Wed, Nov 24th, 2009

day 6

A1. mixed grip chin ups @ 31X0; 4-6 x 4; rest 90 sec
pull to supinated hand

A2. 1 1/4 back squat @ 4010; 6-8 x 4; rest 90 sec
full depth, come up to parallel, back to full depth, then up

B1. lean away supinated chin ups unweighted @ 4111; amrap x 3; rest 75 sec
pull straight up, lean away as far as you can on lowering

B2. db forward lunges @ 10X0; 8/leg x 3; rest 75 sec
drive through heel on return

C1. powell raises @ 3010; 8-10/arm x 3; rest 60 sec

C2. anchored sit ups; 35 reps x 3; rest 60 sec

post weights, reps and notes to comments
ensure loads are 2-3% more than day 2 of this cycle

post wod fuel male:

above 12% - 40g prot/10g carb

8-12% - 40g prot/25g carb

below 8% - 40g prot/40g carb

post wod fuel - female:

above 16% - 30g prot/10g carb

12-14% - 30g prot/20g carb

below 12% - 30g prot/30g carb

eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

Tues, Nov 24, 2009

day 5

A1. bench press @ 50X1; 6-8 x 4; rest 90 sec

A2. snatch grip dead lift with straps @ 41X1; 5-7 x 4; rest 90 sec

B1. dips @ 4010; 6-8 x 3; rest 75 sec

B2. GHD Raises @ 2020; 10-15 x 3; rest 75 sec

C1. db ext rot @ 3010; 8-10/arm x 3; rest 60 sec

C2. toes to bar; 18 reps x 3; rest 60 sec

post weights and notes to comments
ensure total loads for day is 2-3 percent or higher more than day 1 of cycle

post wod fuel male:

above 12% - 40g prot/10g carb

8-12% - 40g prot/25g carb

below 8% - 40g prot/40g carb

post wod fuel - female:

above 16% - 30g prot/10g carb

12-14% - 30g prot/20g carb

below 12% - 30g prot/30g carb

eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

Monday, November 23rd, 2009

It is imperative that if you are doing the Big Dawg program that you post!
If I can set up this blog with my technological expertise??? then you can post your scores and notes.
It helps me, the others and the community grow.
The data is what is important!

Sun, Nov 22, 2009

day 4 Training:

Sprint Row 30 sec @ 100% effort

Rest 2:30

repeat 7 times

post total meters rowed to comments

(i.e. 1400 m)

Sat, Nov 21, 2009

day 3 Training:

A. Power Clean/Push Press/Push Jerk/Split Jerk - 1.1.1.1 x 5; rest 180 sec

B1. KBS heavy x 15 reps x 3; rest 90 sec

B2. HSPU close grip @ 21X1; amrap x 3; rest 90 sec

C1. GHD Raises @ 2020; 12 x 3; rest 60 sec

C2. Toes to Bar - 15 reps x 3; rest 60 sec

post loads and notes to comments

post wod fuel male:

above 12% - 40g prot/10g carb

8-12% - 40g prot/25g carb

below 8% - 40g prot/40g carb

post wod fuel - female:

above 16% - 30g prot/10g carb

12-14% - 30g prot/20g carb

below 12% - 30g prot/30g carb

eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

Thurs, Nov 19th, 2009

Katrina Burton comes out on top again for Big Dawg Championships # 2...well done Katrina; and congrats to outstanding female performances this weekend!!!!
Kat - contact Trev @ optclientsupport@gmail.com for your mailing address for the prize.

day 2

A1. mixed grip chin ups @ 31X0; 4-6 x 4; rest 90 sec
pull to supinated hand

A2. 1 1/4 back squat @ 4010; 6-8 x 4; rest 90 sec
full depth, come up to parallel, back to full depth, then up

B1. lean away supinated chin ups unweighted @ 4111; amrap x 3; rest 75 sec
pull straight up, lean away as far as you can on lowering

B2. db forward lunges @ 10X0; 8/leg x 3; rest 75 sec
drive through heel on return

C1. powell raises @ 3010; 8-10/arm x 3; rest 60 sec

C2. anchored sit ups; 35 reps x 3; rest 60 sec

post weights and notes to comments; Friday Nov 20th off

post wod fuel male:

above 12% - 40g prot/10g carb

8-12% - 40g prot/25g carb

below 8% - 40g prot/40g carb

post wod fuel - female:

above 16% - 30g prot/10g carb

12-14% - 30g prot/20g carb

below 12% - 30g prot/30g carb

eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

male results and the beginning of a wonderful relationship

http://www.youtube.com/watch?v=9k-h5gNF5zA - thanks Blair and CF Hellerup

Next Comp - Jan 23rd/24th; 2 phases in training till then - phase 1 - Nov 18-Dec 24 (break over X-mas), then phase 2 - Dec 30 - Jan 22

women results to come...stay tuned...Joey and Unit; surprises will come via mail; send Trevor your mailing address to optclientsupport@gmail.com

phase 1 (2 on/1 off x 12) - there will be doubles/triples towards the end of the cycle

day 1

A1. bench press @ 50X1; 6-8 x 4; rest 90 sec

A2. snatch grip dead lift with straps @ 41X1; 5-7 x 4; rest 90 sec

B1. dips @ 4010; 6-8 x 3; rest 75 sec

B2. GHD Raises @ 2020; 10-15 x 3; rest 75 sec

C1. db ext rot @ 3010; 8-10/arm x 3; rest 60 sec

C2. toes to bar; 12 reps x 3; rest 60 sec

post weights and notes to comments

post wod fuel male:

above 12% - 40g prot/10g carb

8-12% - 40g prot/25g carb

below 8% - 40g prot/40g carb

post wod fuel - female:

above 16% - 30g prot/10g carb

12-14% - 30g prot/20g carb

below 12% - 30g prot/30g carb

eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

Mens Results - Big Dawg Championships # 2

1st place - tie!
Unit (2nd, 3rd, 3rd, 1st) and Joey Warren (1st, 8th, 1st, 2nd)
3rd place - Rory (13th, 1st, 4th, 5th)

As much as folks do not like ties, this time I think both deserve the honors, well done boys.

pdf attachment with all scores along with women scores coming!

Training begins again tomorrow - Nov 18th - get prepped.

"I can see everything from up here"

Awesome videos, great efforts, the intensity was there, that is what matters at this time of year.

Great to see some new faces...and finally SEE some faces that have been out there.

Of course there is only me on this side and I have to watch, tally and record; I will get this done ASAP...my highlights were the videos, inspirational, you have all taught me again.

From Joel B's little girl to late night in Surrey to the Anvil savages in the dark to Joey Warrens "competitor" shirt (memories...mmm) to Soneff's world shattering banging weights to Wes Hendricks burpee pull up outdoor wod (that was beautiful!) to Martin oversea to Dunkin and his knee wraps in Oregon to the OG's Josh, bso, PTS and Maier...it was simply delightful! thank you!

I have not completed tallying, will do so by tomorrow for results of weekend (which will include everyone) then I will have more results based on the overall championships in the following days which will of course not include everyone unless you participated in the 1st one.

Again, congrats to everyone who participated. As was mentioned by my homies; it is IMPERATIVE that you tie in the intensity and combine it with correct ROM; learn from this.

#2 - post scores and videos here

Workout 1:
For power ratio:
Row 800 m
rest 5 min
Workout 2:
7 sets (95#/60#) for time;
Power Snatch x 1
Snatch Balance x 1
OHS x 1
Hang Squat Snatch x 1
rest 5 min
Workout 3:
As many rounds (total reps) in 3 minutes;
3 chest to bar chin ups unbroken
3 push up burpees
rest 240 min
Workout 4:
For time;
50 walking lunges
20 clean and jerk - 135#/95#
30 ring dips
25 wall balls - 20#/14# to 10ft
30 GHD Sit Ups
30 KBS - 1.5pd/1pd
75 double unders

Prepare

Set your goals based not on what you know you can do.
Set your goals based on what you're most passionate about.

There are capabilities you have that you don't yet know you have.
Meaningful challenges will awaken those capabilities and get them working for you.

OPT Big Dawgs Championship Series # 2 - Nov 14th, 2009

Workout 1:
For power ratio:
Row 800 m
rest 5 min
Workout 2:
7 sets (95#/60#) for time;
Power Snatch x 1
Snatch Balance x 1
OHS x 1
Hang Squat Snatch x 1
rest 5 min
Workout 3:
As many rounds (total reps) in 3 minutes;
3 chest to bar chin ups unbroken
3 push up burpees
rest 240 min
Workout 4:
For time;
50 walking lunges
20 clean and jerk - 135#/95#
30 ring dips
25 wall balls - 20#/14# to 10ft
30 GHD Sit Ups
30 KBS - 1.5pd/1pd
75 double unders

Workout 1:
row 800m; take your avg watts for the 800m divided by your bodyweight in lbs = your score (to the first decimal place) (i.e. 360 avg watts/180 lbs = 2.0); you have exactly 5 min total rest after row until workout # 2 begins
Workout 2:
once you power snatch the 1st rep, the bar cannot rest on ground until the hang squat snatch is complete; there are 7 sets with 4 reps/set; bar must drop to upper back after power snatch then with hips completely straight you drop to full squat under bar; the hips must then straighten with bar overhead before you perform your OHS; then hips must come to full extension with bar overhead at top before you drop bar to thigh for hang squat snatch; again hips must then come to full extension with arms straight overhead at top before dropping weight to ground; time taken for 7 sets is your score; you have exactly 5 min rest after last hang squat snatch is complete before workout # 3 begins
Workout 3:
burpees - chest to deck and jump to touch object with one hand at 7' for females/8' for males at top of burpees; total reps for 3 minutes is score; you have EXACTLY on the clock 4 hours (240 min) after last rep is complete before you begin workout # 4
Workout 4:
knee grazes ground and full ext of hips at top for lunges; anyway to lockout overhead is good for clean and jerk, there has to be 2 movements (you cannot snatch it); biceps to rings and arms START and FINISH at full extension for dips; sit to ball for wall balls; 2 hands overhead for sit ups to touch ground or object when body with arms outstretched overhead; ear must be visible from side with arms overhead for swings; time taken is score

post questions and notes on this post
there will be another post on Saturday for scoring in which each athlete will post results like this:

W1: 2.2
W2: 5:55
W3: 73 reps
W4: 14:02

day 44/45

Training:
Squat Clean - build to a weight that feels fast for 1; no struggle out of bottom
+
Chin Ups - 3 sets of 10 unbroken - high speed
+
3 rds:
20 double unders
Row 20 sec
rest 1 min

workouts released later Thursday for Nov 14th
all in local area are welcome to OPT to participate

day 42/45

equipment for weekend workouts being delivered to north west Calgary...Bearspaw

Training:

Dead Lift - 55% 1RM; 6 sets of 2; rest 45 sec
(speed on concentric)
+
Wall Balls - 20/14# to 10 ft - 15 reps; 30 sec rest x 3
+
Muscle Up practice (3-5 min)
+
Toes to Bar - 2 sets of 10

post loads and notes to comments
workouts released on Thursday, Nov 12th, 2009

Day 41/45

Training:
Power Snatch - 3 x 3; rest 240 sec
rest 5 min
3 rounds for time;
35 double unders
12 burpees
rest 5 min
20 back extensions x 3; rest 60 sec

post loads and times and notes to comments
OPT Big Dawg Championship #2 - Nov 14th/2009
4 workouts - one day

Day 40/45

Training:

part 1:
A. High Bar Back Squat @ 30X0; 2-3 x 3; rest 240 sec
B. Chin Ups - 20 unbroken x 3; rest 240 sec
C. Push Press @ 11X2; 2-3 x 3; rest 240 sec
D. GHD Sit ups @ 2020; 20 x 3; rest 90 sec

rest 4+ hours

part 2:
Row Sprint 30 sec @ 100% effort
Rest 2:30
Repeat 5 times

post loads and notes for part 1 and power ratio for part 2 to comments
(ratio = total avg of all five 30 sec intervals divided by your bodyweight in lbs)

day 38/45

Training:
Run 1 mile
(Athlete must increase speed and intensity per 400 m so that last 400 m is the same speed as your 90 percent 400 m)I.E. 60,70,80,90 percent
Rest 3 min
As many sets in 4 min:
30 unbroken double unders
(Athlete MUST stop at each 30)
Rest 3 min
Run 1 mile
(Reverse order of 1st mile...400's in 90,80,70,60 percent efforts)
Rest 3 min
Attempt in 6 x 30 second intervals;
20 double unders within each 30 second interval on a repeat 30 second interval timer
Rest 3 min
Run 1 mile as cool down, focus on form..keep effort below 80 percent

Post double under scores and notes of running to comments
Compare to http://optimumperformancetraining.blogspot.com/2009/08/m-phase-2.html

day 37/45

Training:

#1
A1. Front Squat - 1,1,1,1,1; rest 240 sec
A2. AMRAP Chin Ups - 5 sets; rest 240 sec

rest 8+ hours

#2
5 rounds for time;
12 KBS - 1.5pd/1pd
12 knees to elbows
21 double unders

post loads for part 1 and time for part 2 to comments

day 36/45

Training:
A1. Power Clean @ 11X0; 2-3 x 3; rest 180 sec
A2. Bench Press @20X0; 2-3 x 3; rest 180 sec
B1. KBS - 2pd/1.5pd amrap in 30 sec x 3; rest 90 sec
B2. HSPU @ 2020; amrap in 30 sec x 3; rest 90 sec
C. DB External Rotation @ 3010; 6-8/arm x 2; rest 45 sec b/t arms

post loads, reps and notes to comments
double tomorrow

day 35/45

You cannot move forward from some idealized point in the future that has not yet arrived.
If you are to move forward, you must do it from where you are now.
Though it may not be perfect, it is plenty to get you going.
Wishing for more, or feeling resentment because you don't have more, will only waste your precious time.
Although there is no guarantee that your actions will be effective, one thing that is certain is that nothing will happen if you take no action at all.