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
LAST CHANCE TO SAVE!
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The online seminar is packed with over 6 hours of information! From May 11-18th, members save 30%.Members: Go HERE to get your special discount code
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
nov 9, 2011
83 comments
11/09/2011
classic workout
classier person
function
Row Sprints:
30 sec @ max effort
Rest 4 min off rower x 8
(record meters per set, try to achieve slightly more meters per set)
being
5 rounds for time:
10 R KB Snatch - 1.5/1 pd
10 L KB Snatch - 1.5/1 pd
50 Double Unders
will
part 1
Airdyne:
30 sec @ 90%
30 sec @ 50% x 20
rest 6+ houtrs
part 2:
4 min AMRAP @ 80%:
7 KBS - 1.5/1 pd
7 burpees
rest 4 min
4 min AMRAP @ 80%:
15 double unders
10 toes to bar
rest 4 min
4 min AMRAP @ 80%:
Row 150 m
10 push ups
rest 4 min
4 min AMRAP @ 80%:
10 step ups with sandbag
7 chin ups
post notes to comments
nov 6, 2011
63 comments
11/06/2011
function
21,18,15,12,9,6,3 rep rounds for time:
Box Jumps - 24/20"
Toes to Bar
Push Ups
being/will
as many rounds in 20 min:
5 muscle ups
Row 250 m
post notes to comments
nov 3, 2011
61 comments
11/03/2011
Martin Altemark - one of the Swedish Dawgs - Uppsala
function
A. Standing Press - build to a 1RM - record weight in lbs
B. Weighted Chin Up - build to a 1RM - record weight of BWT + weight added as score in lbs
(record score as press weight divided by total chin up load + BWT - i.e. 165# press/185# BWT + 30# db = 165/215 = 76.7%)
being
5 min @ 80% constant pace effort:
10 lunges
10 double unders
10 sit ups
rest 3 min actively
5 min AirDyne @ 80% constant pace effort
rest 3 min actively
5 min @ 80% constant pace effort:
10 step ups alternating
10 push ups
10 back extensions
rest 3 min actively
5 min AirDyne @ 80% constant pace effort
rest 3 min actively
will
part 1:
A. OHS - build to a tough 3 in a few sets - rest as needed
B. Front Squat - 3 x 3 @ 80%; rest 90 sec b/t sets
C. Mixed Grip COVP weighted Chin Ups @ 22X0; 4-5 x 4; rest 3 min
rest 4+ hours
part 2:
3 rounds for time:
30 unbroken wall balls
25 unbroken COVP chin ups
post notes to comments
nov 2, 2011
76 comments
11/02/2011
own the podium!
Shanna Duvall - OPT Client - OPT CCP Coach - Asheville - 3rd place - Womens Rx
Steve Pinkerton - OPT Client - Vitality - 1st Place - Mens Rx
John Z - OPT CCP Client - 2nd Place - Mens Rx
function/being/will
TESTING:
for time:
Row 250 m
15 burpees
25 KBS - 2/1.5 pd
15 burpees
Row 250 m
post ONLY to comments:
- time
- height in inches
- weight in pounds
- gender
- age
- feelings (how did the workout "feel")
sat, oct 29, 2011
66 comments
10/29/2011
The new OPT facility in Scottsdale, Arizona is officially under construction. Although we have been displaced from our office, good things are to come for the future with our patience. Walls and flooring out, equipment waiting to be delivered, and anxious to start testing and training new athletes...
function
3 sets:
10 back squat constant motion tough
AMRAP COVP chin ups
Row 800 m @ 90%
rest walk 5 min b/t sets
being
In 10 min build to a max Dead Lift
rest 2 min
In 10 min perform AMRAP HSPU
(when you break perform 10 sit ups)
rest 2 min
In 10 min AMRAP Double Unders
will
part 1:
A. Back Squat - 6,4,2; rest 5 min
B. AMRAP Strict Chin Ups + 1/4 bwt attached; rest 4 min x 3
C. Tuck Jumps in place - 5 continuous; rest 1 min x 3
rest 4+ hours
part 2:
for time:
30 pistols
10 rope ascent - 20'
50 m HS walk
50 KBS - 2/1.5 pd
30 GHD sit ups
20 wall climbs
50 row cals
100 double unders
200 m run
post notes to comments
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!
thurs, oct 20, 2011
68 comments
10/20/2011
"We can make a considerable step towards the goal of our existence - whether we picture it as perfection or freedom or lasting happiness or the fulfillment of our destiny - if we establish once and for all the right relationship to the physical body. We must look upon it as an instrument to be used, an animal to be trained, a slave to be commanded and yet treated with due regard to its dignity and its rights. If we have not already acquired this attitude, we need to exercise ourselves in it until it is established. This body is not 'I'. It is not myself. It is a thing that will degenerate if not cared for. It is an animal that will disobey if it is not disciplined. It is mine for a short time only and during this time, I must make the fullest use of it. In all things, at all times, it must obey me. I can and will be forged by discipline. By meditating on such notions as these, we establish the right mental attitude. But the connection between mind and body must be forged by discipline. It is good to accustom this body to hard physical work. We should endeavor to acquire a rich repertoire of bodily skills." JG Bennett
function
A. Close Grip Bench Press - thumbs on bar just outside acromion - build to a 1RM
(take as many sets and as much rest as needed - record how many maximal sets you do before complete faiure AND rest times)
- post score in relation to weighted chin up in %
- i.e. chin up max weight + BWT in lbs = score for chin up divided by lbs lifted in bench press
being
3 rounds for time:
25 KBS - 2/1.5 pd
25 burpees
(time to beat - 6:06)
will
60-90 min hike with light load
(constant pace)
post notes to comments
wed, oct 19, 2011
71 comments
10/19/2011
OPTathlon 1.0 Male Champ
we call him "Nate"
JBF - Height and weight
Nate - 6'1", 210lb
JBF - Describe to us what is in your viking hash.
Nate - the only ingredients in Viking hash are sweet potatoes, bacon,
onion, salt and pepper
JBF - Are you married/single/kids/planning on it?
Nate - I'm married and my wife Emily competed in the first OPTathlon as
well. We don't have kids yet but are planning on it in the near
future.
Nate - 6'1", 210lb
JBF - Describe to us what is in your viking hash.
Nate - the only ingredients in Viking hash are sweet potatoes, bacon,
onion, salt and pepper
JBF - Are you married/single/kids/planning on it?
Nate - I'm married and my wife Emily competed in the first OPTathlon as
well. We don't have kids yet but are planning on it in the near
future.
JBF - What are your favorite kinds of workouts?
Nate - i like lifting heavy and any kind of workout that includes lifting
heavy. i don't like the guaranteed discomfort of the anaerobic
sessions that often include a heavy lift, but i do enjoy the lifting
portion!
JBF - Put us inside your head and give us a glimpse of what it is you do
to overcome serious physical challenges while working out.
Nate - there are various physical challenges that occur during a workout,
depending on the type of workout, and consequently there are various
things i use to try and overcome them. one challenge would be when
there is a heavier lift or tougher movement (ie for me, c2b pull-ups
or muscle-ups), learning how long i need to rest to optimize my
performance for the duration of the workout, instead of going all out
and then hitting muscle failure and "holding on" for the remainder of
the time; i've learned this through following OPT style training.
another challenge would be the inevitable discomfort from a high
intensity workout or training session, whether it be a time trial,
anaerobic interval or a "metcon" style workout. learning how
to pace these workouts is a key as well, but when looking at the
"testing" portion, and going "all-out", i usually try to battle myself
mentally into not stopping when my body is screaming to stop, and
often times this leads to picturing a competitor of mine doing the
workout and not stopping, and therefore i keep going. it helps when i
have a training partner that i am racing against so that there's no
picturing but reality.
JBF - You listen to me speak about athlete essence, what were your
thoughts on that as related to you?
Nate - As far as athlete essence goes, my essence would be in the
strength/power, anaerobic and shorter aerobic realms. out of my
essence would be bodyweight movements in higher numbers and longer
endurance-based workouts. i can hang in these areas, but do not
excel, and agree with your training approach to training them as the
minority and in skill/technique-based, non-fatigued ways. i am
excited to take what i've learned and am continuing to learn, and
apply it to my training and training others.
JBF - What did you have for breakfast today?
Nate - i like lifting heavy and any kind of workout that includes lifting
heavy. i don't like the guaranteed discomfort of the anaerobic
sessions that often include a heavy lift, but i do enjoy the lifting
portion!
JBF - Put us inside your head and give us a glimpse of what it is you do
to overcome serious physical challenges while working out.
Nate - there are various physical challenges that occur during a workout,
depending on the type of workout, and consequently there are various
things i use to try and overcome them. one challenge would be when
there is a heavier lift or tougher movement (ie for me, c2b pull-ups
or muscle-ups), learning how long i need to rest to optimize my
performance for the duration of the workout, instead of going all out
and then hitting muscle failure and "holding on" for the remainder of
the time; i've learned this through following OPT style training.
another challenge would be the inevitable discomfort from a high
intensity workout or training session, whether it be a time trial,
anaerobic interval or a "metcon" style workout. learning how
to pace these workouts is a key as well, but when looking at the
"testing" portion, and going "all-out", i usually try to battle myself
mentally into not stopping when my body is screaming to stop, and
often times this leads to picturing a competitor of mine doing the
workout and not stopping, and therefore i keep going. it helps when i
have a training partner that i am racing against so that there's no
picturing but reality.
JBF - You listen to me speak about athlete essence, what were your
thoughts on that as related to you?
Nate - As far as athlete essence goes, my essence would be in the
strength/power, anaerobic and shorter aerobic realms. out of my
essence would be bodyweight movements in higher numbers and longer
endurance-based workouts. i can hang in these areas, but do not
excel, and agree with your training approach to training them as the
minority and in skill/technique-based, non-fatigued ways. i am
excited to take what i've learned and am continuing to learn, and
apply it to my training and training others.
JBF - What did you have for breakfast today?
Nate - today i actually slept in until almost 11 (fantastic!) and ended up
having "lunch" for breakfast, which consisted of a salad full of
various greens and vegetables, eggs, cheese, ham, olives and olive oil
and vinegar.
having "lunch" for breakfast, which consisted of a salad full of
various greens and vegetables, eggs, cheese, ham, olives and olive oil
and vinegar.
function
5 sets:
2 tough Power Clean
strip some weight per side as only rest
2 tough Power Clean
strip some more weight per side as only rest
2 tough Power Clean
Run 400 m @ 95%
rest walk 5 min b/t sets
(keep same weight per set in drops and starts, and precise in form)
being
part 1:
for time @ 100%:
12 Power Clean - 155#/100#
30 wall balls
9 Power Clean - 155#/100#
30 wall balls
6 Power Clean - 155#/100#
rest 4+ hours
part 2:
Row 1K
will
A. Split Jerk off blocks Cluster - 1.1.1.1 x 4; rest 3 min
B. Push Jerk TnG tough x 7; rest 1 min x 3
C. KBS heavy x 20 x 3; rest 1 min
D. AMRAP DU's in 10 min
post scores to comments
aug 27, 2011
73 comments
08/27/2011
function
Run 200 m @ 70,80,90,95,95,95,95,95,95%
Walk rest 4 min actively b/t 95% sets
being
A. Power Clean - build to a 1RM
B. Close Grip Bench Press - build to a 1RM
(post as CGBP/PC ratio)
will
for time:
Run 800 m
Dead Lift x 21 - 225/135#
Row 800 m
21 DB Thrusters - 55/35#/h
Run 800 m
post times/set, ratio of bench press to power clean and time to comments
