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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mar 27, 2012
81 comments
03/27/2012
Super week upcoming.
John Z and AJ Moore in town this week getting prepped and tested.
Lots to report on how these guys are doing.
Off to San Fran on Thursday to work with TJ's gym.
6 weeks ago - John Z:
Power CLean 1RM - 285#, 16 reps on 90% test in 8 min
Today - John Z
Power Clean 1RM - 297# (PR), 22 reps on 90% test in 8 min
"there is always room for improvement"
function
Clean Grip Dead Lift - 3,3,3,3,3; rest 6 min
(in b/t each DL set perform a set of AMRAP HSPU)
being
A. power clean cluster - 1.1.1.1 x 5; rest 5 min - 10 sec b/t reps
B. press x 1/push press x 5; rest 3 min x 3
C. 8 rope ascents - 15 lunges b/t ascents - not for time
will
A. hang squat snatch - 3 x 3 @ 70%; rest 1 min
B. hang squat snatch - 3 x 3 @ 80%; rest 2 min
C. hang squat snatch - 3 x 3 @ 90%; rest 3 min
D. 30 muscle ups for time
F - post loads and reps
B - post loads and notes
W - post loads and time
mar 8, 2012
55 comments
03/08/2012
Ian Mosher - team OPT
(representin' in Warwick)
I'm not sure I'll be getting up at night on April 20th to "cover the night", but this story has some promise.
I wish these guys all the best!
function
Standing Press - build to a 1RM
(rest 10 min exactly after last set)
Standing Press @ 20X0 - 85% of 1RM - amrap - 1 attempt
being
50 TGU not for time
(work on stable scapulae and push through heels)
+
DU speed practice - 5 min - sets of 15 minimum
will
A. Front Squat - 3 x 3 @ 80%; rest 90 sec
B. Thruster speed practice - light weight, 5-10 reps/set; rest short - max 4 sets
C. Pistol practice - 7 min - max 80 reps total
F - post 1RM and 85% reps
B - post notes to comments
W - post loads, notes
mar 6, 2012
77 comments
03/06/2012
Kelly Smith/Nancy Farries - team OPT
2 km Run - 2000 ft gain in 30 min @ 10,318 ft
Monserrate, Bogota
function
3 sets @ 100%:
1 max Power Clean
AMRAP Push Ups
Airdyne 20 sec max effort
rest 3 min
+
3 sets @ 100%:
2 tough Front Squat
AMRAP chin ups - COVP
rest 4 min
being
part 1:
run 5 min @ Z1
+
Run 30 sec @ 90% aerobic
Run 30 sec @ 50% effort
x 15
+
Run 5 min @ Z1
rest 6+ hours
part 2:
A. close grip bench press - build to a tough 3 in few sets; rest as needed
B. AMRAP 1-3 unbroken dip ladders in 5 min (add 1/4 BWT)
C. 3 strict chin ups/6 COVP chin ups/9 CTB chin ups; rest 120 sec x 5
will
7 sets @ incremental effort/set:
Clean and Jerk x 1
KBS heavy x 6
5 burpee box jumps - 24/20"
Row 150 m
REST 5 min b/t sets
(add weight to CJ, and speed and effort to all else per set each set)
F - post loads and times
B - post notes and loads/ladders
W - post times/loads
mar 3, 2012
100 comments
03/03/2012
Shanna Duvall - team OPT
- efficiency leads to overcoming strength deficits; low back arched, fast elbow turnover; at 45# late in rds pulled a little early each time but more metabolic at this point; aggressive, good breathing, solid effort!
function
continuous amrap in 10 min:
30 snatch - 45/75#
30 snatch - 75/135#
30 snatch - 100/165#
max snatch - 120/210#
being
part 1:
continuous amrap in 10 min:
30 snatch - 45/75#
30 snatch - 75/135#
30 snatch - 100/165#
max snatch - 120/210#
rest 30 min
part 2:
for time:
15 hang squat clean thruster - 1.5/1 pd KB per hand
10 L Pull Ups
12 hang squat clean thruster - 1.5/1 pd KB per hand
10 L Pull Ups
9 hang squat clean thruster - 1.5/1 pd KB per hand
10 L Pull Ups
6 hang squat clean thruster - 1.5/1 pd KB per hand
10 L Pull Ups
3 hang squat clean thruster - 1.5/1 pd KB per hand
10 L Pull Ups
will
part 1:
continuous amrap in 10 min:
30 snatch - 45/75#
30 snatch - 75/135#
30 snatch - 100/165#
max snatch - 120/210#
rest 3 hours
part 2:
for time:
Front Squat - 225/155# x 15
Ring HSPU x 9
Front Squat - 225/155# x 12
Ring HSPU x 6
Front Squat - 225/155# x 9
Ring HSPU x 3
Front Squat - 225/155# x 6
rest 3 hours
part 3:
max vertical jump - 2 attempts - max inches achieved for highest attempt is score
rest 2 min
amrap muscle ups - 1 attempt - max reps achieved is score
rest 2 min
amrap unbroken double unders - 2 attempts - max reps achieved for highest rep is score
rest 2 min
amsap L sit - legs straight, heels above hips - max sec is score
(combine inches, muscle up reps, DU reps and sec as score - i.e. 27+12+125+34 = 198)
F - post total reps
B - post total reps and time
W - post scores to comments
feb 22, 2012
95 comments
02/22/2012
Jerry Hill - team OPT
function
for time:
50 double unders
10 burpees
40 double unders
10 burpees
30 double unders
10 burpees
20 double unders
10 burpees
10 double unders
10 burpees
being
A. push press x 1/split jerk x 3; rest 1 min x 5 - only last set tough
B. TnG push jerk practice - light and fast - 3 sets b/t 5-10 reps; rest short
+
for time:
Row 1K @80%
50 wall balls unbroken
Row 1K @ 100%
will
part 1:
run 5 min warm up, then...
Run 30 sec @ 90% aerobic
Run 20 sec @ 50% easy pace recovery x 20;
Run 5 min cool down
rest 6+ hours
part 2:
3 rounds for time all out:
10 FS from ground - 175#/120#
10 burpees
10 CTB chin ups
F - post time
B - post loads/time
W - post notes and time
