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.
july 25, 2012
48 comments
07/25/2012
Jordan Holland - workout demo
(3rds: - 10 DL - 145K, 10 burpee box jumps - 30")
function
as many rounds in 20 min:
run 400 m
10 push ups
15 double unders
20 sit ups
being/will
A1. Power Clean - build to a tough double; rest as needed
A2. Close Grip Bench Press - build to a tough double; rest as needed
+
3 rounds for time:
10 DL heavy
10 burpee box jumps - 30/24"
she
part 1:
A. HB Back Squat @ 40X0; 10,8,6,4,2; rest 2.5 min b/t sets - add weight per set
B. Hang Squat Clean - 2 every 30 sec TnG moderate for 8 minutes
C. GH raises - 10 x 3; rest 1 min
rest 4+ hours
part 2:
4 sets @ max effort:
30 sec clean and jerk - 55-75# fast!
30 sec no push up burpee box jump - 20" faster!
30 sec run sprint fastest!
Rest walk 5 min b/t sets
p1/p2
KB partner CJ
p1 - work
p2 - rest while p1 goes
reps - 15,12,9,6,3
REST 2 min
p1 - Airdyne 60 sec @ 80%
p2 - rope slashes continuous effort 60 sec
3 sets, no rest b/t transitions
REST 3 min
p1 - rope ascent 20' x 1
p2 - rest
6 sets, no rest b/t transitions
f - post rounds/reps
b - post loads and time
w - post loads and time
s - post loads and reps/distance
p - post notes
apr 26, 2012
45 comments
04/26/2012
Team OPT - Marcus Filly, Danny Nichols, Steve Pinkerton
For time:
500m row
15 PS 115#
100du
15 PS 115#
500m row
OPT Athlete Fitness Camp - June 7/8 - ONLY 2 SPOTS LEFT!
Here is what some folks have had to say about previous camps:
Jerry Hill:
"I'm a whole new athlete/person since attending the OPT Camp. James gave lots of insider advice that I could apply instantly; nutritional changes, breathing techniques, mental approaches, as well as physical suffering that brought insight and growth. At the athlete camp I was surrounded by other solid competitors; great camaraderie as well as learning from seeing their approach and intensity. I am a humble guy so I say this only as a thanks, results speaks volumes; 1st place in the CF Open masters age 45-49! Even better; 2011 open I finished 44th in the mid Atlantic, this year my scores at age 45yrs old would have placed me 25th in the Mid Atlantic! One year older and up 19 places, pretty freakin stoked!"
Colin Jenkins:
"The OPT athlete camp really allowed me to compare myself to other top athletes and see where I was improving and where I needed to improve to be competitive. The information regarding nutritional strategies, pacing, and training during lectures in between the workouts was some of the most useful advice I've ever heard as an athlete. If you consider yourself an athlete and scores, placings, and rankings matter to you, then flying to Arizona for this camp should be near the top of your list. I plan on going again at least once every year"
Michael McIlroy
"I'm a whole new athlete/person since attending the OPT Camp. James gave lots of insider advice that I could apply instantly; nutritional changes, breathing techniques, mental approaches, as well as physical suffering that brought insight and growth. At the athlete camp I was surrounded by other solid competitors; great camaraderie as well as learning from seeing their approach and intensity. I am a humble guy so I say this only as a thanks, results speaks volumes; 1st place in the CF Open masters age 45-49! Even better; 2011 open I finished 44th in the mid Atlantic, this year my scores at age 45yrs old would have placed me 25th in the Mid Atlantic! One year older and up 19 places, pretty freakin stoked!"
Colin Jenkins:
"The OPT athlete camp really allowed me to compare myself to other top athletes and see where I was improving and where I needed to improve to be competitive. The information regarding nutritional strategies, pacing, and training during lectures in between the workouts was some of the most useful advice I've ever heard as an athlete. If you consider yourself an athlete and scores, placings, and rankings matter to you, then flying to Arizona for this camp should be near the top of your list. I plan on going again at least once every year"
Michael McIlroy
"The OPT Athlete Camp was a great experience. Getting to train under the presence of James FitzGerald and Max was motivating in itself. It was great getting to put a face with some of the names you see on the Big Dawg blog and getting to train with them. I learned great insight to myself as an athlete and about the differences in athletes. We are all individual and with the level of athletes we are competing against, it is that much more important to understand yourself as an athlete and this really helped with that. I definitely plan to attend another Camp as soon as I can. Thanks James again for going above and beyond!"
Ross Blake
"From the moment I walked in the door @ OPT I felt at home. James, Max and Nat where all there as passionate professionals ready to allow us be athletes.
This was no ordinary training camp. Most training camps I've been to are just a beat down. Anyone can do that. Anyone can be thrown a bucket load of training and call it a camp! This camp was tough just like a camp can be but, what made it legit was that it's execution had purpose.
What we all got was well thought out testing, personal analysis of those tests and more Importantly discussion on how we could all go about being better. Mix that with a team atmosphere and you had the perfect environment for 2 days of athletic training bliss! I'd recommend this to any fitness athlete who takes what they do seriously and is committed to being better."
This was no ordinary training camp. Most training camps I've been to are just a beat down. Anyone can do that. Anyone can be thrown a bucket load of training and call it a camp! This camp was tough just like a camp can be but, what made it legit was that it's execution had purpose.
What we all got was well thought out testing, personal analysis of those tests and more Importantly discussion on how we could all go about being better. Mix that with a team atmosphere and you had the perfect environment for 2 days of athletic training bliss! I'd recommend this to any fitness athlete who takes what they do seriously and is committed to being better."
function
10 min Z1 run warm up
+
30 sec uphill run @ 95% effort/speed
3 min walk down recovery
repeat 6 times
+
10 min Z1 run cool down
being
for time:
Row 500 m
15 Power Snatch - 115#/75#
100 Double Unders
15 Power Snatch - 115#/75#
Row 500 m
will
for time:
20 E-ROM HSPU
20 L PULL Ups
15 E-ROM HSPU
20 L PULL Ups
10 E-ROM HSPU
20 L PULL Ups
5 E-ROM HSPU
20 L PULL Ups
(head below hands on HSPU, arms completely locked out and full shoulder extension at bottom of all pull ups)
F - post notes
B - post time
W - post time
mar 29, 2012
54 comments
03/29/2012
Meghan Sweet - team OPT
function
Row 30 min @ easy pace
(every 2 min sprint for 15 sec)
being
Run 5 min @ Z1
+
Run 30 sec @ 90% aer effort
Run 30 sec @ 50% effort x 10
(walk 5 min)
Run 45 sec @ 90% aer effort
Run 30 sec @ 50% effort x 8
(walk 5 min)
Run 60 sec @ 90% aer effort
Run 30 sec @ 50% effort x 6
+
5 min walk cool down
will
A. Hang Power Snatch - build to a tough single in 3-4 sets, low rest
B. Power Snatch - 1 every 30 sec tough for 3 min
+
5 rounds for time:
155#/105# Power Snatch x 5
7 HSPU
14 pistols
F - post notes
B - post notes
W - post loads and time
mar 25, 2012
51 comments
03/25/2012
function/being
90-120 min hike unloaded
will
part 1:
A. hang power clean - build to a tough single in a few sets
B. close grip bench press - 3 x 3 @ 80%; rest 2 min
C. 15 GHD sit ups; rest 30 sec x 4
rest 4+ hours
part 2:
3 rounds for time:
Run 400 m
10 HSPU
30 KBS - 1.5 pd
F/B - post notes
W - post loads and time
thurs, feb 16, 2012
82 comments
02/16/2012
function
50 reps for time:
Weighted Dips - strict
(females add 20% BWT, males add 33% BWT)
being
100 TGU for time
(1.5/1pd)
50/arm required
will
for time:
Run 1 mile
+
5 rounds:
15 R KB Snatch - 2/1.5 pd
15 L KB Snatch - 2/1.5 pd
10 muscle ups
5 ring HSPU
+
Run 1 mile
F - post time - compare to Feb 14
B - post time
W - post time
thurs, feb 2, 2012
99 comments
02/02/2012
function
As many rounds in 15 min:
10 strict chin ups pronated
10 sandbag lunges (5L shoulder carry, 5R shoulder carry)
being/will
3 rounds for time:
25 KBS - 2/1.5 pd
25 burpees
jan 7, 2012
72 comments
01/07/2012
Paul Beckwith - lactate balance point test
this test has been done a bunch of times now; done it mainly on airdyne, some row tests; interesting thing is that it dispels all the previous ideas around lactate, and gives us insight into the variation per person based on the training leading up to it, their terrain and how they felt; more importantly it gives insight into the differential b/t good and great performances...more to come on that - here you see a volitional faitgue score, then every 2 min after there is scoring done again on mmol/L of blood lactate until it starts to rise again; the old notion of 4 mmol/L and speed at 4 (i.e. V4lac) is outdated now in terms of how to train based on how you score here...
these insights of course lead to better Rx's over time that you'll benefit from...good times
long term with the FitMate and this, we can play with mixed modal ways of doing an increment test to see how that plays out as well; most I THINK would love to know why their brain does change when modalities do; and recognizing that, and trying to find out why some do it better than others is key...("gold Jerry, gold!")
MEMBERS look for video and write up and explanation on how this helps you improve performance next week!
function
Weighted Chin Up - 3,3,2,2,2,1,1,1,1,1; rest 2 min
being
A. clean grip DL @ 20X0; build to a tough 3 TnG reps with short rests
B. Power Clean TnG x 3/Jerk x 1; rest 45 sec x 5 - speed and aggressive
C. Dips Weighted @ 30X1; 2-3 x 3; rest 3 min
will
part 1:
A. Snatch Balance - build to a tough single in few sets; rest as needed - NOT a 1RM
B. SA KB Clean and PRess - 5/arm back and forth for 5 min - break as little as possible
C. HS Walk - 25 m; rest 10 sec; 20 sit ups; rest 1 min x 3
rest 6+ hours
part 2:
As many rounds in 20 min:
20 thrusters - 135#/95#
20 chin ups
20 burpees
(compliments CJ Martin)
F - post highest load only; score is BWT in # + wt used in #
B - post loads
W - post loads and rounds
