscle Ups
rest 6+ hours
part 2:
Run 1 mile time trial on track
she
Row 500 m @ 90% effort
rest 3 min x 5
(hold same "tough" output per set)
p1/p2
p1 vs p2
"OPT 3"
On a 60 minute timer find:
Front Squat 3RM
Snatch 2RM
Max Reps COVP chin ups
NOTE:
- next week schedule - Fri/Sat off - Sun >>> OPTathlon 3.0
f - post loads
b - post distances and time
w - post times
s - post times
p - post loads and reps
may 14, 2012
16 comments
05/14/2012
SUNDAY!
Central East athletes representing.
congrats to everyone for the "completion" - a task that requires more than people think, and for that you should be happy...now new tasks...onward.
SUNDAY!
40 comments
05/06/2012
On Sundays EVERYONE gives 100% for everyone who is cometing today!
function
as many total reps in 20 min:
AMRAP toes to bar
AMRAP Unbroken Double Unders
AMRAP Prisoner Jump Squats Unbroken
(you MUST go to failure on each of T2B and Squats - squats - hands clasped behind head, hip below knee on ground, clearance of 6-12" at top of every jump)
being
A1. Standing Press Cluster - 1.1.1.1 x 4; rest 2 min
A2. Mixed Grip Chin Ups @ 21X0; 2-3 x 4; rest 2 min
+
5 rds for times:
12 push press tough unbroken TnG
15 CTB chin ups
(rest 2 min - add weight per set for push press - ensure no pausing for PP)
will
Drag something heavy for 800 m out - tough grinder effort
rest 2 min
Drag it back 800 m to start - same effort, same load
(rest 10 min)
Farmers Walk 200 m
(rest 3 min x 3 - weight should be heavy enough for breaks within 200 m)
(rest 10 min)
for time:
100 slam balls - 30-50#
(if no SB, pick up something heavy and throw it down 100X in a row for time)
F - post total reps
B - post loads and times/round
W - post times/sets and time for single movement mind f@#$
feb 26, 2012
87 comments
02/26/2012
function
Row 30 min @ Z1
being
Close Grip Bench Press - build to a max in 8 min
rest 2 min
Power Clean - build to a max in 8 min
rest 2 min
AMRAP 90% of Power Clean max in 8 min
will
part 1:
A. hang power clean - 1 every 30 sec for 5 min - tougher per set
B. KBS russian x 21; rest 1 min x 3
C. ring HSPU practice - 10 min
rest 6+ hours
part 2:
Swim:
200 m IM warm up
+
25 m free @ 90%
25 m breast stroke easy recovery
rest 20 sec x 10
+
200 m IM cool down
F - post recovery comments
B - post loads and reps
W - post loads/notes/comments
