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 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
nov 9, 2012
14 comments
11/09/2012
when someone wants it, you can watch the video and see it; the set up energy, the speed, the positive disgust in face - "i could have done that over and over - why just now"...or..."finally, gawd!"
just a shot for those who might not be warm right now. just know it is warm and sunny in November somewhere; hope some of you can come to visit throughout the winter sometime; having one of the OBD's Nate around this week and training here alongside a vet that has been in the game for a long while with the BD's Robin Lyons makes me realize that you can live anywhere and be a Big Dawg - but your home is right here in Scottsdale, and always will be where ever I lay my head.
nov 8, 2012
35 comments
11/08/2012
The sky is not my limit...I am.
T. F. Hodge
T. F. Hodge
Chris Burke - being - 1K row PR
function
as many reps in 10 minutes:
Burpees
(on the top of every minute; starting at 0 sec, perform 6 toes to bar)
being
as many rounds in 30 minutes:
Run 400 m
15 L pull ups
15 HSPU
will
A. squat clean - 2,2,2,2; rest 3 min
B. RDL @ 3111; 5-7 x 4; rest 3 min
C. EMOM - paralette HSPU x 5 - 8 minutes
D. 20 back ext's; rest 1 min x 3
she
15 min @ 90% aer:
row 150 m
5 push ups
5 KBS - 1pd
5 push ups
5 box jumps - step down - 20"
(rest walk 5 min)
15 min @ 90% aer:
35 DU's
5 toes to bar
5 ring push ups
5 toes to bar
10 squats
(rest walk 5 min)
15 min @ 90% aer:
AD 20 cals
5 burpees
10 lunges
5 burpees
10 back extensions
p1/p2
1 bell:
P1 - 10 KB Snatch R
P2 - 10 KB Snatch R
P1 - 10 KB Snatch L
P2 - 10 KB Snatch L
x 5 (50/arm - work on tech and breathing, not load)
REST 3 min
2 bells:
farmers walk 800 m for time team effort sharing - 2 heavy KB/hand
REST 5 min
500 double unders for time - team score
(if fractions occur, other P goes, i.e. if P1 does 80 in a row, then P2 has to go, and if P2 only does 4 in a row, P1 MUST go again right away)
f - post burpee reps
b - post reps and rounds
w - post loads and notes
s - post rounds and notes
p - post loads, time and reps
nov 7, 2012
37 comments
11/07/2012
last 30 sec worth watching.."wait for it, wait for it......"
function
A. mixed grip weighted chin up @ 21X0; 2-3 x 4; rest 2 min - switch grip per set
B. 20 wall balls; rest 1 min x 3
C. 20 lunges unweighted; rest 30 sec x 5
being
as many rounds in 10 min:
95#/65# power clean x 15
30 DU's
will
part 1:
AD 30 min @ easy pace
rest 6+ hours
part 2:
row 5 min @ Z1
+
row 30 sec @ 90% aer
row 30 sec @ 50% aer
x 30
+
5 min row @ Z1 cool down
she
5 sets:
AMRAP push ups
rest 0 sec
Row 400 m @ 95%
rest 3 min "active" b/t sets
+
5 sets:
KBS 6 tough reps
rest 0 sec
Run 200 m @ 95%
rest 3 min "active" b/t sets
p1/p2
p1 vs p2
a. power clean - build to a 1RM
rest 2 min
b. amrap power clean with 90% of 1RM from part a - in 8 minutes
f - post loads and notes
b - post reps and rounds
w - post notes and avg pace for 90% efforts
s - post reps, times and notes
p - post loads and reps
nov 6, 2012
35 comments
11/06/2012
travis mayer - BAM - 3:52 - 30 reps - 225# clean; Nathan milestone - 505#; Emma Keenan - this one's for all the split squat lovin' back squat haters - 200# PR
function
5 sets:
10 KBS Russian
10 push ups "tight form"
AMRAP DU's in 90 sec
rest 1 min b/t sets
+
FLR on floor - accumulate 5 min
being
Row Intervals:
Row 5 min @ Z1 warm up
+
Row 1 min @ 95% effort
(rest walk 5 min b/t sets) x 5
+
Walk 10 min @ Z1 cool down
will
A. OHS @ 3211; 4-5 x 4; rest 3 min
B1. Push Press @ 12X2; 5,3,2,5,3,2; rest 3 min
B2. 15 CTB chin ups x 6; rest 3 min
C. DB Walking Lunges - 10 reps total; rest 90 sec x 3
she
A. squat clean - 15 min tech work
B1. push press @ 12X2; 3-4 x 5; rest 90 sec
B2. mixed grip chin ups weighted @ 22X0; 2-3 x 5; rest 90 sec
+
5 sets:
12 ring dips
24 walking lunges
36 DU's
rest 1 min
p1/p2
p1 - amrap wall balls
p2 - rest
(4 sets, ball cannot touch ground - add total reps for group for 4 sets each)
+
p1 - amrap strict chin ups
p2 - rest
(5 sets, cannot rest when other partner finishes - add total reps for 5 sets each)
+
p1 - amrap push ups
p2 - rest
(6 sets, cannot rest when other partner finishes - add total reps for 6 sets each)
f - post time and reps
b - post meters and RPE per set
w - post loads and notes
s - post loads and notes
p - post total reps/set
sun, nov 4, 2012
32 comments
11/04/2012
JHo - sub 8 Christine; JZ - 245 Snatch "persistence" and Matt Clark - 350 PB
function (testing)
Row 2K time trial
being
A. Take 12 min to build to a max thruster from the floor
B. Power Snatch from hang - EMOM x 3; 10 minutes
C. 50 HSPU for time - slight deficit - no kip
will (de-load)
Spend 60 min working on:
- HS walk
- ring HSPU
- front lever
- pistols
- DU's
she
for times/reps:
Row 750 m
(rest 2 min)
1 min amrap push press - 80#
1 min amrap burpees
1 min amrap DU's
(rest 2 min)
Row 750 m
(rest 2 min)
1 min amrap KBS - 1pd
1 min amrap BJ's - 14"
1 min amrap DU's
(rest 2 min)
Row 750 m
p1/p2
p1 - work, p2 - rest; switch per set - 2 sets each
3 min amrap:
3 KBS - 2/1.5 pd
3 burpees
x 2 - no rest b/t transitions
+
p1 - work, p2 - rest; switch per set - 2 sets each
5 min amrap:
row 250 m
10 push ups
+
p1 + p2
team ladders Toes to Bar
1-5 unbroken sets x 5 sets each
alternate per rep
f - post time
b - post loads and time
w - post notes
s - post times and reps
p - post rounds and notes
nov 3, 2012
31 comments
11/03/2012
Hannah and I went GeoCaching the other day - had the greatest time - we searched for 10 min for find # 1 then 25 min WITHIN 5 feet for this little cannister - the search is what it is all about is what i was thinking the whole time!
How often do you go "searching" ?
As the search is energy created outwards to "look for" - maybe you have it within and the search is all for not most times?
function (testing)
A. standing press - build to a 1RM
B. weighted chin up - build to a 1RM
C. knees to elbows - max strict reps in one set - no kip allowed
being
A. Snatch - take 10 min to build to a max
B. Jerk off blocks - 2 every 30 sec for 8 minutes - 80% effort - work on feet position
C. 1-12 unbroken CTB chin up ladder for time
will (de-load)
Row 30 sec @ 90%
Row 30 sec @ 50%
x 20
(3-5 min AD warm up and 3-5 min AD cool down)
she
A1. clean grip DL @ 11X1; 50% 1RM; 3 reps x 12 sets; rest 45 sec
A2. dips on bar - amrap (-1) x 12 sets; rest 45 sec
B. mixed grip chin ups @ 21X0; 2-3 x 3; rest 90 sec
C. ring push ups - EMOM x 5-10 - 10 minutes
D. amrap AD cals in 3 min
p1/p2
p1 vs p2
300 FY
(face each other if possible)
f - post loads and reps
b - post loads and time
w - post notes
s - post loads, reps and cals
p - post cals
