BigBD in the house

[BigBD0303]

Wednesday 02/27/2013 - day 53 body transformation challenge......crossfit games open start in a week!!!

WOD:
With a continuously running clock, every 4 minutes for 24 minutes:
30 Box jumps (24″)
400m Run
***kept all six sets around 3 minutes***

[BigBD0303]

Thrusday 02/28/2013 - day 54 body transformation challenge....rocked todays workout like it was nobody's buisness

WOD:

Strength: Shoulder Press 60% x 6, 65% x 6, 70% x 6, 75% x 6, 80% x 5
***95, 105, 115, 120, 135***


Work Capacity:
AMRAP in 9 Minutes:
40 Wall Ball (20)
60 KBS (53)
80 HR Pushups
***1 round plus 12 wall balls***

Skill work:
handstand pushups 3 sets to failuire

ring dips 3 sets to failure

[BigBD0303]

Friday 03/01/2013 - day 55 body transformation challenge

WOD:

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

Work Capacity:
AMRAP in 21 Minutes:
3 Squat Cleans (180)
3 Front Squats (180)
3 C2B Pullups
3 Bar Muscle Ups
400 M Run at Minutes 7 and 14
***8 rounds plus 3 squat cleans***

[BigBD0303]

Saturday 03/02/2013 - day 56 body transformation challenge

REST DAY

[BigBD0303]

Sunday 03/03/2013 - day 57 body transformation chaqllenge

REST DAY

[BigBD0303]

Monday 03/04/2013 - day 58 body transformation challenge

WOD:
Strength:
1a. Jerk 70% x 3, 75% x 2, 80% x 2, 85% x 2, 90% x 2
***160, 170, 180, 195, 205***
1b. GHR Leg curl 8, 8, 8 AHAP

Work Capacity:
In teams of 3 (follow the leader format):
For time:
75 Thrusters (75)
75 Lateral burpee plate hop-overs
75 PullUps
***group finished at 20:55***

[BigBD0303]

Tuesday 03/05/2013 - day 59 bodytransformation challenge

WOD:
Strength:
Back Squat 70% x 10, 75% x 8, 80% x 6, 85% x 4
***225, 240, 255, 270***

Work Capacity:
EMOTM for 12 minutes:
Minutes 1-4: 3 Snatches @ 67.5% (115)
5-8: 3 Snatches @ 77.5% (130)
9-12: 2 Snatches @ 82.5% (140)
Immediately to 4 minute AMRAP:
Max snatches @ 77.5% (130)

[BigBD0303]

Wednesday 03/06/2013 - day 60 body transformation challenge

WOD: Tabada 10 (10 sets of everything 20 seconds on 10 seconds off)
Slam ball throws over bar (40)
hand stand pushups
double unders
speed skaters
cross over pushups on slam ball

[BigBD0303]

Thursday 03/07/2013 - day 61 body transformation challenge

Workout 1 (2013 13.1 crossfit games open workout)
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible
***139 reps which is 9 reps on the thrid set of burpees***

Workout 2 WOD:

Strength: Shoulder Press 70% x 10, 75% x 8, 80% x 6, 85% x 4, 90% x 3
***percentages off of 155 max***

Work Capacity:
10-20-30 Pullups
200-400-800 M Run
10-20-30 OHS (/95)
12 Minute Cap
***finished on the 800 of the last set***

[BigBD0303]

03/08/2013 Friday - day 62 body transformation challenge

WOD:

Strength: Front Squat 70% x 5, 75% x 5, 80% x 5, 85% x 4, 90% x 3
***percentages off of 275***

Work Capacity:
4 Rounds:
30 KBS (53)
20 Burpees
30 Abmat Situps
***15:36***

[BigBD0303]

Saturday 03/09/2013 - day 63 body transformation challenge

REST DAY

[BigBD0303]

Sunday 03/10/2013 - day 64 body transformation challenge

REST DAY

[BigBD0303]

Monday 03/11/2013 - day 65 bodytransformation challenge

Strength: Jerk 75% x 3, 80% x 2, 85% x 2, 90% x 1, 95% x 1
***off od 225 1RM***
Work Capacity:
As Far As Possible in 6 Minutes:
2-4-6-8-10-12….
Wall Balls
T2B
***ended on 6 reps into 14 wall balls***

[BigBD0303]

Tuesday 03/12/2013 - day 66 body transformation challenge

Strength: Back Squat 70% x 10, 75% x 8, 80% x 6, 85% x 4, 90% x 3
***off of 315 1RM***

Work Capacity:
AMRAP in 25 Minutes:
1000 M Run
4 Strict or 8 Kipping Muscle Ups
***at then end of 1000m run on 4th set***

[BigBD0303]

Wednesday - 03/13/2013 - day 67 body transformation challenge

WOD:

Every 2 Minutes for 20 Mintues:
1 Length Bear Crawl
25 Double Unders/10 Ball Slams(40) (Alternate each round)

[BigBD0303]

Thursday 03/14/2013 - day 68 body transformation challenge

1st workout - Crossfit Games Open Workout 13.2

Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box
***238 reps***

2ND Workout -

WOD:

Strength: Shoulder Press 75% x 8, 80% x 6, 85% x 4, 90% x 3, 95% x 2
***155 1RM***

Work Capacity:
5 Rounds:
10 Hang Power Cleans (135)
20 KBS (53)
***Didnt keep track of time sorry guys***

[BigBD0303]

Friday 03/15/2013 - day 69 body transformation challenge

WOD:

Strength: Front Squat 70% x 5, 75% x 5, 80% x 5, 85% x 4, 90% x 3, 95% x 2
***percentages off of 275 1RM***

Work Capacity:
Buy-In:100 Dips
21-15-9 Reps:
Snatch Grip Deadlift (185)
Pushups
***10:00***

[BigBD0303]

Saturday 03/16/2013 - day 70 body transformation challenge

5 mile ruck

[BigBD0303]

Sunday 03/17/2013 - day 71 body transformation challenge

REST DAY

[BigBD0303]

Monday - 03/18/2013 - day 72 body transformation challenge

WOD:
Strength:
Jerk: 80% x 2, 85% x 2, 90% x 2, 95% x 1,1
***working off of 225 1 RM percentages***
Work Capacity:
AMRAP in 10 minutes:
18 KBS (53)
18 T2B
***4 rounds 10 reps***

[BigBD0303]

Tuesday - 03/19/2013 - day 73 body transformation challenge

WOD:

Strength: Back Squat 70% x 10, 75% x 8, 80% x 6, 85% x 4, 90% x 3, 95% x 2
***off of 315 1RM***

Work Capacity:
AMRAP in 7 Minutes:
20 Wall Balls
8 Hang Power Clean (115)
***4 rounds nine reps***

[BigBD0303]

Wednesday 03/20/2013 - day 74 body transformation challenge

REST DAY

[BigBD0303]

Thursday 03/21/2013 - day 75 body transformation challenge

WORKOUT 1 - crossfit open workout 13.3

12 minute AMRAP of:
150 Wall balls
90 Double-unders
30 Muscle-ups
***242 reps***

WORKOUT 2 -

Strength: Press 80% x 5, 85% x 4, 90% x 3, 95% x 2
***Percentages off of 155 1RM***

Work Capacity:
Buy in:
50 Sit-Outs
AMRAP in 11 minutes:
200m Shuttle Run (50m x 4)
16 C2B PullUps
***3 rounds and + shuttle and 8 C2B reps)

Skill work - double unders, muscleups, handstand pushups

[BigBD0303]

Friday 03/22/2013 - day 76 body transformation challenge

Strength: Front Squats 75% x 5, 80% x 4, 85% x 3, 90% x 2, 95% x 1
***percentages off of 275 1RM***

Work Capacity: AMRAP 12 minutes
10 dumbell hang squat cleans
20 pushups
***6 rounds 4 reps***

[BigBD0303]

Saturday 03/23/2013 - day 77 body transformation challenge

REST DAY

[BigBD0303]

Sunday 03/24/2013 - day 78 body transformation challenge

REST DAY

[BigBD0303]

Monday - 03/25/2013 - day 79 body transformation challenge, did todays whole workout twice....gotta get those clean and jerks down

Strength:
Jerk: 80% x 2, 85% x 2, 90% x 1, 95% x 1, 100% x 1
***Percentages off of 205 1 RM***

Work Capacity:
AMRAP in 15 minutes:
15 Thrusters (95)
10 T2B
15 OHS
10 C2B PullUps
***3 rounds***

[BigBD0303]

Tuesday 03/26/2013 - day 80 body transformation challenge

Strength:
Back Squat: 70% x 10, 75% x 8, 80% x 6, 85% x 4, 90% x 3, 95% x 2, 100% x 1
Strict GHD SitUps: 15 between each set of squats
***percentages based off of 315 1RM***

Condtioning: AMRAP 10 minutes
50 double unders
5 ring dips
***4 rounds***

skill work - double unders, GHD situps

[BigBD0303]

Wednesday 03/27/2013 - day 81 body transformation challenge

REST DAY

[BigBD0303]

Thursday 03/28/2013 - day 82 body transformation challenge

Strength: Press: 80% x 5, 85% x 4, 90% x 3, 95% x 2, 100% x 1
***percentages off of 155 1RM***

Work Capacity:
CrossFit Games Open 13.4
AMRAP in 7 Minutes: ladder workout
3 Clean and Jerk (135)
3 T2B
6 Clean and Jerk
6 T2B
9 Clean and Jerk
9 T2B
etc.
***72 reps***