Reservoir

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
-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.

 

sep 17, 2012

11 comments

09/17/2012     

500,000 Prescriptions and Counting!

A few years ago, I switched from a PC to a MacBook (by the way, best decision ever).  I remember while transferring client files, I saw over 10,000 client programs in transfer, which doesn't even include the handwritten programs I used to write for years before computers were so accessible. It dawned on me that over my 16 years of coaching, consulting with 5-10 people per day, I had developed over 300,000 individual exercise, lifestyle, and nutrition prescriptions.   Adding in our Big Dawgs programming, I'd estimate that I've programmed over half a million exercise, lifestyle, and nutrition prescriptions... and still counting!! 

OPT has always thrived on retention and referrals.  Clients often comment on the quick results they see and feel, but even more, I love the feedback clients give on their increased energy, motivation, and understanding for a newfound journey and of course their long-term RESULTS.  Clients are learning that fitness should INVIGORATE you, NOT deplete you.  I strongly believe in individualized programming... why?  Because every human being is different, from our energy systems, our day to day schedule, to job and family demands, and more...  Bottom line:  Fitness and health is a journey, so it needs to evolve and change as we do. 

We have now developed 3 levels of Exclusive Coaching.  Believe me, you will "experience more than results".  Are you wondering what OPT Exclusive Coaching is?  To sum it up, it's individualized exercise, lifestyle, and nutrition prescription with ongoing correspondence support, plus phone or Skype consultations every 6 weeks.  We offer Coaching both locally and remotely (virtual). Whether you live in Australia, Japan, Europe, or are local folks, we have a system in place that works for your location, needs, and goals. 

If you feel you just need a consultation without ongoing coaching, we also offer that option.   Our Coaches and I provide consultation on: 
  • Setting personal, fitness, and lifestyle goals 
  • Further understanding athlete essence and performance objectives 
  • Helping support and clarify direction 
  • Business and Coaching mentorship 
  • Supporting Coaches in further understanding coaching concepts and client needs 
Contact Natalie for more information or to get started. 

My goal in life is to help Coaches become better Coaches and help clients evolve on their fitness journey, one prescription at a time! 

Onward! 

James
 

Tags: Prescriptions, Exclusive Coaching

sep 16, 2012

25 comments

09/16/2012     

being wod demo
 
function
 
A1. romanian dead lift @ 4011; 12,10,8,6,12; rest 30 sec
A2. amrap strict dips @ 1011; rest 3 min
B. 200 sit ups anchored for time
 
being
 
for time:
42 DB snatch - 65/35#
21 HSPU
84 squats
30 DB snatch - 70/40#
15 HSPU
56 squats
18 DB snatch - 75/45#
9 HSPU
28 squats
 
will
 
A. Clean Pulls - 3 x 3 @ 90% effort; rest 90 sec
B. Power Clean from blocks at knee - 2 every minute for 12 minutes
+
for time:
Run 400 m
21 power clean - 185#/120#
Run 400 m
15 power clean - 205#/135#
Run 400 m
9 power clean - 225#/150#
 
she
 
for time:
100 walking lunges
90 ghd sit ups
80 double unders
70 back extensions
60 double unders
50 burpees
40 cals rowed
30 cals AD
20 chin ups
10 dips
 
p1/p2
 
p1 - build to a max in the sumo DL
p2 - rest while p1 goes
(build to max in 30 min timer each)
rest 5 min
p1 vs p2
3 min max distance in miles on AD
 
f - post loads, reps and time
b - post time
w - post loads and time
s - post time
p - post loads and distance
 

Tags: Fbwsp

sep 15, 2012

26 comments

09/15/2012     

JZ - 3 months ago - 30 reps - 100 kg - 9:47
today - 5:20
 
welcome to Elaina, Nora and Claire - Chris Rich (CCP Coach) newest three
 
function
 
A1. back squat @ 4011; 12,10,8,6,12; rest 30 sec
A2. amrap chin ups strict - mix grip per set @ 1110; rest 3 min
B. 200 walking lunges for time
 
being
 
A. clean and jerk - take 10 min to find a max
B. standing triple jump - 3 attempts for max distance in feet/inches
C. Row 500 m; rest 90 sec; Row 500 m - score as 1K
 
will
 
part 1:
A. Snatch Balance - build to an easy double fast
B. OHS @ 3211; 2-3 @ 90% effort x 5; rest 2 min
C. Squat Snatch x 3 - TnG - EMOM for 15 min - 60% of 1RM Snatch
 
rest 6+ hours
 
part 2:
for time:
50 CTB chin ups
50 burpees
 
she
 
A. clean grip DL @ 03X0; 6 sets of 2; rest 2 min - building sets
B. power clean - build to a tough double - rest as needed
C1. power clean - 1,1,1,1,1; rest 2 min
C2. bench press - 1,1,1,1,1; rest 2 min
D. TGU - 50 for time - 1.25 pd - 25 alt'ing 
 
p1/p2
 
100 TGU for time - 1.5/1 pd
 
f - post loads, reps and time
b - post loads, distance and time
w - post loads, notes and time
s - post loads and time
p - post time

Tags: Fbwsp

sep 14, 2012

13 comments

09/14/2012     

 
shot from my ride in to the office; the sun comes up over a mountain background behind me that our house nestles up into; when the sun peaks over the mountain on a clear day like today, you can actually see the sun moving at a mile per minute pace across the long side of the valley (which is REALLY wide btw) up to my area of Scottsdale; here you can see it hitting the nearby mountains in the middle of the valley; sometimes you have to just stop and take a photo - thought i'd share
 
OPTathlon Line Up:
 
Oct 12th - CCP Coaches Day
8 am-8:30 - James F. - Intro and welcome
8:30-9:30 am - Patrick Ward - Understand the nervous system better to enhance recovery
9:30-10:30 - Shanna & Corey Duvall - How to involve structural work into your coaching setting
10:30-11:30 - Sharon Prete - Coaching "balance"
11:30-12:30 - CJ Martin - Programming for individuals and groups
12:30 - 1:30 - Lunch (Included! Plan to stay on site)
1:30-2:30 - Paul Beckwith - A future facility concept
2:30-3:30 - Joel Jamieson - HRV for your facility and clients
3:30-4:30 - Sean Greeley - Sales - your worth and rates

Oct 13th - Athlete Development Day
7-8 am  - Free Hosted Breakfast for Exclusive Coaching Clients
8-8:30 am - James F. - intro to fitness athlete development
8:30-9:15 - Nate Schraeder - Games training experiences
9:15-10:15 - Mike FitzGerald - Personal programming for CF
10:30-11:30 - Patrick Ward - An outsider perspective on GPP for fitness
11:30-12:30 lunch (on your own)
12:30-1:30 Max El-Hag - Progression in programming
1:30-2:30 - Rory Hanlin - Work/Life/Training experiences
2:30-3:30 - Joel Jamieson - HRV for the fitnes athlete
3:30-5:00 - Panel Q and A - Max El-Hag: moderator, the panel: James, CJ, Mike, Nate, Rory, Joel, Patrick
 
Oct 14th - OPTathlon 3.0

Tags: Optathlon

sep 13, 2012

28 comments

09/13/2012     

Emily - task 5 - Fitness Athlete Camp
"the dose"
Matt - task 5 - Fitness Athlete Camp
"the response"
Ian Mosher - competitive swimmer - OPT EC Client
- Ian is in town for testing - 100 m fly specialist
- Press to WCU ratio needs some improvement as well as strength to speed ratio; this needs to be balanced as well to ensure proper progresson out of season with what is important - > structural balance - while remembering that the closer to in season we want the opposite of changes in ratios of speed to strength and pulling over pushing power and strength changes
- HRV this AM (90 score and 51 bpm) was amber as well, will see how the days testing goes - day 2 - get it from right hand side of page here -->
- LBP test showed good reuptake of fuels - shows some aerobic fitness for a guy who is a fast animal and explosive, who "looks" long and enduring - so more cheetah like as opposed to jaguar
 
function
 
Row 30 min 
(every 2 min get off and perform 6 push ups @ 2222 tempo -  with row clock running)
 
being
 
for times:
Row 250 m @ 95%
rest 2 min
Row 500 m @ 90%
rest 2 min
Row 750 m @ 85%
rest 2 min
Row 1K @ 97%
 
will
 
part 1:
Run 10 min dynamic warm up
+
5 min run based specific warm up incl few hills
+
45 sec grinder pace run uphill
run down light recovery
rest 2 min at bottom x 8
+
10 min cool down
 
rest 6+ hours
 
part 2:
Swim 1K time trial
 
she
 
Row 350 m @ 95%
rest 3 min x 3
(REST 5 min)
10 min @ 90%:
10 wall balls 
10 toes to bar
25 double unders
(REST 8 min)
Row 350 m @ 95%
rest 3 min x 3
 
p1/p2
 
p1 vs p2
for time:
Run 800 m
25 burpees
Row 800 m
 
f - post notes
b - post times
w - post notes and time
s - post times for 350's and notes
p - post times

Tags: Athlete Camp

sep 12, 2012

33 comments

09/12/2012     

 
 
function
 
5 sets:
21 KBS - 1 sec pause overhead each time
Run 400 m @ 95%
rest walk 4 min b/t sets
 
being
 
for time:
50 HSPU
50 L Pull Ups
50 box jumps - 30/24"
50 ghd sit ups
50 burpees
 
will 
 
5 sets:
3 TnG Power Clean tough
Row 20 sec @ 100%
rest 2:30
+
4 sets:
5 TnG Power Snatch moderate
Row 20 sec @ 100%
rest 2:30
+
3 sets:
7 TnG Dead Lift easy
Row 20 sec @ 100%
rest 2:30 
 
she
 
A. Snatch Pulls @ 120% max snatch; 3 x 3; rest 90 sec
B. Power Snatch - 5 sets of 3 @ 70% effort; rest 1 min b/t sets
C. HB 1 1/4 Back Squat @ 30X0; 5-7 x 5; rest 3 min
D. Muscle Snatch @ 12X1; 5 x 5; rest 90 sec b/t sets
 
p1/p2
 
p1 - Airdyne 20 cals @ 90%
p2 - rest
(repeat until you achieve 200 cals total)
+
p1 - 10 CTB chin ups
p2 - rest
(5 sets each, rest only when partner going)
+
p1 - KB clean and jerk x 5
p2 - rest
(1KB per hand - same weight for all sets - 7 sets total for time without rests b/t partners)
 
f - post times for run
b - post time
w - post loads and meters/row
s - post loads and notes
p - post notes
 
 
 
 

Tags: Food

sep 11, 2012

40 comments

09/11/2012     

 
function
 
as many rounds/reps in 20 min:
amrap chin ups strict unweighted
amrap dips strict unweighted
amrap unbroken double unders
30 walking lunges
 
being
 
within 60 min build to a max in the complex:
3 clean grip DL
3 power clean
3 hang squat clean
3 push press 
3 thruster
(no rest b/t reps or exercises)
 
will
 
part 1:
A. jerk from boxes - 2 sets of 3 @ 80%, 3 sets of 3 @ 90%, 1 set of 3 @ high effort; rest as needed
B1. push press @ 12X2; 2-3 x 5; rest 20 sec
B2. CTB chin ups x 15; rest 3 min x 5
 
rest 6+ hours
 
part 2:
for time:
10 sandbag cleans - heavy
10 parallette HSPU - 10" deficit
10 MU's
15 sandbag cleans - heavy
10 paralette HSPU - 10" deficit
7 MU's
20 sandbag cleans - heavy
10 paralette HSPU - 10" deficit
4 MU's
 
she
 
A1. standing press @ 12X2; 8,8,6,6,4; rest 90 saec
A2. medium grip pronated chin ups @ 22X0; 2-3 x 5; rest 90 sec
B1. strict dips on bar @ 2010; amrap (-1) x 7; rest 45 sec
B2. knees to elbows x 10 reps; rest 45 sec x 7
C. gh raises @ 20X0; 10-15 x 3; rest 90 sec
 
p1/p2
 
1-5 burpee ladders x 6 NOT for time - shared work
+
1-5 CTB chin up ladders x 5 NOT for time - shared work
+
p1 vs p2.
400 m bear crawl
REST 2 min
300 m walking lunges
REST 2 min
200 m burpee broad jump
REST 2 min
100 m bear crawl
 
f - post reps and rounds
b - post highest load
w - post loads, notes and time
s - post loads, notes and reps
p - post notes and times

Tags: Fbwsp

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