ROP & OPEN WOD 20/08/13

From the Blog

ROP & OPEN WOD 20/08/13

Congrats to everyone on today’s WOD! It was a killer. It was affectionately dubbed “The Highway to Hell!” Pretty descriptive right?

Bec Smith (1:51) and Kristy Brownrigg (1:56, 1:57) clocked the three fastest times as prescribed for the girls. Jarrod Burr (2:20, 2:39, 2:45, 2:38, 2:50) and Callan Newman (2:57) were the only guys to go sub 3 minutes. Well done all though! Special mention to Keesha for making the pillar! Booshka 🙂

A few people got a chance to break in the new rowers tonight. I personally smoked out a 1:24min 500m. Poppy cranked out some mean street art!

Poppy drawing a picture of a vomit on the rower

Poppy drawing a picture of a vomit on the rower

Poppy caught in the act!

Poppy caught in the act!

A note on our training:

People come through our doors and ask me the same thing. These are some of the things they say:

  • “I want to lose weight/aka fat”
  • “I want to gain weight/aka muscle mass”
  • “I want to get fit/aka increasing work capacity across a broad range of energy systems and physical tasks

The words are arranged differently, but they mean the same thing. You want to cause an adaptation inside your body. There are numerous ways to create this adaptation, we call these things the stimulus. We contend that it is possible to accomplish all three off the above adaptations by adhering to our training, nutrition and lifestyle program. Our program consists of three components:

  • Training
  • Nutrition
  • Lifestyle

Let me explain a little bit about each in brief. Use what I mention here as a general guide to aid you in your journey towards becoming the mongrel you are inside. Adapt ye fiends 🙂


Our training is constantly varied high intensity functional training. We perform the powerlifts, olympic lifts, strongman lifts and a wide range of gymnastic and calisthenic movements. We use barbells, kettlebells, big fat heavy tires, rowers,, rings, ropes, chains, bands, sleds and sledgehammers and a wide range of other tools to effectively elicit adaptation. We believe in training the big lifts, compound exercises and where necessary, isolation assistance exercises. We believe in movement quality over movement quantity, but where possible, both at the same time. We aim to improve all the different elements of fitness, namely:

  • Strength
  • Endurance
  • Stamina
  • Flexibility
  • Power
  • Speed
  • Accuracy
  • Agility
  • Balance
  • Coordination

Our fitness system is broken into 3 programs at this stage, the Rite of Passage (ROP) program, the Open program and our elite Mongrel program. Beginners will start in our comprehensive ROP program, where they will learn the nuances of our methodology. They will learn basic movements and develop a fantastic and comprehensive foundation of fitness across all the above 10 elements of fitness. Our trainees can follow this program for years if desired, it is a holistic and complete program. If you want to rock up and get a good workout, the ROP program is for you.

Our Open group is for our more serious athlete, we focus on building on the solid fitness foundation developed at the ROP level and extrapolating that to another dimension! We believe that our Open group program is effective at forging elite fitness across a broad range of energy systems and fitness modalities. The athletes who train at this level are required to prove a baseline level of fitness. They must accomplish what we call the Open Program Performance Standards. These are a wide range of physical tasks, that if accomplished, prove an individual’s total well rounded fitness level.

When an individual athlete has demonstrated a truly elite level of fitness and warrants a specific and individualised program, we selectively enter them into the Mongrel club. This is the goal of every competitive athlete who competes in the sport of fitness.


To keep things basic, we believe in sticking to the basics at first and then if necessary, intelligently adjusting nutrition programming to better suit an individual. Most people will experience amazing adaptations by sticking to the basics. There is no point in increasing complexity or individualising if the simple approach is effective for that individual. But if an athlete demands advantage, individualised nutrition programming is advised.

Our basics are as follows:

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.” Greg Glassman

Every meal should include all macronutrients – protein, carbohydrate, fat. Some people believe in adhering to the Paleo diet and the Zone diet. Some people prefer the Metabolic Typing diet. Some people pick elements of each.

Here is a great blog post about how to start putting both the Paleo diet and Zone diet into practice.

To delve more into nutrition, here is a couple of videos that you can watch to further improve your nutrition.


We believe in working hard, both on and off the field so to speak. Work ethic is not just for in the gym. We don’t believe in being lazy at home in your family, or at work or on the sports ground. We try to instil work ethic across life in general. We believe in stressing less, sleeping more and being positive. We believe in competing in friendly competitions to regularly test your mettle. We aim to live as the Spartans of old, living and dying for our brothers and sisters, but competing regularly with them and constantly pushing each other to be better. Above all, we believe in enjoying life and being happy. We think life is too short to be negative or serious all the time.

This is the way of the MSG warrior athlete. This is our lifestyle.

Rite of Passage WOD:

 Bench Press
3x 8-10 reps @ 20X1
A2. Neutral grip chinup
3 x 4-6 reps
A3. Supine Leg Lowering
3 x 10-15 reps @ 3011
(lower back remains in contact with the floor)

B1. Hand-Release Push-Ups
5 x 10 reps
B2. Kettlebell Swings
5 x 20 reps (m.24kg,f.16 kg)
B3. 200 Meter Run

Open WOD:

A. Snatch Grip Deadlift

B. For Time:
30 Burpees
30 Pull ups
30 Thrusters, m.42.5kg,f.30kg
30 Double Unders
30 KBS, m.24kg,f.16kg
30 Wall Balls, m.10kg,f.5kg
30 Box Jumps, m.24”,f.20”


  1. Jarrod Burr - August 19, 2013 9:58 pm

    Awesome post Bigdog!

  2. Brett Ray - August 19, 2013 10:31 pm

    Do you have any callipers Big Dog would love to work out my bf% and try this


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