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 20, 2013
51 comments
04/20/2013
exculsive coaching client Amanda Goodman 225# clean
big dawg follower Alan Joyner 235# snatch
function
5 rounds for time:
20 wall balls
10 toes to bar
20 calories airdyne
10 burpees
being
A. Build to a 1rm Back squat in 3 attempts
B. Build to a 1rm front squat in 3 attempts
C. Power clean; build to a max in 8 min
Rest 2 min
D. Power clean; amrap in 4 min @90% of C
+
10 min amrap:
15 power snatch 75#
30 double unders
will
A. Power clean; build to a 5rm TnG in 6 min
+
21-15-9
Deadlift 315#
HSPU strict
she
A. Build to 1/3 bodyweight in each hand and perform 1 amrap set @30x0 tempo rear foot elevated split squat
B. Take 10% of CGBP from 11/30 and perform 1 amrap set @30x0 tempo on each arm of:
-Elbow on knee external rotation
-Powell Raise
+
"Karen"
OPTathlon prep
Run 1.5 miles for time on track
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
nov 27, 2012
101 comments
11/27/2012
Exclusive Client (EC) Eric Magee Press- 275#
function
A1. standing press 5, 5, 3, 3, 2, 2; rest 2 min
A2. Weigthed chin up 5, 5, 5, 3, 3, 3; rest 2 min
+
10 min amrap:
5 strict toes to bar
5 burpees
being/will
A1. standing press; build to a max
A2. Weighted chin up; build to a max
+
10 rounds for time:
10 chin ups
10 box jumps 24/20"
NOTES: Provide AM body-weight and limitation on the workout. As well as what round you started to "break down" if at all
she
A1. standing press; build to a max
A2. Weighted chin up; build to a max
B. Amrap strict chin ups unbroken- 1 attempt
C. Amrap CTB chin ups unbroken- 1 attempt (rest well from B to C)
D. 30 strict hspu for time
* if can't perform above complete 30 hspu negatives NOT for time- 4 second eccentric and controlled
+
500m row for time
NOTES: Provide AM body-weight, thoughts and feelings on the row and how difficult it was (or not), and difficulty of HSPU in terms of RPE to perform 1
p1/p2
A1. Build to a 1rm chin up
A2. Build to a 1rm press
+
5 working sets for max reps:
Unbroken muscle ups
Unbroken kipping hspu
Unbroken double unders
Max calories in 1 min rowing
Rest Active on airdyne while partner is completing above
f - post weight and rounds
b - post weight and rounds
w - post weight and rounds
s - post weight, reps and time
p - post weight and reps
Nov 26, 2012
17 comments
11/26/2012
Plan for 2013 on the Blog
Starting tomorrow, there will be some testing and planning (and changes) made to the blog. Each group will have a separate “target date” and training focus and all training priorities will be determined by the testing we do in the next couple weeks. If you are following the blog or you have a gym following the blog, INPUT your scores (even if just for this week and any later testing phases) to ensure that we can aggregate the data and turn the data into a theoretical person that follows that group. It is in your benefit to include your data in the testing to ensure that your scores are taken into consideration (for example if you need upper body pressing and only 5 people input scores who all need upper body pulling, the group’s design will actually not be optimal for you). Each group will also train to prep for the OPTathlon in the off-season. Below is a more in depth explanation of what will happen with each training group over the next year.
She:
The she program will be geared towards prepping females for the 2014 crossfit games. The she program was initially started to have a upper body relative strength bias to ensure that females could be competent in the volume of gymnastics that is tested in the crossfit games. This will be a long term plan and will still incorporate energy system work throughout, but the primary target is NEXT years opens. The opens will still be prescribed into SHE’s training, but the lead up to the opens will not have as much energy system development as the other groups. If you are a female that has adequate capacity in gymnastics and upper body strength and you want to compete this year, I suggest now moving to being/will.
Being:
The target date for the being group will be to peak during the opens. We will try to maintain through the opens based on feedback of the group, then we will de-load and start a long term plan for the opens of 2014.
Will:
The will group will be training for regionals of this crossfit games season. Anyone training in the WILL group should be at the caliber in the sport that they don’t need to worry about qualification through the first round of the opens. If you are concerned and need to be optimal through the opens then you may want to move to being so you can be more well prepared through the opens.
Week 1-3 testing
Function:
The function group will have no training “target” and instead will be a balanced fitness program throughout the 2013 year. We will run 4 week cycles where each 3 weeks is progressive in some manner and the 4th week is a “deload” week. The function group will not prep you for fitness competitions and instead should be followed if you desire long term improvement and health.
Training right away
p1/p2 (Partner):
Beginning Dec 31st, the partner workouts will end. The partner training program will be an off-season training program to restore some fun and camaraderie into the design so people can avoid being “burnt” from training volume. It will run from sometime in May/June through the end of December each year.
Training right away
Individualized in-person or remote coaching:
Contact us to book your assessment/consultation or find out more information.
july 1, 2012
38 comments
07/01/2012
"...we stand on guard for thee..."
Happy Canada Day!
function
5 sets:
AMRAP strict chin ups
Back Squat 10 tough unbroken
2 min row @ 90% aerobic
(rest 4 min b/t sets actively)
being - (testing)
3 rounds for time:
Row 500 m
20 unbroken chin ups
will
21,15, 9 rep rounds for time:
95#/65# thruster
chin ups
(rest 20 min)
3 rounds for time:
95#/65# G2O - 10 reps
200 yd shuttle run - 50 yds there and back twice
(rest 20 min)
15,12,9 rep rounds for time:
Power Clean - 135#/95#
Burpees
(Nate Schraeder - 2:35/3:18/2:30)
she
6 sets @ 100%:
10 burpees AFAP
Row 250 m
(rest 4 min actively b/t sets)
p1/p2
as many rounds/reps shared work in 15 min:
row 250 m
power snatch - 95#/65# x 15
(one rower, one barbell)
F - post reps, loads and notes
B - post time
W - post times
S - post times for each set
P - post rounds/reps
june 28, 2012
56 comments
06/28/2012
Sunset - Scottsdale, AZ
this picture reminded me about how impt the universal principle of rhythm is to our day to day; and how understanding and appreciating rhythm is key to our survival.
i'm re-reading Catching Fire right now and the rhythm piece is everywhere in relation to human development.
the sun will come up, it will go down, its a wonderful rhythm.
what small and larger circled rhythm's do you have and understand....a morning routine and a daily workout (small ones) to a monthly work/strategy meeting (moderate ones) to yearly get aways with the buds (larger ones).
these pieces are essential to creating patterns.
we are built to create comfort in patterns - to create flow and an equilibrium to these small to large rhythms.
those that lack rhythm - do you do it out of design?...fear of consistency and patterns?...afraid to lose the chaos that builds your life through drama of lack of alignment?...OR...b/c it is under your belief essential to your survival?
my thoughts are that it goes against what is and what should be - rhythm is built in us, accept it, see it, no judgement, onward.
HOLLAS!
- Juwan Howard - finally a ring, loved you since the fab five days, good on ya!
- Jeff Carter - far under rated kid in the league, congrats for stickin it out - yes the Kings have won the Stanley Cup
- the BCS is dead - thank you Hay-Zeus; now what about 5th place?
- finally, RIP to MCA, big fan for a long time, you'll be missed - thanks for the rhymes - did a workout with your shit the other day on in the background for the entire time, thanks for your passion
function
A. back squat @ 4011; 10,8,6,4; rest 2:30 b/t sets - try to add weight per set
B. 1 arm torso row @ 2010; 8-12/arm x 3; rest 30 sec b/t arms
C. AbMat anchored sit ups - hands on temples at all times - amrap in 20 sec; rest 30 sec x 3
being - (testing)
A1. weighted chin up - build to a 1RM
A2. standing press - build to a 1RM
will
Every 45 sec on a timer - build to a 4RM TnG Power Clean
(start weights at 50% 1RM Power Clean and build 5#/side per 45 sec)
REST 10 min
25 TGU/arm for time - 2/1.25 pd
REST 10 min
For time:
100 double unders
10 Muscle Ups
75 double unders
10 Muscle Ups
50 double unders
10 Muscle Ups
25 double unders
SHE
part 1:
10 min aerobic warm up including run intervals
+
TGU - 10 min practice
+
free handstand practice into front roll out
(work on portions of movement you need practice on for 10 min)
+
Burgener Warm Up - very light - 5 sets
+
triple under practice - 10 min
+
light row - 10 min cool down
(sprint last 10 sec of each minute)
rest as needed
part 2:
2 sets of 4 min amrap @ 90%:
5 perfect push ups
5 toes to bar
20 DU's
(rest 3 min b/t each 4 min set)
(REST 5-7 min drinking some liquid sugars and have some BCAA's)
2 sets of 4 min amrap @ 90%:
25 m bear crawl
25 m farmers walk - 35# DB/h
(rest 3 min b/t each 4 min set)
(REST 5-7 min drinking some liquid sugars and have some BCAA's)
2 sets of 4 min amrap @ 90%:
row 100 m
5 burpees
(rest 3 min b/t each 4 min set)
P1/P2
P1 - 5 KB Snatch per arm
P2 - rests
(3 sets each)
+
P1 - KB clean and jerk x 5
P2 - rests
(3 sets each)
+
1-5 unbroken partner CTB chin up ladders x 6 sets each
(90 reps each partner, 1 goes, the other waits, build up to 5, then back to 1 and up again 6 times each)
+
1 rower:
P1 - Row 30 sec @ 90% aerobic
P2 - rests
(complete 10 sets and average the speed as a team at end for 30 sec intervals)
F - post loads and reps
B - post loads and reps
W - post loads and times
S - post notes
P - post loads and notes and avg speed
june 26, 2012
58 comments
06/26/2012
function
A. standing press @ 12X2; 4-6 x 3; rest 2 min
B. close grip bench press @ 2010; 12-20 x 3; rest 2 min
C. db walking lunges - 20 steps unbroken; rest 1 min x 3
being - (testing)
A. Front Squat - build to a 1RM
B. Incline Bench Press - build to a 1RM
C. Power Snatch - build to a 1RM
will
part 1:
A. snatch balance - 2 tough every 45 sec for 8 min
B. PS x 1/OHS x 3 - EMOM for 8 min
C. 10 CTB chin ups - EMOM for 8 min
rest 4+ hours
part 2:
for time:
15 ring HSPU
30 power clean - 115#/80#
12 ring HSPU
30 KBS - 2pd/1.5pd
9 ring HSPU
30 DB Squat Clean - 55#/35#/h
6 ring HSPU
30 push press - 115#/80#
3 ring HSPU
SHE
A. pronated grip Th2B chin ups @ 22X0; 2-3 x 3; rest 2 min
B. mixed grip Th2B chin ups medium grip @ 22X0; 2-3 x 3; rest 2 min
C. supinated grip Th2B medium grip chin ups @ 22X0; 2-3 x 3; rest 2 min
D. FLR on rings - accumulate 5 min
(Th2B = throat to bar - get shoulders down and back, neck long at top)
P1/P2
P1 - KB clean and jerk x 3
P2 - rests
(4 sets - rest only when partner goes)
+
partner burpee ladders - 1-5 x 3 @ moderate pace
(i.e. P1 does 1 rep, P2 rests, P2 does 1 rep, P1 rests....up to 5, then start at 1 again x 3)
+
P1+P2
"tailpipe"
3 rds for time:
P1 - row 250 m
P2 - holds 2 KB's - 24kg male/16kg female in the front rack position
(rack is held as rower goes, and yes, one person is lucky enough to start with the rack - timer begins when rower begins 1st round - switch places per round so you have 3 rds of each)
workout compliment - Gym Jones
F - post loads
B - post loads and %'s of IBP and PS to FS (i.e. FS/IBP/PS)
W - post loads, notes and time
S - post loads and sets
P - post loads and time
