Friday 03/29/2013 - day 83 body transformation challenge
Strength:
Front Squat: 75% x 5, 80% x 4, 85% x 3, 90% x 2, 95% x 2, 100% x 1
***percentages off of 275 front squat 1RM***
Work Capacity:
42-30-18/leg Front Racked alternating lunges (135)
42-30-18 Ring Dips
***14 minutes***
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Thread: BigBD in the house
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03-30-2013, 10:41 AM #91
- Join Date: Jul 2009
- Location: Midland, Texas, United States
- Age: 34
- Posts: 217
- Rep Power: 256
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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03-30-2013, 10:44 AM #92
- Join Date: Jul 2009
- Location: Midland, Texas, United States
- Age: 34
- Posts: 217
- Rep Power: 256
Saturday 03/30/2013 - day 84 body transformation challenge
Crossfit open workout 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
etc.
***71 reps***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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04-01-2013, 05:09 PM #93
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04-01-2013, 05:13 PM #94
- Join Date: Jul 2009
- Location: Midland, Texas, United States
- Age: 34
- Posts: 217
- Rep Power: 256
Monday 04/01/2013
10 minutes to establish 1RM overhead squat
***185 new PR!***
In teams of 2:
AMRAP in 12 minutes:
Partner A holds a Forward Leaning Plank Rest on the Rings
Partner B performs 20 Double kettlebell Front Squats
Rotate when partner B finishes squats.
* If partner A breaks form before partner B completes 20 repetitions, partner B must start over at repetition 1.
***6 rounds 10 reps***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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04-02-2013, 06:42 PM #95
- Join Date: Jul 2009
- Location: Midland, Texas, United States
- Age: 34
- Posts: 217
- Rep Power: 256
Tuesday 04/02/2013
Work Capacity:
With a continuously running clock:
EMOTM for 5 minutes:
15 Air Squats
10 PushUps
5 PullUps
EMOTM for 8 minutes:
200m Sprint
EMOTM for 5 minutes:
15 Air Squats
10 PushUps
5 PullUps
Then:
10 minutes: Triple Under Practice
***4 triple unders new PR!***
establish one rep max over head squat ( bar must be from the ground)...didn't have time to finish this up yesterday
***195 1RM new PR!***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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04-03-2013, 07:30 PM #96
- Join Date: Jul 2009
- Location: Midland, Texas, United States
- Age: 34
- Posts: 217
- Rep Power: 256
Wednesday 04/03/2013
Strength:
15 minutes to establish 1RM OHS from the rack
***195***
Work Capacity:
AMRAP in 7 minutes:
3 Paused OHS @ 80% 1RM (3 second pause at the bottom)(160)
30 KBS (53)
***2 rounds***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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04-04-2013, 07:06 PM #97
- Join Date: Jul 2009
- Location: Midland, Texas, United States
- Age: 34
- Posts: 217
- Rep Power: 256
Thursday 04/04/2013
Work Capacity: CrossFit Games Open 13.5
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
***77 reps***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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04-05-2013, 06:57 PM #98
- Join Date: Jul 2009
- Location: Midland, Texas, United States
- Age: 34
- Posts: 217
- Rep Power: 256
Friday 04/05/2013
Work Capacity: CrossFit Games Open 13.5
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
***did again not a better score unfortunately than yesterday***
Strength: 20 minutes to establish 5rm close grip bench press
***185 and 195 with spot help on fifth rep***
Work Capacity:
12 Rounds:
50m Sled Sprint (sled plus 45, 50, 25 lbs randomly)
Alternate rounds between:
10 GHR
10 KTE
***don't know what time but did everything unbroken end of the crossfit games so we really are glad to be done and celebrate the end so just kind of a stay loose workout***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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04-08-2013, 11:41 AM #99
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04-08-2013, 11:42 AM #100
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04-08-2013, 12:51 PM #101
- Join Date: Jul 2009
- Location: Midland, Texas, United States
- Age: 34
- Posts: 217
- Rep Power: 256
Monday 04/08/2013 - 2 new PRs rocked it today
WOD:
Strength:
Test 1RM Narrow Grip Bench Press, Deadlift
***Narrow Grip Bench Press 230 new PR!, Deadlift 425 new PR!***
work capacity:
10-20-30-30-20-10
Burpees
Alternating Lunges
***11:40***Last edited by BigBD0303; 04-08-2013 at 03:43 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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04-10-2013, 09:04 AM #102
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04-15-2013, 12:28 PM #103
- Join Date: Jul 2009
- Location: Midland, Texas, United States
- Age: 34
- Posts: 217
- Rep Power: 256
Wednesday 04/10/2013 - good week so far....straight tearing it up
Strength: 20 minutes to establish a 1RM Front Squat
***285 new PR***
Work Capacity:
AMRAP in 3 minutes:
Hang Squat Cleans @ 55% 1RM (160)
***26 reps***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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04-15-2013, 12:29 PM #104
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04-15-2013, 12:33 PM #105
- Join Date: Jul 2009
- Location: Midland, Texas, United States
- Age: 34
- Posts: 217
- Rep Power: 256
Friday 04/12/2013
WOD:
21 KBS (53)
Hill Sprint
21 Burpees
Hill sprint
18 KBS (53)
Hill Sprint
18 Burpees
Hill sprint
15 KBS (53)
Hill sprint
15 Burpees
Hill sprint
12 KBS (53)
hill sprint
12 burpees
hill sprint
9 KBS (53)
hill sprint
9 burpees
hill sprint
6 KBS (53)
hill sprint
6 burpees
hill sprint
3 KBS (53)
hill sprint
3 burpees
hill sprint
***don't know the time but I worked everyone in class***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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04-15-2013, 12:35 PM #106
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04-15-2013, 12:36 PM #107
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04-15-2013, 12:40 PM #108
- Join Date: Jul 2009
- Location: Midland, Texas, United States
- Age: 34
- Posts: 217
- Rep Power: 256
Monday 04/15/2013
1. 10 minute cap:
5 minute unbroken skipping (jump rope)
30 GHD 15 degree sit-ups (weighted with 25)
30 GHD Iso-extension band pull aparts plank
15 T-Plank Lateral Raise / side (10)
30 knees to elbows
Skills and Drills:
5 minute cap:
Burgener Warm Up
Strength:
1. 15 minute cap: Hang Snatch (5 Second hold in catch) 8 x 3 @ 75% (135)
2. 8 minute cap: Power Clean 4 x 6 @ 80% (205)
Work Capacity:
12 minute cap:
3 Rounds:
8 weighted Ring Rows (25)
8 weighted Chins (25)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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05-06-2013, 05:40 PM #109
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