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.

 

march 31, 2013

3 comments

03/31/2013     

we finally meet - Paul Klein, Big Dawg

 

REST DAY

march 30, 2013

28 comments

03/30/2013     

every second counts reunion with matt murski at PaleoFx13

 

she/function/being

 

Open workout

 

 

will:

 

AM

Open workout

 

PM

Run 400m @80%

Rest 2 min

Run 400m @90%

Rest 4 min

Run 400m @95-97%

Rest 6 min

x2

 

Tags: Paleofx13

march 29, 2013

27 comments

03/29/2013     

 

Chris Adams 336 cal for 10 min FY today PR of almost 70 cal 

she/function/being
 
A. Squat clean thruster; build to a tough single fast
B. Push press; build to a tough single fast
+
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x10
+
Toes to bar/Power clean and jerk tech work/mobility
 
 
will
 
A. Squat clean clusters 1.1.1.1.1x3; rest 20 seconds/rest 3 min
B. Push jerk; build to a max
+
3 min airdyne for max calories

Tags: Paleofx13

march 28, 2013

13 comments

03/28/2013     

 

 

Does your energy system training need some fine tuning? Don't miss your opportunity to attend the latest addition to the list of OPT educational events! Our 1-day workshop on Mixed Modal Training is part of our popular Athlete Development Series. It is designed for both Coaches and Athletes looking to get a better understanding of energy system concepts applied to mixed modality work out sessions. This event is day 1 in our OPTathlon 4.0 weekend which is being held at Windy City CrossFit on May 4th and 5th.

 

Here is what people are saying about the Athlete Development Series: Mixed Modal Training:

 

"...we were both amazed by how much we learned from James' experience and clear delivery. We use the techniques for mixed modal training in our training and our clients', and are so excited by it because we know our efforts are more productive and sustainable than ever. I'd recommend the seminar to anyone who wants to build on their solid CrossFit foundation and take their training to the next level."  Kyle S., January 2013

 

"A lot of useful information that I was able to apply the next day. The most important take away I learned was having athletes perform EST at 100% is a TEST. Athletes should not be tested every day. I would recommend this course to other athletes and coaches because it will open their eyes to how much thought needs to go into designing and programming for individual athletes.  Thanks again for a great experience." Jim K., January 2013

 

"I would highly recommend this event to anyone who coaches or programs for large groups and individuals. James' knowledge of fitness training practices, principles, and philosophy is simply staggering. Spending a day talking about the human body and how to train in such a way as to elicit the specific responses one is looking for is worth FAR more than the price of admission to this event. The big take away is that everyone has specific needs that are unique and a coach should have the ability to find these needs and train the client accordingly." Nick R., January 2013

 

 

Saturday pass (ADS MMT):  $227/$257 after 4/1/13.  Register HERE

Full 2-day Pass: (ADS MMT + OPTathlon 4.0): $297/$327 after 4/1/13. Register HERE

Sunday pass (OPTathlon 4.0): $97/$127 after 4/1/13 Register HERE

 

Take advantage of Early Bird prices...register before Monday, April 1st to save!

 

Hope to see you there!

 

The OPT Team

 

 

REST DAY

 

Tags: Athlete Development, Optathlon 4.0

march 27, 2013

26 comments

03/27/2013     

 
Yesterday I was on a flight from Phoenix to Dallas.  When I fly I typically put my ear phones in and often keep to myself because I prefer to work or read during a flight.  But every once in a while someone engages me in conversation and I go with it b/c I figure there is a reason we've met.  I ended up talking to my seat mate Steven for the duration of the flight and we engaged in what was a fantastic conversation.  He was a great guy with a wonderful outlook on life--the youngest of 8 children from a great family in Boston who adopted him at age 2.  He is grateful for his mom and dad for giving him a loving home and he carries that energy with him.  He travels often for work and hasn't really taken care of himself in the last six months.  After he asked me what I do we ended up talking about health and exercise for a few minutes.  He instantly gave me all of the typical excuses for why he doesn't exercise as though he had to justify that to me while I just listened.  Then he found himself saying: "You know, I blame work and all that for not working out, but I'm the one who makes the decisions for myself and I have control over that."  I left it at that and didn't say another word about exercise and we continued our conversation.  At the end of the flight as we were parting ways, he thanked me for the talk and wished me well.  Then he said: "I'm so glad I met you today.  I've been wanting to workout again for a while and I met you today to give me that nudge."  
 
Coaches often ask me exactly what "life coaching" actually is.  Sometimes it's simply creating that space for self discovery.  It can happen any time, any place and with anyone.
 
Still spots left in the next CCP life coaching module in April!
 
 
function
 
Row 30 seconds @85%
Row 30 seconds @50%
x10
+
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x10
 
 
being

 

Airdyne 45 min z1
(jump off every 5 min and perform some gymnastics circuit for 1 min at low intensity - ie. L-sit, hs walk, ring hold, planks, back extensions)
 
 
will
 
A. Good mornings 8-10x3; rest 2 min
B. Parallete hspu; 50 for time
+
3 rounds for time:
Run 400m
30 back extensions
 
 
she
 
Airdyne 10 min for max calories

Tags: Sharon Prete, Life Coaching CCP

march 26, 2013

45 comments

03/26/2013     

 
Caffeine: Friend or Foe?
 
Plug "caffeine" into PubMed, and you get over 22,000 studies. Google it, and you get over 21 MILLION pages that reference caffeine in some way. It's clear caffeine is a popular topic.  The choice to "use" or not use is a very personal one---there's benefits and negatives.  As with anything, the individual variances on how it affects someone ranges widely.
 
Caffeine and exercise.
Paluska SA.
University of Washington, Department of Family Medicine, Roosevelt Medical Center, 4245 Roosevelt Way NE, Box 354775, Seattle, WA 98105, USA.
 
Caffeine is the most commonly consumed drug in the world, and athletes frequently use it as an ergogenic aid. It improves performance and endurance during prolonged, exhaustive exercise. To a lesser degree it also enhances short-term, high-intensity athletic performance. Caffeine improves concentration, reduces fatigue, and enhances alertness.Habitual intake does not diminish caffeine's ergogenic properties. Several mechanisms have been proposed to explain the physiologic effects of caffeine, but adenosine receptor antagonism most likely accounts for the primary mode of action. It is relatively safe and has no known negative performance effects, nor does it cause significant dehydration or electrolyte imbalance during exercise. Routine caffeine consumption may cause tolerance or dependence, and abrupt discontinuation produces irritability, mood shifts, headache, drowsiness, or fatigue. Major sport governing bodies ban excessive use of caffeine, but current monitoring techniques are inadequate, and ethical dilemmas persist regarding caffeine intake by athletes.PMID: 12834577 [PubMed - indexed for MEDLINE]
 
Mike Kesthely
 
 
function
 
A. Power snatch; build to a max
B. Clean pulls 2, 2, 2, 2; rest 2 min
+
3 rounds for time:
10 kbs 2/1.5
10 toes to bar
10 burpees
 
 
being
 

 

A. Hang power clean and jerk; 5 reps on the min for 10 min @50-60% 1rm
B1. HSPU; amrap in 45 seconds x4; rest 1 min
B2. GHD sit ups; amrap in 30 seconds x4; rest 1 min
+
3 rounds @85-90% effort:
25 kbs 1.5/1.25 pood
20 burpees
50 double unders
rest 2 min bw rounds
 
 
will
 

 

400m farmers walk for time 2 pood (each time you break perform 5 burpees)
 
 
she
 

 

A. Squat clean; build to a max
B. Squat snatch; 1 rep on the 45 seconds for 8 reps @85-90% of 1rm
C. Front squat; 2x2; rest 2 min
D. 12 sets of 3 unbroken CTB chin ups for time

Tags: Mike Kesthely, CCP Nutrition

march 25, 2013

47 comments

03/25/2013     

OPT Athlete: Moses Cordova doing 13.3 with 302 reps

 
function
 
A. Front squat 10, 6, 2, 10; rest 2 min
+
7 rounds for max reps:
1 min hspu
rest 30 seconds
1 min strict chin ups
rest 1 min
 
 
being

 

 
A. Squat snatch from blocks (mid thigh); build to a max
B. 30 squat snatch for time 135/95#
+
12-9-6-3
Thrusters 95/65
CTB chin ups
 
 
will

 

 
A. Squat clean; build to a max
B. 4 min amrap squat clean @90% of A
+
5 min amrap:
10 CTB chin ups
20 sit ups
30 double unders
 
 
she
 

 

A. Deficit deadlift (2-3" platform) @31x1, 2, 2, 2, 2, 2, 2; rest 2 min
B. Split jerk; build to a tough single
C. Wall walks; 5 perfect reps not for time x4; rest 90 seconds
D. Bench press with chains 5-6x3; rest 2 min

Tags: Team OPT, Moses Cordova

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