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  1. #1
    Registered User BigBD0303's Avatar
    Join Date: Jul 2009
    Location: Midland, Texas, United States
    Age: 25
    Stats: 5'7", 165 lbs
    Posts: 219
    Rep Power: 80
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    Thumbs up BigBD in the house

    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.
    http://forum.bodybuilding.com/showthread.php?t=150467643&p=996587533#post996587533

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  2. #2
    Registered User BigBD0303's Avatar
    Join Date: Jul 2009
    Location: Midland, Texas, United States
    Age: 25
    Stats: 5'7", 165 lbs
    Posts: 219
    Rep Power: 80
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    Wednesday 12/26/2012
    1/2 kalsu in 20 minutes flat today at 135
    http://forum.bodybuilding.com/showthread.php?t=150467643&p=996587533#post996587533

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  3. #3
    Registered User BigBD0303's Avatar
    Join Date: Jul 2009
    Location: Midland, Texas, United States
    Age: 25
    Stats: 5'7", 165 lbs
    Posts: 219
    Rep Power: 80
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    Day 1 of body recomposition contest at 171 and trying to lean out. good luck to all competing
    http://forum.bodybuilding.com/showthread.php?t=150467643&p=996587533#post996587533

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  4. #4
    Registered User BigBD0303's Avatar
    Join Date: Jul 2009
    Location: Midland, Texas, United States
    Age: 25
    Stats: 5'7", 165 lbs
    Posts: 219
    Rep Power: 80
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    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 06:28 PM.
    http://forum.bodybuilding.com/showthread.php?t=150467643&p=996587533#post996587533

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  5. #5
    Registered User BigBD0303's Avatar
    Join Date: Jul 2009
    Location: Midland, Texas, United States
    Age: 25
    Stats: 5'7", 165 lbs
    Posts: 219
    Rep Power: 80
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    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

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  6. #6
    Registered User BigBD0303's Avatar
    Join Date: Jul 2009
    Location: Midland, Texas, United States
    Age: 25
    Stats: 5'7", 165 lbs
    Posts: 219
    Rep Power: 80
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    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 ups
    http://forum.bodybuilding.com/showthread.php?t=150467643&p=996587533#post996587533

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  7. #7
    Registered User BigBD0303's Avatar
    Join Date: Jul 2009
    Location: Midland, Texas, United States
    Age: 25
    Stats: 5'7", 165 lbs
    Posts: 219
    Rep Power: 80
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    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 5sets
    http://forum.bodybuilding.com/showthread.php?t=150467643&p=996587533#post996587533

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  8. #8
    Registered User BigBD0303's Avatar
    Join Date: Jul 2009
    Location: Midland, Texas, United States
    Age: 25
    Stats: 5'7", 165 lbs
    Posts: 219
    Rep Power: 80
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    Friday 01/11/2013 - day 6 body transformation

    1st WORKOUT - 1 hour of stretching
    http://forum.bodybuilding.com/showthread.php?t=150467643&p=996587533#post996587533

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  9. #9
    Registered User BigBD0303's Avatar
    Join Date: Jul 2009
    Location: Midland, Texas, United States
    Age: 25
    Stats: 5'7", 165 lbs
    Posts: 219
    Rep Power: 80
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    Saturday 01/12/2013 - Day 7 body transformation challenge

    1ST workout - two hours of volleyball
    http://forum.bodybuilding.com/showthread.php?t=150467643&p=996587533#post996587533

    "If life knocks you down do a burpee"
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  10. #10
    Registered User BigBD0303's Avatar
    Join Date: Jul 2009
    Location: Midland, Texas, United States
    Age: 25
    Stats: 5'7", 165 lbs
    Posts: 219
    Rep Power: 80
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    Day 8 body transformation Sunday 01/13/2012

    REST DAY
    http://forum.bodybuilding.com/showthread.php?t=150467643&p=996587533#post996587533

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  11. #11
    Registered User BigBD0303's Avatar
    Join Date: Jul 2009
    Location: Midland, Texas, United States
    Age: 25
    Stats: 5'7", 165 lbs
    Posts: 219
    Rep Power: 80
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    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 bike
    http://forum.bodybuilding.com/showthread.php?t=150467643&p=996587533#post996587533

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  12. #12
    Registered User BigBD0303's Avatar
    Join Date: Jul 2009
    Location: Midland, Texas, United States
    Age: 25
    Stats: 5'7", 165 lbs
    Posts: 219
    Rep Power: 80
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    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

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  13. #13
    Registered User BigBD0303's Avatar
    Join Date: Jul 2009
    Location: Midland, Texas, United States
    Age: 25
    Stats: 5'7", 165 lbs
    Posts: 219
    Rep Power: 80
    BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000)
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    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 ups
    http://forum.bodybuilding.com/showthread.php?t=150467643&p=996587533#post996587533

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  14. #14
    Registered User BigBD0303's Avatar
    Join Date: Jul 2009
    Location: Midland, Texas, United States
    Age: 25
    Stats: 5'7", 165 lbs
    Posts: 219
    Rep Power: 80
    BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000)
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    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

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  15. #15
    Registered User BigBD0303's Avatar
    Join Date: Jul 2009
    Location: Midland, Texas, United States
    Age: 25
    Stats: 5'7", 165 lbs
    Posts: 219
    Rep Power: 80
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    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 Makers
    http://forum.bodybuilding.com/showthread.php?t=150467643&p=996587533#post996587533

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  16. #16
    Registered User BigBD0303's Avatar
    Join Date: Jul 2009
    Location: Midland, Texas, United States
    Age: 25
    Stats: 5'7", 165 lbs
    Posts: 219
    Rep Power: 80
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    Saturday - 01/19/2013 day 14 body transformation

    REST DAY
    http://forum.bodybuilding.com/showthread.php?t=150467643&p=996587533#post996587533

    "If life knocks you down do a burpee"
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  17. #17
    Registered User BigBD0303's Avatar
    Join Date: Jul 2009
    Location: Midland, Texas, United States
    Age: 25
    Stats: 5'7", 165 lbs
    Posts: 219
    Rep Power: 80
    BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000)
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    Sunday 01/20/2013 - day 15 body transformation

    REST DAY
    http://forum.bodybuilding.com/showthread.php?t=150467643&p=996587533#post996587533

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  18. #18
    Registered User BigBD0303's Avatar
    Join Date: Jul 2009
    Location: Midland, Texas, United States
    Age: 25
    Stats: 5'7", 165 lbs
    Posts: 219
    Rep Power: 80
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    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 1hr
    http://forum.bodybuilding.com/showthread.php?t=150467643&p=996587533#post996587533

    "If life knocks you down do a burpee"
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  19. #19
    Registered User BigBD0303's Avatar
    Join Date: Jul 2009
    Location: Midland, Texas, United States
    Age: 25
    Stats: 5'7", 165 lbs
    Posts: 219
    Rep Power: 80
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    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 kicks
    http://forum.bodybuilding.com/showthread.php?t=150467643&p=996587533#post996587533

    "If life knocks you down do a burpee"
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  20. #20
    Registered User BigBD0303's Avatar
    Join Date: Jul 2009
    Location: Midland, Texas, United States
    Age: 25
    Stats: 5'7", 165 lbs
    Posts: 219
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    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 stretching
    http://forum.bodybuilding.com/showthread.php?t=150467643&p=996587533#post996587533

    "If life knocks you down do a burpee"
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  21. #21
    a·nom·a·ly howimliving's Avatar
    Join Date: Apr 2011
    Location: Idaho, United States
    Stats: 6'0", 204 lbs
    Posts: 6,081
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    i bet you didn't think i'd be your number 1 fan in here did you?
    [][][]ProMera Sports Rep[][][]

    225OHP/315B/420S/505D

    current journal w/ TheMatzah: http://forum.bodybuilding.com/showthread.php?t=164446651

    "Strong people are harder to kill than weak people, and more useful in general."
    -Mark Rippetoe
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  22. #22
    Registered User BigBD0303's Avatar
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    Originally Posted by howimliving View Post
    i bet you didn't think i'd be your number 1 fan in here did you?
    i have no fans ha
    http://forum.bodybuilding.com/showthread.php?t=150467643&p=996587533#post996587533

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  23. #23
    a·nom·a·ly howimliving's Avatar
    Join Date: Apr 2011
    Location: Idaho, United States
    Stats: 6'0", 204 lbs
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    Originally Posted by BigBD0303 View Post
    i have no fans ha
    that's cause no one care how many jumping jacks you can do



















































































    not srs man-just playing

    i think the first 5 pages of my journal are just posts from me lol

    it takes awhile to get people to follow you so keep at it
    [][][]ProMera Sports Rep[][][]

    225OHP/315B/420S/505D

    current journal w/ TheMatzah: http://forum.bodybuilding.com/showthread.php?t=164446651

    "Strong people are harder to kill than weak people, and more useful in general."
    -Mark Rippetoe
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  24. #24
    Registered User BigBD0303's Avatar
    Join Date: Jul 2009
    Location: Midland, Texas, United States
    Age: 25
    Stats: 5'7", 165 lbs
    Posts: 219
    Rep Power: 80
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    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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  25. #25
    Registered User BigBD0303's Avatar
    Join Date: Jul 2009
    Location: Midland, Texas, United States
    Age: 25
    Stats: 5'7", 165 lbs
    Posts: 219
    Rep Power: 80
    BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000)
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    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"
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    *Paleo*
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  26. #26
    Registered User BigBD0303's Avatar
    Join Date: Jul 2009
    Location: Midland, Texas, United States
    Age: 25
    Stats: 5'7", 165 lbs
    Posts: 219
    Rep Power: 80
    BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000)
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    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 squats
    http://forum.bodybuilding.com/showthread.php?t=150467643&p=996587533#post996587533

    "If life knocks you down do a burpee"
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    *Paleo*
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  27. #27
    Registered User BigBD0303's Avatar
    Join Date: Jul 2009
    Location: Midland, Texas, United States
    Age: 25
    Stats: 5'7", 165 lbs
    Posts: 219
    Rep Power: 80
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    sunday 01/27/2013 - day 22 body transformation challenge

    REST DAY
    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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  28. #28
    Registered User BigBD0303's Avatar
    Join Date: Jul 2009
    Location: Midland, Texas, United States
    Age: 25
    Stats: 5'7", 165 lbs
    Posts: 219
    Rep Power: 80
    BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000)
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    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"
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  29. #29
    Registered User BigBD0303's Avatar
    Join Date: Jul 2009
    Location: Midland, Texas, United States
    Age: 25
    Stats: 5'7", 165 lbs
    Posts: 219
    Rep Power: 80
    BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000) BigBD0303 has a brilliant future. Third best rank! (+40000)
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    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-outs
    http://forum.bodybuilding.com/showthread.php?t=150467643&p=996587533#post996587533

    "If life knocks you down do a burpee"
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    *Paleo*
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  30. #30
    Registered User BigBD0303's Avatar
    Join Date: Jul 2009
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    Age: 25
    Stats: 5'7", 165 lbs
    Posts: 219
    Rep Power: 80
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    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 strethcing
    http://forum.bodybuilding.com/showthread.php?t=150467643&p=996587533#post996587533

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