BigBD in the house

[howimliving]

are you still all alone in here?

whether we agree on training methods or not, i will admit your consistency is spot on

props f*cker

[BigBD0303]

are you still all alone in here?

whether we agree on training methods or not, i will admit your consistency is spot on

props f*cker

thanks buddy i will be vidding my maxes in two weeks after this strength roatation were doing is done

[howimliving]

thanks buddy i will be vidding my maxes in two weeks after this strength roatation were doing is done

i'll be keeping an eye on you

[BigBD0303]

Thursday 01/31/2013 - day 26 body transformation challenge.....my weight was 160.4 lost 10 pounds alrighty and have gotten stronger....so excited about my progress....plus registration is open for crossfit games open so everyone sign up

Strength: Push Press – 10 sets x 5 reps @ 72% 1 RM
***135***

Work Capacity: Complete the following for time:
100 Burpees
*Perform 2 Power Snatch @ 60% EMOTM, beginning after the first minute.
***8:20 at 115***

Core: 100 Sit Ups

[BigBD0303]

Friday 02/01/2013 - day 27 body transformation challenge

Strength: Front squat – 10 sets x 5 reps @ 72% 1 RM

Work Capacity: “Kelly”. Complete 5 rounds for time of…
Run 400m
30x box jump (24in)
30x wall ball (20)

[BigBD0303]

Saturday 02/02/2013 - day 28 body transformation challenge

REST DAY

[BigBD0303]

Sunday 02/03/2013 - day 29 body transformation challenge

REST DAY

[BigBD0303]

Monday 02/04/2013 - day 30 body transformation challenge

WOD:
Strength: Back squat – 10 sets x 5 reps @ 74% 1 RM.
***230***

Work Capacity: 8 minute AMRAP
7 Cleans (135)
1 Full Gasser
14 Hand Release Pushups
***5 rounds***

Core: 2 Rounds: 1 Min Plank, 1 Min Rest

[BigBD0303]

Tuesday 02/05/2013 - day 31 body transformation challenge

WOD:
Strength: Push press – 10 sets x 5 reps @ 74% 1 RM.
***140,145,150***

Work Capacity: Complete the following for time:
BuyIn: Run 400m
21 – 15 – 9 Reps:
Box jumps (30)
HSPU
PullUps
CashOut: Run 400m
***14:50***

[BigBD0303]

Wednesday 02/06/2013 - day 32 body transformation challenge

WOD:
Strength: Deadlift – 10 sets x 5 reps @ 74% 1 RM.
***295 and 305***

Work Capacity: Complete 3 rounds for time of…
50 air squats
7 bar muscle ups
10 hang power snatch (135)
***17:20***

[BigBD0303]

Thursday 02/07/2013 - day 33 body transformation challenge

1. With a continuously running clock, every 2 minutes for 20 minutes: 300m sprint
2. 4 rounds 1 minute plank, 1 minute rest
3. work on hip and T-spine mobility
4. Chestpress super set with lat pulldown and rows 5 reps x 10 sets
5. 20 minutes cardio abs

[BigBD0303]

Friday 02/08/2013 - day 34 body transformation challenge

WOD:
Strength: Front Squat – 10 sets x 5 reps @ 74% 1 RM.
***195 and 200***

Work Capacity: Complete the following for time:
100 Burpee Sit-outs (both sides per rep)
***12:04***

[BigBD0303]

Saturday 02/09/2013 - day 35 body transformation challenge

REST DAY

[BigBD0303]

SUNDAY 02/10/2013 - day 36 body transformation challenge

REST DAY

[BigBD0303]

Monday 02/11/2013 - day 37 body transformation challenge

WOD:
Strength: Push Jerk: 3 @ 65%, 3 @ 70%, 3 @ 75%, 2 @ 80% (2 min rest)
***155,165,175,185***

Work Capacity: AMRAP in 8 minutes:
7 Deadlift (225)
21 HR PushUps
21 Dips
7 Deadlifts
15 HR PushUps
15 Dips
7 Deadlifts
9 HR PushUps
9 Dips
***1 round plus 37 reps***

Core: 1. 2 x 1 minute 3 point plank (1 foot off ground) and 1 minute rest,
2. 2 x 1 minute side plank and 1 minute rest

[BigBD0303]

Tuesday 02/12/2013 - day 38 body transformation challenge

WOD:

Strength: Back Squat – 10 reps @ 60%, 10 reps @ 65%, 10 reps @ 70%
***195,215,230***

Work Capacity: Complete 4 rounds:
AMRAP in 3 minutes:
5 Squat Snatch (135)
5 T2B
Rest 1 minute between rounds.
***1 round + 2 reps, 1 round + 1 rep, 1 round + 1 rep, 1 round + 1 rep

[BigBD0303]

Wednesday 02/13/2013 - day 39 body transformation challenge

WOD: Work Capacity:
6 sets, each individually for time, rest as needed between sets:
Row 300m, Run 200m, or Bike 30/20 cal
75 Double unders, 50 of which must be unbroken

[BigBD0303]

Thursday 02/14/2013 - day 40 body transformation challenge

1ST WORKOUT WOD:
Strength:
Strict Press 60% x 10, 65% x 10, 70% x 10, 75% x 8 (2 minutes rest between sets)
Work Capacity:
5 Rounds each for max repetitions
Max Rep Bench Press
Max Rep KBS (70)
Core:
1 round: Side elbow plank R/L 1:30 each side


2ND WORKOUT -
1. 10 minutes to establish 1RM Dead Lift
***415***
10 minutes to establish 1RM Back Squat
***315***
2. 2 rounds for time:
10 ring muscle ups
20 handstand pushups
30 ghd situps
400m run
***19:36***

[BigBD0303]

Friday - 02/15/2013 - day 41 body transformation challenge

WOD
Strength:
Front Squat 5 x 60%, 5 x 65%, 5 x 70%, 5 x 75%, 5 x 80% (2 minutes rest between sets)
***160,175,190,205,220***

Work Capacity:
For time:
50 C2B PullUps
EMOTM 12 Box jumps
15 HSC @ 70%1RM
***7:12 with 175 and 155 on HSC***

[BigBD0303]

Saturday 02/16/2013 - day 42 body transformation challenge

2 hours of stretching

[BigBD0303]

Sunday 02/17/2013 - day 43 body transformation challenge

REST DAY

[BigBD0303]

Monday 02/18/2013 - day 44 body transformation challenge

WOD:

Strength: Split Jerk or Power Jerk 65% x 3, 70% x 3, 75% x 3, 80% x 2, 85% x 2
***150, 160, 170, 180, 195***

Work Capacity: Hero WOD – “DT”
5 Rounds:
12 Deadlifts (155)
9 Hang Power Cleans
6 Push Jerk
***14:00***

Core: 50 GHD SitUps

[BigBD0303]

Tuesday 02/19/2013 - day 45 body transformation challenge

WOD:
Strength: Back Squat 60% x 8, 65% x 8, 70% x 8, 75% x 8
***195, 215, 230, 245***

Work Capacity:
EMOTM for 18 minutes:
Minutes 1-6: 3 Snatches @ 65% 1RM
***110***
Minutes 7-12: 3 Snatches @ 70% 1RM'
***120***
Minutes 13-18: 2 Snatches @ 80% 1RM
***135***

[BigBD0303]

Wednesday 02/20/2013 - day 46 body transformation challenge

WOD:
1. Work Capacity:
With a continuously running clock, Every 2 minutes for 30 minutes:
150m Sprint
10 Burpee plate hopovers
***all sets under 1 minute***

2. max bar muscleups unbroken x2 sets
***9,4***

3. max ring muscle ups unbroken x2 sets
***6,5***

4.With a continuously running clock, Every 2 minutes for 16 minutes:
150m Sprint
10 Burpee plate hopovers
***all sets under 1 minute***

[BigBD0303]

Thrusday 02/21/2013 - day 47 body transformation challenge

WOD:

Strength: Strict Press 65% x 10, 70% x 10, 75% x 8, 80% x 6
***105, 110, 115, 120***

Work Capacity:
Every 90 seconds for 9 minutes:
30 Unbroken Double Unders
15 KBS (53)
***all sets except one under 1 minute***


Core: 3 x 1 minute plank feet elevated 16″ box, one minute rest in between sets

skill work muscle ups and handstand pushups

[BigBD0303]

Friday 02/22/2013 - day 48 body transformation challenge

WOD:

Strength: Front Squat 65% x 5, 70% x 5, 75% x 5, 80% x 5, 85% x 4
***185,195,210,220,235***

Work Capacity:
21-15-9*
Squat Cleans (50% 1RM)
PullUps
EMOTM 10 sit-outs (5 per side)
***12:59 with 135***

[BigBD0303]

Saturday 02/23/2013 - day 49 body transformation challenge

2 hours of basketball

[BigBD0303]

Sunday 02/24/2013 - day 50 body transformation challenge

rest day

[BigBD0303]

Monday 02/25/2013 - day 51 body transformation challenge

WOD:

Strength: Jerk: 65% x 3, 70% x 3, 75% x 3, 80% x 2, 85% x 2 x 2
***150,160,170,180,195,195***

Work Capacity:
AMRAP in 18 minutes:
60 T2B
30 Wall Ball
15 Muscle ups

***1 round plus 56 T2B***

[BigBD0303]

Tuesday 02/26/2013 - day 52 bodytransformation challenge

WOD:

Back Squat: 60% x 6, 65% x 6, 70% x 6, 75% x 6, 80% x 6
***195, 215, 230, 245, 260***

Work Capacity:
AMRAP in 7 minutes:
Ascending Snatch/PullUps Ladder
***115 lbs at 6 rounds and seven snatches*** (for example 1st set 1 snatch 1 strict pullup, 2nd set 2 snatches 2 strict pullups, etc.)