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.
nov 17, 2012
25 comments
11/17/2012
end of game, in extra time, with precision - my 1st love, this makes me remember why
athlete camp - task 4 - repeat fatigue testing
function
A. power clean x 1/push press x 3; rest 2 min x 5
B. mixed grip strict chin ups - amrap x 4 sets; rest 1 min - mix grip per set
C. Side Bridge - 60 sec/side x 3/side - no rest b/t sides
being
A. Power Snatch - 2-3 x 5; rest 2 min
B. Squat Snatch - 2-3 x 4; rest 3 min
C. OHS - 2-3 x 3; rest 4 min
will
part 1:
A. HB back squat cluster @ 30X0; 2.2.2 x 6; rest 4 min b/t sets - 10 sec b/t reps - use 5RM
B. hang power clean - build to a max single in 8 min
C. KB or DB TGU - 3-6 tough/arm per set; rest 1 min x 3
rest 6+ hours
part 2:
for cals/reps:
2 min @ 95%:
Row for cals
rest 1min
2 min @ 95%:
Burpee Box Jumps - 24"
rest 1 min
2 min @ 95%:
Row for cals
she
A1. clean grip DL @ 22X1; 3-4 x 5; rest 2 min
A2. weighted dips @ 21X1; 3-4 x 5; rest 2 min
B1. db russian step up @ 1110; 12/leg x 3; rest 1 min - bench @ knee height, no rest b/t legs
B2. db back ext's @ 2022; 8-10 x 3; rest 1 min
C. FLR on rings - accumulate 4 min
p1/p2
p1 vs p2
3 rounds for time:
25 KBS tough
25 burpees
f - post loads/reps/notes
b - post loads
w - post loads and cals/reps
s - post loads and notes
p - post times
nov 15, 2012
37 comments
11/15/2012
see y'all in Texas!
function
50,40,30,20,10 rep rounds for time:
Double Unders
AbMat Anchored Sit Ups
Squats
being
as many reps and rounds in 5 minutes:
30 squat clean and jerk - 155#/105#
30 bar facing burpees
will
part 1:
as many reps and rounds in 5 minutes:
30 squat clean and jerk - 155#/105#
30 bar facing burpees
rest 6+ hours
part 2:
as many reps and rounds in 5 minutes:
50 KBS - 2pd
20 rope ascent - 20'
she
EMOM:
odd - 7 ring dips
even - 3 power clean - drop from top - moderate
(16 minutes)
REST 3 min
Run 500 m @ 95%
REST 5 min
as many rounds in 12 minutes:
10 box jumps - 24" - step down
10 toes to bar
10 double unders
p1/p2
p1 vs p2
60 reps for time:
Clean and Jerk - 135#/95#
f - post time
b - post reps and rounds
w - post reps and rounds and reps and rounds
s - post notes, time and rounds
p - post time
nov 14, 2012
24 comments
11/14/2012
Chloe demonstrating the simple maneuver of......running into a jump!
function
A1. RDL @ 4020; 6-9 x 4; rest 30 sec
A2. push ups @ 1111; amrap (-1) x 4; rest 2 min
+
AirDyne sprints:
20 sec @ 100% effort
Rest 2 min walking x 6
being
for time and reps:
Run 400 m @ 97%
rest 2 min
AMRAP in 8 minutes:
man makers - 30#/h
(from standing, db's to ground, push up on db handles, 1 arm row alt'ing in plank position - elbow REALLY high on each side, kick legs in, DL the DB's into a squat clean thruster = 1 rep)
will
part 1:
In 60 min complete in any order for skill work:
30 TGU - tough - 15/arm
200 Double Unders light rope
5 sets of Row sprints at 20 sec each
15 MU's - strict one at a time
Run 800 m
rest 6+ hours
part 2:
AD intervals:
30 sec @ 90% effort
30 sec @ 50% effort
(30 sets - record avg watts per set)
she
p1/p2
Row 300 m @ 95%
rest 6 min
Row 300 m @ 95%
rest 5 min
Row 300 m @ 95%
rest 4 min
Row 300 m @95%
rest 3 min
Row 300 m @ 95%
rest 2 min
Row 300 m @ 95%
rest 1 min
Row 300 m @ 95%
(goal is to ensure high output each set, not max but just below for this distance - key learning is where everyone sits on the recovery piece, this will allow a better Rx forward from here on these cyclical power workouts)
f - post loads, reps and notes
b - post time and reps
w - post notes and watts
s - post times/set
p - post times/set
nov 13, 2012
35 comments
11/13/2012
monday
(solid piece for all of us on why struggle is imperative to growth!)
(solid piece on 3 impt things in for learning - 1. freeze, 2. use video, 3. pause before attempt - we give Coyle's book out now to every athlete camp attendee, there are so many basics on learning from talented people that we need to take advantage of it)
function
3 sets:
Back Squat 5 tough reps
rest 10 sec
AMRAP strict chin ups - vary grip per set
rest 3 min
+
3 sets:
Front Squat 3 tough reps
rest 10 sec
10 tough 1 arm db row/arm
rest 3 min after 2 arms
being
A. Power Clean - 2-3 x 5; rest 3 min
B. Clean Pulls - 2-3 x 5; rest 3 min
C. Clean - 2-3 x 5; rest 3 min
will
A. power snatch off blocks - mid thigh - build to a max
B1. Power Clean - 2-3 x 6; rest 20 sec
B2. Power Clean x 1/Split Jerk x 3; rest 3 min (use split jerk as loading parameter for B1/B2) - 6 sets
C. 1-5 strict chin up ladders unbroken for time - b/t every full ladder perform 10 ring dips x 4 ladders - finish with 10 ring dips
she
A. clean grip DL x 1/power clean x 1/clean x 1; rest 60 sec x 6 - 80% effort - work on tech
B1. KBS tough x 15; rest 30 sec
B2. amrap ring push ups; rest 30 sec x 5
C. SandBag Walking Lunges x 20; rest 1 min x 3
D. AD 4 min for max cals
p1/p2
p1 - goblet squat x 6 tough
p2 - rest while partner goes
(no rest b/t sets x 5 sets)
+
p1 - HSPU x 10/set
p2 - rest while partner goes
(no rest b/t sets - fraction as needed - 4 sets)
+
p1 vs p2
AMRAP DU's in 1 min
REST 4 min
p1 vs p2
AMRAP DU's in 2 min
REST 3 min
p1 vs p2
AMRAP DU's in 3 min
f - post loads and reps
b - post loads
w - post loads and time for ladders
s - post loads, reps and cals
p - post loads and reps
nov 12, 2012
3 comments
11/12/2012
1. Marcus and Dan
For time:
75 KBS 2 pood
100 double unders
50 KBS 2 pood
75 double unders
25 KBS 2 pood
50 double unders
75 KBS 2 pood
100 double unders
50 KBS 2 pood
75 double unders
25 KBS 2 pood
50 double unders
2. Shanna and Kate
21-15-9
Deadlift 205lbs
Box jumps 24"
Deadlift 205lbs
Box jumps 24"
3. MFO
5 min amrap:
5 thrusters 135#
5 muscle ups
5 thrusters 135#
5 muscle ups
nov 11, 2012
30 comments
11/11/2012
simply.awesome
2 min onward - He has no answer for "why do it", but a lady friend gives it exactly - "he wants to find out WHO he is" - money!
function
for time:
35 back extensions
50 DU's
Row 400 m
20 push ups
30 box jumps - step down
Run 400 m
20 toes to bar
50 DU's
being
3 rounds for time:
30 KBS - 2pd
30 Cals AD
will
8,6,4,2 rep rounds for time:
Power Clean - 90% 1RM
HSPU on paralettes
(rest 15 min)
for time:
20 thrusters - 95#
Row 400 m
(rest 15 min)
as many rounds in 15 minutes:
1 MU
1 box jump - 36"
2 MU
2 box jumps - 36"
3 MU
3 BJ...
she
5 rounds for time:
10 chin ups
10 push press - 65#
20 squats
20 DU's
p1/p2
p1 vs p2
for time:
5 squat snatch
20 double unders
4 squat snatch
20 double unders
3 squat snatch
20 double unders
2 squat snatch
20 double unders
1 squat snatch
20 double unders
(use 80% 1RM)
f - post time
b - post time
w - post times and reps/rounds
s - post time
p - post times
nov 10, 2012
30 comments
11/10/2012
function
A. standing press @ 12X2; 4-5 x 4; rest 2 min
B. bent over barbell row @ 20X0; 8-12 x 3; rest 1 min
C. KB front rack walking lunges - 20 steps; rest 1 min x 3 -1 KB
being
A1. amrap bench press @ 20X0 - 80% BWT; rest 3 min
A2. amrap back squat @ 20X0 - 85% BWT; rest 3 min
A3. amrap chin ups @ 20X0 - strict unweighted; rest 3 min
(5 sets)
will
part 1:
A1. snatch pulls - 3,3,3,3,3; rest 20 sec - 110% snatch 1RM
A2. power snatch - 1,1,1,1,1; rest 4 min
B. standing press @ 12X2; 2-3 x 8; rest 2 min
C. KBS - heavy x 21; rest 1 min x 4
rest 6+ hours
part 2:
4 sets:
Run 400 m @ hard effort
(rest 6 min b/t sets)
she
A1. clean grip DL @ 22X1; 4-5 x 5; rest 2 min
A2. weighted dips @ 21X1; 2-3 x 5; rest 2 min
B1. db russian step up @ 1110; 15/leg x 3; rest 1 min - bench @ knee height, no rest b/t legs
B2. db back ext's @ 2022; 8-12 x 3; rest 1 min
C. FLR on rings - accumulate 5 min
p1/p2
p1 vs p2
500 m row - rest 2 min x 10
Row 500 m @ 5% off best 2K row TT 500 m pace
(i.e. if your best 2K row is 7:00, your pace is 1:45/500m as best; and therfore pace for this workout is 1:40 for each 500m)
f - post loads
b - post total reps as score
w - post loads and times
s - post loads and time
p - post times
