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.
march 6, 2013
31 comments
03/06/2013
A More Productive Way to Think About Opponents
This is a great article in regards to mentally framing competition in both sports and business. We can choose to "strive with" or "strive against" our competition and each produces a different thought process, outcome and definition of success. The process is the magical component of preparing for a competition. Framing your mental state is easier said than done, but the "dance" and the process is ultimately where the magic lies.
--Sharon Prete, CCP Life Coach module co-conductor
Find out more about our upcoming Life Coach module here
Find out more about our upcoming Life Coach module here
function
Row 30 seconds @85%
Row 30 seconds @50%
x12
+
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x12
being
Row 30 seconds @85%
Row 30 seconds @50%
x15
+
30-60 min mobility/skill work
will
A. Power snatch; build to a tough single
B1. TnG deadlift 10 unbroken 225# x5; rest 90 seconds
B2. HSPU; 10 unbroken x5; rest 90 seconds
+
5 rounds for time:
7 deadlift 315#
7 burpees
she
Sled sprint
100m @moderate load (that still allows high foot turnover, not grinder pace)
rest 3 min
x3
rest 5 min
x3
march 5, 2013
52 comments
03/05/2013
balancing the pieces in a 12 week plan - CCP program design course
several program design courses coming up - Ashville, Upsala and Scottsdale
function
A. Power clean; 2, 2, 1, 1; rest 2 min
B. TnG deadlift 3, 3, 3; rest 2 min
C1. KBS; 10 heavy russian KBS x5; rest 30 seconds
C2. 10 Box jumps AFAP 30/24 x5; rest 3 min
being
A. TnG power snatch; 3 reps on the min for 10 min (50-65% 1rm)
B. Bench press; build to a 3rm in 3 attempts
+
90 seconds max reps power clean and jerk 135/95#
rest 30 seconds
90 seconds max reps hand release burpees
rest 30 seconds
30 seconds max calories airdyne
will
A. L-sit on rings; accumulate 2 min for time
+
For time:
100 unbroken double unders
400m farmers walk 100#/hand
100 unbroken double unders
she
A. Hang squat clean from below the knee; 2, 2, 1, 1; rest 2 min
B. Hang squat snatch 2, 2, 2; rest 2 min
C1. Front squat @22x1, 2, 2, 2; rest 90 seconds
C2. CTB chin ups; amrap unbroken x3; rest 90 seconds
march 4, 2013
64 comments
03/04/2013
Tommy Baker 2K TT broke the 7 min mark
"Hit my 2K TT....previous best was anywhere from 7:08 to 7:15. Thanks for helping me believe in myself enough to break what had become a huge mental barrier. Been trying to get this for 1.5 years." - Tommy
function
A. Front squat 5x5; rest 2 min
B1. Strict chin ups; amrap unbroken x3; rest 1 min
B2. HSPU; amrap in 1 min x3; rest 1 min
+
4 rounds for time:
30 unbroken double unders
20 unbroken wall balls
10 CTB chin ups
being
A. Front squat; build to a tough single fast
B1. Thrusters amrap in 30 seconds 95/65 x4; rest 1 min
B2. COVP chin ups; amrap in 30 seconds x4; rest 1 min
+
For time:
30 wall balls
20 toes to bar
10 hand release burpees
will
A. Squat clean; 2, 2, 2, 1, 1, 1; rest 2 min
B1. Weighted chin up 2-3 tough reps x4; rest 20 seconds
B2. CTB chin ups; 10-15 unbroken x4; rest 20 seconds
B3. 3-5 unbroken muscle ups x4; rest 4 min
+
For time:
30 thrusters 95#
500m row
she
A. Deficit deadlift (2-3" platform) @31x1, 4, 4, 4, 3, 3, 3; rest 2 min
B. Behind the neck split jerk 5, 4, 3, 2, 1; rest 90 seconds
C1. TnG power snatch 5, 5, 5; rest 1 min
C2. Bench press with chains 10-12x3; rest 1 min
march 3, 2013
14 comments
03/03/2013
where your journey have you been told don't try this or that due to perceived danger? are you willing to put in years of work regardless of the outcome?
REST DAY
march 2, 2013
45 comments
03/02/2013
Brian Harris from Norman, OK just started following OPT about a month ago... video of back squat PR at 330#
function
10 min amrap:
15 burpees
60 double unders
being
A. Squat snatch; build to a tough single in 4 attempts
B. Hang squat clean; build to a max
+
3 min amrap:
3 thrusters 165/95
3 Muscle ups
rest 3 min
6 min amrap:
14 unbroken wall balls
7 unbroken chin ups
will
Run 3k for time on track
she
A. Back squat @33x1, 3-4x5; rest 2 min
B. Strict chin ups; amrap sets of 3 unbroken in 10 min
+
For time:
100 wall balls
50 toes to bar
100 calories airdyne
50 air squats
march 1, 2013
58 comments
03/01/2013
graph above shows burpee power for women
WINNERS for the online Big Dawg comp are...drumroll....
Top 3 men:
1. Brent Maier
2. Dan Felling
3. Todd Nief
Top 3 women:
1. Sarah Pierce
2. Jenny Davis
3. Lisa Rendic
thank you to everyone who particpated in the event and supported the Big Dawg dish. also check out yesterdays newsletter that went out to see what events are happening next. if you did not get a copy email us
function
A1. Barbell reverse lunges 20 continuous alt'ing steps x5; rest 30 seconds
A2. Bent over barbell rows 8-10x5; rest 30 seconds
A3. 20 unbroken tough KBS x5; rest 30 seconds
A4. Strict press 12-15x5; rest 2 min
being
Airdyne sprint 15 seconds @100%
rest 2:15
x3
+
10 min amrap @85%
Row 200m
10 power snatch 75/45
5 burpees
will
A. Power snatch x1/Hang power snatch x1/Hang squat snatch x3; build to a max of the complex in 10 min
+
7 min amrap:
7 power clean 135#
7 power clean 155#
7 power clean 185#
7 power clean 205#
7 power clean 235
Amrap in remaining time 255#
she
A. Power snatch; build to a max
B. Split jerk; 1 reps on the 45 seconds for 15 sets @65% 1rm
+
21-15-9
Kbs 1.5 pood
S2O 75#
feb 28, 2013
8 comments
02/28/2013
veterans… OPT has partnered with Pushups For Charity™ as premier sponsor for 2013
What does this mean? We will have an event to raise money for this cause and we’re calling on all within the OPT community to take part!
More information coming soon...
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How to cement your position as THE fitness leader in your community!
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The easy way to make America’s fastest-growing fitness fundraiser a vital event on your fitness business calendar!
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How to double, even triple, the effectiveness of your existing marketing by leveraging the remarkable power of cause marketing!
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The powerful reasons why Pushups For Charity™ takes a one-day event and turns it into a year’s worth of visibility for your business!
REST DAY
