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 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

march 24, 2013

10 comments

03/24/2013     

 
 
"A few years ago Jornet ran the 165-mile Tahoe Rim Trail and stopped just twice to sleep on the ground for a total of about 90 minutes. In the middle of the night he took a wrong turn, which added perhaps six miles to his run. He still finished in 38 hours 32 minutes, beating the record of Tim Twietmeyer, a legend in the world of ultrarunning, by more than seven hours. When he reached the finish line, he looked as if he’d just won the local turkey trot."
 
"...To really know a deep love, you have to give yourself completely to another (describing his love for the mountain that killed his friend), which means making yourself vulnerable. As he wrote on his blog after Brosse’s death, “The mountain takes many things away from us, but it also gives us everything we need to breathe.”
 
 
REST DAY

march 23, 2013

28 comments

03/23/2013     

 

Tommy Baker 2K row TT 6:57
 
function/being/she
 
Open workout
 
 
will
 
AM
A. Back squat; build to a tough triple in few sets
+
Open workout
 
PM
Row 7500m for time

march 22, 2013

25 comments

03/22/2013     

Meet Exclusive Coaching Client and CCP Coach Paul Beckwith
 
 
1. How did you hear about OPT?
I first found OPT 2-1/2 years ago. I am always looking for Ideas and knowledge to provide a service beyond any other facility. After some time of looking through the site I really found the vision of what James is doing, I was Hooked! I immediately signed up for the assessment and program design course that say.  While I was out in AZ, I harassed James to the point of him finally saying that he would take me on as a project. Never looked back and a project for life.
 
2. Give us a little background about yourself. 
I have always been involved in sports from the age of thirteen. Having two older siblings that were very athletic I felt it was my destiny to pursue sports as well. Though my parents would not agree because i was not the "TYPE," ha ha boy did I fool them. All four years in high school I played football, wrestled, track and field and also in Florida we had weightlifting as a sport. After High school I was awarded a Football Scholarship to the University Of South Carolina where I started all four years. I had aspirations of playing in the NFL but my Journey took a different path. I returned to become a graduate assistant S&C coach and then full-time Coach.  SInce then I got married had three awesome kids 9-7-3 year olds. Now pursuing my dream of having a facility that can provide a unreachable service. 
 
 
3.  What's one thing most people don’t know about you? 
Something that no one knows about me is that I'm an Eagle Scout and a member of the Order of Arrow.
 
4. What music can we find currently playing in the background of your videos?
What ever Spotify and Pandora are playing  ( Rage against the Machine, Skrillex, and Rap)
 
5. What current things are you working toward when it comes to your health, training, career or personal life? 
Im currently working on my new facility, (Health) being conscience of routine on training!!, Career - finding a team of like minded individuals that have a passion for others and helping them achieve their goals. Personal Life - Finding balance with faith, family and work - in that order!
 
6. Tell us about your most memorable workout from OPT along with your greatest accomplishment thus far.
My most Memorable time was when i was in AZ with some guys that are great athletes and them pushing me during some painful tests, you know like 250 row, 15 kbs (2 pood), 25 Burpees, 15KBS, 250 Row @ 100% x 3 !!!!! Oh and Max trying to stick me as I'm flailing like a stuck boar! 
My Best moment was at regionals in 2012, when I almost finished the snatch ladder.
 
7. What would you tell someone who is interested in exclusive coaching with OPT?
My theory is everyone needs a coach, whether for training, nutrition, and or lifestyle. My Coach "James", has done more for me than he knows both in the weight room and out of the weight room, along with advice in business.  
 
 
Function/Being/She
 
A. Power snatch from blocks (below knee); build to a tough single fast
B. KBS; 15 unbroken x3; rest 1 min (light/high speed)
+
Wall ball/Double under/Muscle up skill/mobility work
 
 
Will
 
A. Hang power clean; build to a max
B. 20 hang power snatch for time 145#
+
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x20
 

 

Tags: Client Profile, Carolina Crossfit, Paul Beckwith

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