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  1. #91
    Registered User BigBD0303's Avatar
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    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***
    http://forum.bodybuilding.com/showthread.php?t=150467643&p=996587533#post996587533

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  2. #92
    Registered User BigBD0303's Avatar
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    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

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  3. #93
    Registered User BigBD0303's Avatar
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    Sunday 03/31/2013

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

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  4. #94
    Registered User BigBD0303's Avatar
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    Location: Midland, Texas, United States
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    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

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  5. #95
    Registered User BigBD0303's Avatar
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    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

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  6. #96
    Registered User BigBD0303's Avatar
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    Age: 34
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    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"
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  7. #97
    Registered User BigBD0303's Avatar
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    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

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  8. #98
    Registered User BigBD0303's Avatar
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    Age: 34
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    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

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  9. #99
    Registered User BigBD0303's Avatar
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    Saturday 04/06/2013 - REST DAY
    http://forum.bodybuilding.com/showthread.php?t=150467643&p=996587533#post996587533

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  10. #100
    Registered User BigBD0303's Avatar
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    Sunday 04/07/2013 - REST DAY
    http://forum.bodybuilding.com/showthread.php?t=150467643&p=996587533#post996587533

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  11. #101
    Registered User BigBD0303's Avatar
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    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

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  12. #102
    Registered User BigBD0303's Avatar
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    Tuesday 04/09/2013

    WOD:
    7 Box Jumps (32")
    7 Push Press (115)
    7 KTE
    ***19:15***
    http://forum.bodybuilding.com/showthread.php?t=150467643&p=996587533#post996587533

    "If life knocks you down do a burpee"
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  13. #103
    Registered User BigBD0303's Avatar
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    Age: 34
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    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

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  14. #104
    Registered User BigBD0303's Avatar
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    Thursday 04/11/2013

    WOD:
    70 C2B Pullups
    30 HSPU
    750 M Row
    ***15:00***
    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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  15. #105
    Registered User BigBD0303's Avatar
    Join Date: Jul 2009
    Location: Midland, Texas, United States
    Age: 34
    Posts: 217
    Rep Power: 254
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    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

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  16. #106
    Registered User BigBD0303's Avatar
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    Saturday 04/16/2013

    WOD:
    max pushups 2 minute cap unbroken
    Max situps 2 minute cap unbroken
    2 mile run
    ***68 pushups, 69 situps, 13:40 2 mile run***
    http://forum.bodybuilding.com/showthread.php?t=150467643&p=996587533#post996587533

    "If life knocks you down do a burpee"
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  17. #107
    Registered User BigBD0303's Avatar
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    Sunday 04/14/2013

    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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  18. #108
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    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

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  19. #109
    Registered User BigBD0303's Avatar
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    Two new PRs lately 155 strict press and 15 bar muscle ups unbroken
    http://forum.bodybuilding.com/showthread.php?t=150467643&p=996587533#post996587533

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