Wednesday 12/1/2012
This is my new blog. Im doing mostly crsossfit now days. Im not doing MMA anymore. I decided to take a year off to finish up my BSN. I weighed in at 163 this morning. I put on about ten pounds mostly lean though. We maxed out this week and my current maxes are as follows.
snatch - 155
front squat - 255
power clean - 235
split jerk - 200
push jerk - 200
dead lift - 365
strict press - 145
squat - 285
Loving Crossfit. It is definantly the bomb. Just took a little while for my joints to adjust. Will keep everyone updated better hopefully with this blog.
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Thread: BigBD in the house
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12-19-2012, 12:45 PM #1
- Join Date: Jul 2009
- Location: Midland, Texas, United States
- Age: 34
- Posts: 217
- Rep Power: 256
BigBD in the house
http://forum.bodybuilding.com/showthread.php?t=150467643&p=996587533#post996587533
"If life knocks you down do a burpee"
*Team Jesus*
*Paleo*
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12-26-2012, 06:52 PM #2
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01-05-2013, 08:33 PM #3
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01-07-2013, 11:54 AM #4
- Join Date: Jul 2009
- Location: Midland, Texas, United States
- Age: 34
- Posts: 217
- Rep Power: 256
Monday 01/06/2012 - Day 2 body transformation
1ST WORKOUT - CrossFit WOD:
1. 15 Minutes to Establish 1RM Back Squat
***I did 305 and failed 315 once...a new PR!***
2. CrossFit Open 11.3:
Complete as many reps as possible in 5 minutes of:
Squat clean (110/165#)
Jerk (110/165#)
***I did a total of 32 reps***
3. Skill work - muscle ups rings and bar without false grips and double unders
***4 unbroken bar and ring muscle ups without false grip and 47 unbroken double unders both new PRs!***
2ND WORKOUT - Crossfit WOD
3 Rounds:
Run 400m
50 Air Squats
2 Rounds:
Row 500m
15 Burpee Pullups
***didnt keep track of time but mostly unbroken***Last edited by BigBD0303; 01-07-2013 at 05:28 PM.
http://forum.bodybuilding.com/showthread.php?t=150467643&p=996587533#post996587533
"If life knocks you down do a burpee"
*Team Jesus*
*Paleo*
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01-08-2013, 06:38 PM #5
- Join Date: Jul 2009
- Location: Midland, Texas, United States
- Age: 34
- Posts: 217
- Rep Power: 256
Tuesday - 01/08/2012 Day 3 body transformation
WORKOUT 1
WOD:
1.6 Sets:
A. 80m Sled Drive Low Handle (50)
B. 15 GHD SitUps
2. AMRAP in 10 Minutes:
10 C2B PullUps
30 Double Unders
***Completed 7 rounds in 2nd part***http://forum.bodybuilding.com/showthread.php?t=150467643&p=996587533#post996587533
"If life knocks you down do a burpee"
*Team Jesus*
*Paleo*
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01-09-2013, 05:15 PM #6
- Join Date: Jul 2009
- Location: Midland, Texas, United States
- Age: 34
- Posts: 217
- Rep Power: 256
Wednesday 01/09/2012 - day 4 body transformation
1ST WORKOUT - crossfit
1.
In 15 minutes as a team of 3 establish a 1RM Push Press for each teammate.
***New PR 185!***
2.
AMRAP in 18 minutes:
As a team of 3 in a follow-the-leader format complete:
15 Box Jumps (20/24)
12 Push Press (75/115)
9 T2B
***our team did 879 reps which is a little over eight sets each***
2ND WORKOUT - skill work with snatches, double unders, dips, handstand pushups, and muscle upshttp://forum.bodybuilding.com/showthread.php?t=150467643&p=996587533#post996587533
"If life knocks you down do a burpee"
*Team Jesus*
*Paleo*
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01-10-2013, 05:39 PM #7
- Join Date: Jul 2009
- Location: Midland, Texas, United States
- Age: 34
- Posts: 217
- Rep Power: 256
Thursday 01/10/2013 - day 5 body transformation
1ST WORKOUT - crossfit
1.
Working in teams of 3, 15 minutes to establish a 1RM Deadlift for each teammate.
***New PR! 385 DL***
2.
20 minutes practice the following 2 skills: Double Unders or Kipping T2B
***new PR 73 double unders unbroken***
2ND WORKOUT - weight lifting drop sets all done on machines.... start out with 1R max to failure then take off 10 pounds and go to failure etc. till hit the rep amount
chest press overhand grip x100 reps no rest in between sets
chest press pistol grip x 100 reps no rest in between sets
Lat pulldown alternating pistol, overhand, and underhand grip respectively x100 reps with no rest in between sets
row pistol grip x100 reps with no rest in between sets
tricep pushdown overhand grip x100 reps with no rest in between sets
tricep pushdown underhand grip x50 reps with no rest in between sets
bicep curl normal grip x100 reps with no rest in between sets
reverse curl x150 reps with no rest in between sets
wrist curls x50 reps with no rest in between sets
reverse wrist curls x50 reps with no rest in between sets
upright row x50 reps with no rest in between sets
push alternating hands superset with pull ups alternating grips to failure x 5setshttp://forum.bodybuilding.com/showthread.php?t=150467643&p=996587533#post996587533
"If life knocks you down do a burpee"
*Team Jesus*
*Paleo*
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01-12-2013, 06:53 PM #8
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01-12-2013, 06:55 PM #9
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01-13-2013, 04:57 PM #10
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01-14-2013, 05:45 PM #11
- Join Date: Jul 2009
- Location: Midland, Texas, United States
- Age: 34
- Posts: 217
- Rep Power: 256
Monday 01/14/2013 - day 9 body transformation
1ST WORKOUT - crossfit
Strength: Back Squat – 10 sets x 5 reps @ 68% 1 RM with 1 minute rest between sets
***my 1rm is 305 so 68% rounded up to 210***
Work Capacity: Complete AMRAP in 7 minutes of:
3 Muscle ups
5 Kneeling Jumps
7 Wall Ball (30lb)
***5 rounds and 2 muscle ups completed***
Core: 100 Sit ups
500m row
5 minute sprint on bikehttp://forum.bodybuilding.com/showthread.php?t=150467643&p=996587533#post996587533
"If life knocks you down do a burpee"
*Team Jesus*
*Paleo*
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01-15-2013, 06:22 PM #12
- Join Date: Jul 2009
- Location: Midland, Texas, United States
- Age: 34
- Posts: 217
- Rep Power: 256
Tuesday 01/15/2013 - Day 10 body transformation
1ST WORKOUT - crossfit
Strength: Deadlift – 10 sets x 5 reps with 1 minute rest between sets @ 68% 1 RM
***(275)***
Work Capacity: Complete 3 rounds for time of the following:
2 Rope Climbs
20 KBS (35/53#)
10 Burpees
Core: 3 Rounds:
20 GHD sit ups
10 Good Mornings (45lb)http://forum.bodybuilding.com/showthread.php?t=150467643&p=996587533#post996587533
"If life knocks you down do a burpee"
*Team Jesus*
*Paleo*
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01-16-2013, 06:03 PM #13
- Join Date: Jul 2009
- Location: Midland, Texas, United States
- Age: 34
- Posts: 217
- Rep Power: 256
Wednesday 01/16/2013 - day 11 body transformation
1ST WORKOUT - crossfit
1. 20 minutes mobility and foam rolling excercises
2. for time 10 rounds of 30 seconds max power bike alternating with rowing and 10 sitouts with no rest in between sets
3. for time 5 rounds of 30 double unders and 3 ring muscle upshttp://forum.bodybuilding.com/showthread.php?t=150467643&p=996587533#post996587533
"If life knocks you down do a burpee"
*Team Jesus*
*Paleo*
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01-17-2013, 06:31 AM #14
- Join Date: Jul 2009
- Location: Midland, Texas, United States
- Age: 34
- Posts: 217
- Rep Power: 256
Thursday 01/17/2013 - day 12 body transformation challenge
1ST WORKOUT - crossfit
Strength: Push Press – 10 sets x 5 reps @ 68% 1 RM with 1 minute rest in betweens sets
***Rounded up to 130***
Work Capacity: Complete AMRAP in 15 minutes of:
8 Ring Dips
10 Box Jumps (24″)
12 Overhead Walking Lunge (45lb)
***completed ten sets even***
Core: 3 Rounds:
15 Strict T2B
10 Weighted Back Extensions (45lb)http://forum.bodybuilding.com/showthread.php?t=150467643&p=996587533#post996587533
"If life knocks you down do a burpee"
*Team Jesus*
*Paleo*
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01-19-2013, 03:41 PM #15
- Join Date: Jul 2009
- Location: Midland, Texas, United States
- Age: 34
- Posts: 217
- Rep Power: 256
Friday 01/18/2013 - day 13 body transformation
1ST WORKOUT - crossfit
Strength: Front Squat – 10 sets x 5 reps @ 68% 1 RM with one minute rest in between sets
***185***
Bench Press - 10 sets x 5 reps @ 68% 1RM with one minute rest in between sets
***165***
Work Capacity: Complete 10 rounds for time of:
100M Run or 150M Row or 250M Airdyne
2x Beast Makershttp://forum.bodybuilding.com/showthread.php?t=150467643&p=996587533#post996587533
"If life knocks you down do a burpee"
*Team Jesus*
*Paleo*
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01-19-2013, 03:42 PM #16
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01-21-2013, 09:25 AM #17
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01-21-2013, 12:05 PM #18
- Join Date: Jul 2009
- Location: Midland, Texas, United States
- Age: 34
- Posts: 217
- Rep Power: 256
Monday 01/21/2013 - day 16 body transformation
1ST WORKOUT - crossfit
Strength: Back Squat 10 x 5 @ 70% 2 min between sets
***225***
Work Capacity:
EMOTM for 10 minutes:
2 Snatch @ 70% 1RM
***115***
1 Burpee hopover*
*Each minute, add 1 burpee hop over. So, round 10 will be 2 snatch and 10 burpee hop overs.
Core:
3 rounds:
20 GHD situps
10 Goodmornings (45)
2ND WORKOUT - stretching 1hrhttp://forum.bodybuilding.com/showthread.php?t=150467643&p=996587533#post996587533
"If life knocks you down do a burpee"
*Team Jesus*
*Paleo*
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01-22-2013, 04:58 PM #19
- Join Date: Jul 2009
- Location: Midland, Texas, United States
- Age: 34
- Posts: 217
- Rep Power: 256
Tuesday 01/22/2013 - day 17 body transformation
1ST WORKOUT - crossfit
Strength:
Deadlift 10 x 5 @ 70% 1RM
***285***
Work Capacity: “Fight Gone Not Quite As Bad As It Could Have Been” complete 1 round of the following for max reps…
1.5 min wall ball (20)
1.5 min sumo deadlift high pull (75)
1.5 min box jump (24in)
1.5 min push press (75)
1.5 min rower (calories)
25 burpees
Core: 100 SitUps 100 Flutter kickshttp://forum.bodybuilding.com/showthread.php?t=150467643&p=996587533#post996587533
"If life knocks you down do a burpee"
*Team Jesus*
*Paleo*
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01-23-2013, 11:28 AM #20
- Join Date: Jul 2009
- Location: Midland, Texas, United States
- Age: 34
- Posts: 217
- Rep Power: 256
Wednesday 01/23/2013 - day 18 body transfromation challenge
1ST WORKOUT - crossfit
1. Mobility
2. Run 5K
***25minutes flat***
3. 100 double unders
2ND WORKOUT - 1 hour stretchinghttp://forum.bodybuilding.com/showthread.php?t=150467643&p=996587533#post996587533
"If life knocks you down do a burpee"
*Team Jesus*
*Paleo*
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01-23-2013, 12:19 PM #21
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01-23-2013, 02:13 PM #22
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01-23-2013, 02:17 PM #23
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01-24-2013, 12:38 PM #24
- Join Date: Jul 2009
- Location: Midland, Texas, United States
- Age: 34
- Posts: 217
- Rep Power: 256
Thursday 01/24/2013 - day 19 body transformation challenge
1ST WORKOUT - crossfit
1. Strength: Push Press 10 x 5 @ 70% 1RM (1 minute rest)
***135***
2. Work Capacity:
Complete 4 rounds for time:
10 Snatch (135)
100m Sprint
***11:01***
3. Core: 3 rounds: 15 OH plate situps, 15 weighted back extensions (45)http://forum.bodybuilding.com/showthread.php?t=150467643&p=996587533#post996587533
"If life knocks you down do a burpee"
*Team Jesus*
*Paleo*
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01-25-2013, 07:33 PM #25
- Join Date: Jul 2009
- Location: Midland, Texas, United States
- Age: 34
- Posts: 217
- Rep Power: 256
Friday 01/25/2013 - day 20 body transformation challenge
1ST WORKOUT - crossfit
1. Strength: Front squat – 10 sets x 5 reps @ 70% 1 RM.
***190***
2. Work Capacity:
Complete 2 rounds for time of:
15 Power Cleans (115)
100 Double Unders
15 Dead Hang Pullups
15 Ring Dips
***12:20***http://forum.bodybuilding.com/showthread.php?t=150467643&p=996587533#post996587533
"If life knocks you down do a burpee"
*Team Jesus*
*Paleo*
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01-27-2013, 07:04 AM #26
- Join Date: Jul 2009
- Location: Midland, Texas, United States
- Age: 34
- Posts: 217
- Rep Power: 256
Saturday 01/26/2013 - day 21 body transformation challenge
1ST WORKOUT - crossfit
Teams of four everyone does all excercises once
200m yoke carry
25 pushups
10 tire flips
25 situps
5 kettlebell snatches each arm (53)
25 air squats
sled pull then push 50m
25 pushups
25 situps
25 air squatshttp://forum.bodybuilding.com/showthread.php?t=150467643&p=996587533#post996587533
"If life knocks you down do a burpee"
*Team Jesus*
*Paleo*
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01-27-2013, 07:05 AM #27
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01-29-2013, 05:07 PM #28
- Join Date: Jul 2009
- Location: Midland, Texas, United States
- Age: 34
- Posts: 217
- Rep Power: 256
Monday 01/28/2013 - day 23 body transformation challenege
Strength: Back squat – 10 sets x 5 reps @ 72% 1 RM.
Work Capacity: Complete AMRAP in 12 minutes of:
15 Power Curls (65/95)
15 Box Jump
15 Pull Ups
Core: 50 GHD sit ups, 30 Goodmornings (45)http://forum.bodybuilding.com/showthread.php?t=150467643&p=996587533#post996587533
"If life knocks you down do a burpee"
*Team Jesus*
*Paleo*
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01-29-2013, 05:09 PM #29
- Join Date: Jul 2009
- Location: Midland, Texas, United States
- Age: 34
- Posts: 217
- Rep Power: 256
Tuesday 01/29/2013 - day 24 body transformation challenge
WOD:
1. Strength: Deadlift – 10 sets x 5 reps @ 72% 1 RM.
2. Work Capacity: Complete the following for time:
50 KBS (35/53#)
5 Rope Climb
40 KBS
4 Rope Climb
30 KBS
3 Rope Climb
20 KBS
2 Rope Climb
10 KBS
1 Rope Climb
Core: 3 Rounds: 60 Second Plank, 20 Sit-outshttp://forum.bodybuilding.com/showthread.php?t=150467643&p=996587533#post996587533
"If life knocks you down do a burpee"
*Team Jesus*
*Paleo*
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01-30-2013, 04:01 PM #30
- Join Date: Jul 2009
- Location: Midland, Texas, United States
- Age: 34
- Posts: 217
- Rep Power: 256
Wednesday 01/30/2013 - day 25 body transformation challenge
EMOTM for 15 minutes add 1 rep each round
10 double unders
10 sitouts
30 minutes mobility and strethcinghttp://forum.bodybuilding.com/showthread.php?t=150467643&p=996587533#post996587533
"If life knocks you down do a burpee"
*Team Jesus*
*Paleo*
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