Thurs. Mar 25th, 2010

Big Dawg Mantra
I know you...
I know you're bigger, faster and stronger than me.
I know your Fran time is lower, your 5k is quicker and your deadlift is heavier.
I know you have 1,000 views on YouTube.
I know you're a "WOD" warrior.

I know you, but you don't know me.

You don't know what's in my head, what's in my heart, what's in my soul.
You don't know that pain is my ally.
You don't know that sweat and blood are my training partners.
You don't know that I'm unbreakable.

I know you train in your temperature controlled gym with the tough sounding name while I'm training in garage exposed to the elements. In the heat and in the cold, in the humidity, rain and snow, I'm forging mental toughness. I'm tempering my resolve. I'm fueling my passion. I'm getting ready for the day that we meet.

I know your 1,000 YouTube views won't mean shit in front of 1,000 spectators. I know when the heat goes up I go big and you go home.

I know you don't know me...but you will. - Dave X

A. OHS @ 30X1; 1,1,1; rest 5 min
B. Thruster skill work - 5 min work on breathing and speed
C. Run 200 m @ 95 percent: rest 5 min x 3

Post loads and notes to comments

"Full effort is full victory"


Heavy Evy said...

Haha, On the way to the gym tonight my training partner told me I should work on this weekends wods, and I said no I'm sticking to what coach tells us to do! Glad I listened! Though I couldn't resist getting a bit heavy with OHS in my warmup tonight!

Dave X said...

Kept it very light today.

A. 145-155-165 (I had a lot left in the tank here. Played with 95# for a couple sets to practice in the sectionals.)
B. Worked up to 135
C. Subbed Rowing.

Well, here's the last session before we leave tomorrow. I took a minute to refelect on the work I've done in the gym and the changes I've gone through both physically and mentally since I personally discovered CrossFit in September 2007, and subsequently OPT's programming last January 2009.

Its been a great couple of years and I look forward to the fun to be had this weekend and the opportunity to compete against some great athletes and cheer on good friends.

Good luck to everyone who is competing this weekend and I can't wait to see the results Monday!

Geoff Aucoin said...

Worked up to 185 and stopped, can't drop the weights (at firehall)and I caught 185 on my shoulders funny. Thrusters got better as the 5 minutes wore on and runs felt good and loose.

Well it's do or die time. Four challenging WODs are waiting in Edmonton and I'm eager to smash them in the mouth. LET'S GO!!

PTS said...

Love the mantra Dave X.

A. 135, 145. Then worked with multiple reps at 95.

spent the rest of time fine tuning things for our specific wods this weekend.

more double under practice, practiced burpee box jumps. ready for the weekend.

jemntref said...

Word to the mantra. Describes me to a "T".

Mike@CFCochrane said...

A. 155/175/195
B. gonna have to pace myself I'm thinking... practiced clean right to thruster as I know this is something that I forget about in the heat of the moment.
C. felt good, trying out with my airwalks on as I'm thinking I'd prefer them over my runners for the Oly/Run WODs. Found it way easier to land flat footed as opposed to my reg. heel strike.

Excited and nervous. Lots of top notch athletes gonna be out there this weekend, thanks largely in part to OPT.

Here we go...

"Run in such a way as to get the prize."

rwcorson said...

A. 152,162,176f
B. done
C. done running felt better today

Martin Altemark said...

A. 80kg, 85kg (PR), 90kg (PR)
B. Choosed to do 3 sets of 10 thrusters: 10x50kg, 10x60kg, 8x70kg (f)
C. no time. Hectic life.

PRs everyday. Good times!

Justin A said...

Like that mantra.

Garage Crossfitter said...

A- 135 155 165 easy

B- 5 front squats with 155lbs then 20 DU, rest 30 sec x 3 all rounds were :28

C- Row 300m then 10 burpee box jumps rest 5 min x2


Dave X said...

Wow. Seeing what I wrote up here fires me up even more!

Thad said...

A. 1/155, 1/165, 1/175 all felt good
B. felt good
C.Had to sub rowing

Michael McCabe said...

good luck to all the big dawgs going into battle this weekend! you are ready physically, but especially mentally.

last weekend i went to the ontario sectionals with "full effort" as my only goal, and it really was full victory. i bombed the 2nd wod and it woulda been easy to quit then but i kept givin'er and ended up earning a spot in calgary in may. i credit this programming and community... not to mention just trying to keep up with chad hall in the final wod.

good luck everyone, and have fun!

Brandon said...

A. 175/195/215
B. Warmed up to a weight that I could be fast but have to focus on technique and breathing. Did sets of 3 @ 135 - focus on chest up and a fluid press.
C. Skipped - sprints have been making me really sore this week, so I did POSE drills.

Good luck to everyone...

Mizar said...

Good luck to everyone competing this weekend.

Understand your fears/worries/stresses... Once the cause of all these is found, then you become aware and hence are able to let go...

You are physically and mentally ready; it is now time to be.

Jules said...

I want to take a moment and say how amazing the programming from OPT and the coaching from Ben Kelly of Crossfit performance helped us at The New England sectionals this past weekend. All 12 of The CFP athletes competing put up great perfomances. The strength from months of smart training really paid off. Although there were no doubt some incredible athletes there we saw many lacking in strength when it came time to move some big weights...One of the lightest girls we had competing hit new PR's more than once. Half of our athletes are moving on the regionals. Great pictures and video of BK walking the walk..Thanks OPT!

YoungManRumble said...

Message to fellow BC "Big Dawg" Steve Howell...

Please come and find us this weekend at the BC sectionals. We will be the ones wearing the Crossfit Optimum Performance swag. You are not alone my friend.

Looking forward to meeting any other BC "big dawgs headed to Squamish this weekend.

I live in Vancouver, if you guys need anything please e-mail at



That mantra is awesome...

Calgary / Sask big dawgs rock it this weekend.

andrewromeo said...

Big thanks to everyone on this blog and OPT for the programming. Competed in NE sectional this past weekend. Gave it everything I had and felt like I put up a good performance for myself. Didn't make the top 30, but was happy with 45th.
My results for each event were- 73, 23, 35, 36...I clearly bombed the first event and was digging myself out of that hole all weekend.

Mike, good to meet you man. You put up a solid performance. BK, never got the chance to talk with you but you killed it brother. Bad ass keeping that clean on your shoulders after dropping to a knee...serious heart.

I felt really prepared for the weekend and doing two workouts in a day was no big deal. My body was ready and it was awesome to push my limits through each workout.

Taking the rest of this week off and then start training for the games next year. I've been CrossFitting for just over a year and will be at the regionals next year.

Thank you again, following this program has helped me so much.

dmarsh said...

GC and David X,
Looking forward to seeing you guys again and competing alongside you.

PTS and Wes,
Hope to have a chance to meet you guys.

"Luck is what happens when preparation meets opportunity." - Seneca

Melissa said...

Very proud to see my trainer and good mate BK on the Big Dawgs blog today. We all went bananas on the sidelines after the miraculous "Aussie Clean of Victory." :)

You'll never meet a person with a bigger heart or a competitor with a greater heart.

Paul Klein said...

A. 185, 195, 205 (lost tempo slightly on 205 it was closer to 20x1)

B. Used 95lbs
Breathing is a major problem when I try to go fast.

C. Row 250M instead of run
Average watts

Eric Montgomery said...

A. 76kg, 82F (lost at bottom), 80
B. 5 min cluster skillwork; 60kg x 4 every minute on the minute (skipped minute 3)
C. 2x200m @ 80% ~35s for each

Then power snatch work: 40kg x 7 every minute on the minute for 4 minutes; 20s, 20s, 20s, 18s

Yelvi said...

A. 205/215/225 (15lb pr)
B. Skipped because front rack still hurts hand.
C. Did these with a friend, so they were closer to 100% trying to catch him. They felt fast.

Heavy Evy said...

A. 163,173,183
B. Uhh now I'm worried about EVent 2 on Saturday, I think that was only the second time I've done thrusters!
C. Track was busy and I ran out of time so mised the runs.

Good luck everyone this weekend.

Steve Howell said...

young man

thanks for the shout I'll be looking for you guys saturday.

Nathan H. said...

Weightlifting @ 12pm:

warmup drills
built to snatch 100kg/1
built to 120kg/1 x 2
front squat 130kg/3 x 2
high box jumps/10
back extensions/15 x 3
3 handstands for max time

Track @ 6pm:


My legs got pretty pumped from these... felt totally swollen. The third one was pretty tough and my legs ached pretty badly afterwards. Awesome! I need to keep doing 200 and 400m sprints repeats.

david83 said...

Felt good again today. I was failing until I warm-ups properly.

Overhead Squat
205,210,215- fail barely
goal for this weekend

Tried different combinations of 15 or 20 reps then a rest. Both of these stragies have there plus and minus.
Run felt good.
I feel ready to go. Thanks alot coach. excited for this weekend. Lets get it done BOYSSS
Handle your BUSINESSS ahah

Aaron said...

A. 145,165,175
B. 75#-125#. Reps between 3-10 per set. Good practice
C. 38,36,36

Erik Luber said...

A. 50 kg (PR), 55(f), 52.5x3 (PR)
B. Sets of 5 and 3 @ 95 lbs
C. 400m in O-lifting shoes- 1:30

I don't know what happened but I felt just light-up today! OHS felt amazing, thought 52.5 would be my 1RM, but I could feel the juice so I went for the 3. Felt good to play with the thrusters and get a good feel for the weight. This is definitely not going to be a sprint for me. Decided to do a 400 in O-lifting shoes, didn't fell to bad, just a little heavy. Definitely going to wear these for WOD 4 in the sectionals, I need all the help I can get on the barbell movements...

Have really come to peace with having to scale this weekend. I am pumped and ready to eat bees!

Jonathan said...

OHS: 165,175,185,200(f)

thrusters: worked on keeping weight from shifting across bottom of foot

rowed my single scull this morning, 7k tech + 4x500m @ 80,85,90,90%.

Chad Hall said...

Good luck to everyone competing this weekend! Remember to refuel well and often. I feel that's where I lost some of my energy.

There's going to a lot of big dawgs moving onto regionals I can feel it!!!

Brent Maier said...

Good luck everyone! Full effort is full victory, don't forget that. We're eagerly waiting the results. I'm back on the train gang starting tomorrow morning!

Brian Maier said...

Go kill it this weekend Big Dawgs!!

Had rest day yesterday so makeup today.

A: 135 X 5 - 3 rounds
B: 135(10),115(10),95(10),75(10),55(10) - 50 reps total..tried to keep moving all 5 min...only rest was to remove plates.
C: 32s,30s,27s,25s

Christy said...


I'm not sure if I did B correctly, but I did 71 thrusters in 5 min. with #65.

exp. said...
This comment has been removed by the author.
exp. said...

A. 195#, 215#, 225#...should have started a bit heavier...had never gone this heavy before and it was a blast...this last one tested my balance, but not my strength as much as I expected...had a buddy confirm full depth for all 3 attempts...

B. sets of 9, 15, 21...worked on timing and speed

C. sprints felt strong