Re: Mac's getting filthy jacked!
 

[B]03-30-12[/B]



[B]Snatch From Blocks (just below knee):[/B] 3X2 @ [B]140lbs[/B], 2X2 @ [B]150lbs[/B] – rest 75 sec.

[B]Clean From Blocks (just below knee):[/B] 3X2 @ [B]175lbs[/B], 2X2 @ [B]190lbs[/B] – rest 75 sec.

[B]4X2 Heaving Snatch Balance[/B] – heavier than last week [B]175, 185, 190, 195[/B] rest 75 sec. DEMO

[B]1X20 Back Squat[/B] - [B]250lbs[/B]

Conditioning (Parts A/B)

Part A:

3 rounds for working time of:

10 Push Press 135/95#
15 HR Pushups
20 Pullups

*Rest 2 minutes after each round.

[B]2:45, 4:37, 5:43 (Gassed from the back squat)[/B]

-Rest 10 minutes between parts.

Part B:

6 minute AMRAP of:

7 Hang Power Cleans @ 185/120#
11 Ring Dips
14 T2B

[B]Used the as a cool down since I was just completely wiped out, just did the cleans and the ring dips and bounced out since I had to get to class.[/B]

Re: Mac's getting filthy jacked!
 

[B]04-02-12[/B]

1) 5X1 Snatch @ 80-90% – rest 90 sec.
[B]150, 150, 160, 160, 160[/B]

Notes: Begin at 80% and increase to 90% throughout sets if technique is perfect. DO NOT go past 90% and do not add to 80% if technique is not perfect.

2a) 4X2 Snatch Pulls – heavier than last week, rest 60 sec. DEMO VIDEO
[B]235[/B]

2b) 4X2 Tempo High-Bar Back Squat @ 80% – rest 60 sec.
[B]250[/B]

Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

Strength

1a) 7X3 Weighted STRICT Pullups @ 70%
[B]45, 35, 30, 30, 30, 30, 30 [/B]

1b) 7X3 Bench Press @ 70%
[B]195[/B]

Notes: Rest intervals should be no more than the length of time it takes to transition movements. You may time this total effort, but DO NOT go so fast that there is a possibility of missing reps, or having to break sets. There should be no more than 45 sec. rest between sets.

Skill

10 minutes practice on Muscle-Ups to Ring HSPU.
[B]Just hit a bunch of muscle ups for he most part, didn't have to time to give this the effort it deserved, this will probably be a common theme since I'm always rushing to class...[/B]


Notes: If you are proficient at these, practice stringing them together. If you are not, try to get some clean singles. Do not do more than 15 total reps.

Midline

4 minute AMRAP of:

L-Sit Hold (on paralettes)

For total seconds.
[B]~1:45[/B]

Re: Mac's getting filthy jacked!
 

[B]04-03-12[/B]

*For both lifts (Snatch and Clean & Jerk), perform one set at each percentage. After 80%, try to increase the weight for 3 more sets. You may to a max effort if everything feels good.

1) Power Snatch + Snatch (full squat): 1X70%, 1X75%, 1X80%, + 3 – rest 75 sec.
[B]130, 140, 150, 155, 160, 165 (All of these felt awesome)[/B]

Notes: These are single reps and DO NOT have to be touch and go. One rep would be 1 Power Snatch AND 1 Snatch.

2) Power Clean + Push Jerk: 1X70%, 1X75%, 1X80%, + 3 – rest 75 sec.
[B]165, 175, 185, 190, 195, 200 (These felt great too, probably too easy to be honest)[/B]

Conditioning

For time:

30 Box Jumps 30/26″
20 Deadlifts 315/205# (Subbed 275)
30 T2B
20 DB Push Press 50/35# (53lb Kbs)
30 GHD Situps
20 Row for Calories
30 Alternating Weighted Pistols 25/15# (DB) (Unweighted)
20 Burpee Box Jumps 30/26″

[B]21:53 (This wasn't really so hard, probably could have accomplished this RX if I was willing to take the extra time. Felt like I did a lot of resting anyhow which is probably why it wasn't so bad, but I'm sure I'll get better when my metabolic capacity returns)[/B]

Re: Mac's getting filthy jacked!
 

[B]04-04-12[/B]

BB Gymnastics

1) 5X1 Clean (full squat) & Jerk (split) @ 80-90% – rest 90 sec.
[B]185, 190, 190, 195, 200[/B]

Notes: Begin at 80% and increase to 90% throughout sets if technique is perfect. DO NOT go past 80% and do not add to 90% if technique is not perfect.

2a) 4X2 Clean Pulls – heavy, rest 60 sec.
[B]285, 285, 285, 305[/B]

2b) 4X2 1&1/4 Front Squats – heavy, rest 60 sec. VIDEO DEMO
[B]205 (A little too light but my lower back was feeling fried)[/B]

Notes: Aim to use more weight on these than last week. Straps should be used for Clean Pulls.

Conditioning

5 rounds for total working time of:

Run(sprint) 400m
15 C2B Pullups

*Rest 2 minutes.
[B]2:53, 3:09, 3:58, 4:20, 3:56 (Obviously I run to slow, first two set unbroken)[/B]

Notes: The goal is to go ALL OUT on each run, then try to complete the pullups unbroken. There will be no penalty for breaking pullups, but try to get as far as possible without breaking.

Strength

1a) 3X15 GH Raise – rest 45 sec.
[B]Skipped[/B]

1b) 3X10 Reverse Hypers – heavy, rest 45 sec.
[B]Skipped (It was late and I wanted to get out of the gym, I plan to go in tomorrow and make these up)[/B]

Re: Mac's getting filthy jacked!
 

[B]04-06-12[/B]

1) Snatch From Blocks (just below knee): 2 X 75%, 2 X 80%, 3X1 @ 85% – rest 75 sec.
[B]140, 150, 160[/B]

2) Clean From Blocks (just below knee): 2 X 75%, 2 X 80%, 3X1 @ 85% – rest 75 sec.
[B]175, 190, 200[/B]

3) 4X1 Heaving Snatch Balance – heavier than last week, rest 75 sec.
[B]185, 195, 205, 225(PR)[/B]

Strength

1X20 Back Squat
[B]16 Reps @ 265[/B]

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

Re: Mac's getting filthy jacked!
 

[B]04-10-12[/B]

BB Gymnastics

1) Power Snatch: 5X1 @ 70% — rest 75 sec.
[B]135[/B]

2) Power Clean + Push Jerk: 5X1 @ 70% – rest 75 sec.
[B]165[/B]

3) Clean Pull: 3X2 @ 90% — rest 60 sec.
[B]215[/B]

Conditioning

For total time:

“Elizabeth”

21-15-9 of:

Squat Cleans 135/95#
Ring Dips

[B]10:18[/B]

*Rest 2 minutes.

12 Rope Climbs 15′
50 GHD Situps
Row 1K

[B]37:53 (Including Elizabeth and 2 minute rest)[/B]

Re: Mac's getting filthy jacked!
 

[B]04-11-12[/B]

BB Gymnastics

1) Snatch: 3X1 @ 80% – rest 60 sec.
[B]150[/B]

2) Clean & Jerk: 3X1 @ 80% – rest 60 sec.
[B]190[/B]

3) Snatch Pull: 3X2 @ 90% – rest 60 sec.
[B]165[/B]

Conditioning (pain threshold training)

Compare to 120211.

5 rounds for total time of:

Row 250m
10 Squat Clean to Thrusters 95/65#
15 Burpees

-Rest 3 minutes.

Notes: This entire WOD should be performed with a 20/10# vest.

[B]34:50 - 12:00 = 22:50 of work (Felt like crap, didn't wear the vest and moved through it at a leisurely pace)[/B]

Re: Mac's getting filthy jacked!
 

[B]04-13-12[/B]

Run 800m
30 Muscle-Ups
Run 800m

For time.

[B]20:53[/B]

Re: Mac's getting filthy jacked!
 

[B]04-14-12[/B]

BB Gymnastics

1) 15 minutes to establish a 1RM Snatch.
Took a lot more attempts than I was supposed to [B]PR'd at 195[/B] within 5 attempts but went overboard on the attempts shooting for 200. 200 is a very doable weight, I was just way to anxious and tired.

Notes: Take no more than 5 heavy attempts.

2) 15 minutes to establish a 1RM Clean & Jerk.
Shot right up to 240 and hit the clean twice but missed the jerk both times. So as it stands, my clean is 240, jerk is 235, but clean and jerk is 227....wtf!?

Notes: Take no more than 5 heavy attempts.

Strength

1X20 Back Squat
[B]16 Reps @ 265[/B]


Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

Re: Mac's getting filthy jacked!
 

[B]04-17-12[/B]

BB Gymnastics

1) 5X2 1 Hang Power Clean + 1 Push Press + 1 Front Squat + 1 Push Jerk @ 65% (of 1RM Clean & Jerk) – rest 75 sec.
[B]155[/B]
(Messed this up, did a hang squat clean and a split jerk instead...whoops. Whatever that's tailored more to my weaknesses anyhow)


Notes: Each set of the above complex should be repeated for 2 reps. One set is the sequence (complex) listed above performed twice through.

Strength

1) 12 Minutes to establish a 1RM High-Bar Back Squat.
Notes: Take no more than 4 attempts. Start at approximately 80-85% of your old 1RM, then work to 90-95%, then either match or beat your old PR.
[B]PR at 335[/B]

2) 3 X ME Strict HSPU – rest 2 minutes.
Notes: Standard is hands on floor and head to floor. Hands must be inside elbow width.
[B]7, 6, 5[/B]

Conditioning

3 rounds for time of:

100 Double-Unders
20 Pistols (10l/10r – apportion in any way)
10 Push Jerks 155/105#

[B]18:00[/B]

Re: Mac's getting filthy jacked!
 

[B]04-18-12[/B]

BB Gymnastics

1) Every 30 sec for 5 minutes complete 2 Snatches (full squat) @ 75%.
Notes: There will be a 10 Burpee penalty for every missed rep.
[B]145[/B] (Didn't realize until I got into this that it was 20 freakin snatches at 145 in 5 minutes, and it gassed me good)

2) Every 30 sec for 5 minutes complete 1 Clean & Jerk (full squat) @ 75%.
Notes: There will be a 20 Burpee penalty for every missed rep.
[B]180[/B]

Strength

1a) 3 X ME Bench Press @ 75% – rest 60 sec.
[B]10@205, 5@205, 3@205[/B]

1b) 3 X ME Strict C2B Pullups – rest 60 sec.
[B]4, 3, 2[/B]

Re: Mac's getting filthy jacked!
 

[B]04-20-12[/B]

BB Gymnastics/Conditioning

1) 5X1 20 Double-Unders + 1 Snatch (any style) @ 65%, 70%, 75%, 80%, 85% – rest EXACTLY 30 sec.
[B]125, 135, 145, 155, 165[/B]

2) 5X1 Row 200M + 4 Hang Cleans (any style) @ 225/135# – rest 30 sec.
[B]185[/B]


Notes: Rows should be ALL OUT every round. The goal is to perform the HC UB.

Conditioning

3 rounds for time of:

15 KIPPING HSPU
10 1 Arm DB Snatches (alternating) 100/70#
5 Muscle Ups

[B]TIME = 21:06[/B]

Notes: Everything here should be performed to Regional standard. ALL HSPU must be Kipped. I DO NOT care if you can do them all strict. Kipping is the standard.

Re: Mac's getting filthy jacked!
 

[B]04-21-12[/B]

BB Gymnastics

12 minutes to establish a 1RM Jerk.
Was kind of hungover so when I went for 225 which isn't even a PR and failed I just quit the movement for the day. Was feeling totally there.

Conditioning (2 parts)

Part 1-

3 rounds for time of:

21 11′ Wall Balls 20/14#
21 T2B

[B]Time = 10:03[/B]

-Then (no rest)-

10 minute AMRAP of:

3 Deadlifts 345/225# SUB 315#
3 Rope Climbs
30′ DB Farmer Carry 100/70# SUB 85# Barbell

[B]Rounds = 1 + 2 Rope Climbs [/B]

Notes: If you do not have 100/70# DB, then use 2 BB with 85/65#.

Re: Mac's getting filthy jacked!
 

[B]04-23-12[/B]

BB Gymnastics/Conditioning

*This should be performed as one continuous effort. MAKE SURE to read the notes below.

1) 4X2 T&G Snatch (any style) @ 75% – rest 40 sec.
[B]145[/B]
2) 50 Double-Unders – rest 20 sec.
3) 1 Snatch @ 85% – rest 20 sec.
[B]165[/B]
4) 50 Double-Unders – rest 20 sec.
5) 1 Snatch @ 95%
[B]185[/B]

Notes: 40 seconds rest should be taken after the final set of snatches @ 75% and before the first set of double-unders. It is not necessary to time the double-unders, but there should be no extra rest. 3 attempts may be taken at both the 85 & 95% snatch singles, but all 3 attempts should be kept to under 60 seconds.

Conditioning

4 rounds for total reps of:

45 sec. ME Muscle-Ups
15 sec. Rest
45 sec. ME 5 Front Squats + 3 Push Jerks @ 135/95#
15 sec. Rest

[B]Total Reps = 66 (Around 16 Muscle ups)[/B]

Notes: The goal is to perform the FS+PJ unbroken for each 45 sec. round. Resting in the rack is recommended if necessary.

Re: Mac's getting filthy jacked!
 

[B]04-24-12[/B]

BB Gymnastics

1) 4X1 Hang Power Clean + 1 Hang Squat Clean + 1 Push Jerk @ 75% – rest 40 sec.
[B]180[/B]

Notes: The percentages should be based on your 1RM Clean. The entire complex should be unbroken. If you are a regional competitor and are not a member of Group 1, you should perform this at above 225/135# even if that is above 75%.

2) 4X3 Snatch Balance (NO heaving) – rest 60 sec.
[B]95, 115, 115[/B]

Strength

1a) 3X5 Tempo Deadlifts – heavy, rest 60 sec.
[B]225, 255, 275[/B]

Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.

1b) 3X5 Strict Pullups + ME Kipping Pullups – rest 60 sec.
[B]5+17, 5+7, 5+5[/B]

Notes: This should be one unbroken set of 5 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.

Conditioning

For time:

8 Pistols
8 HSPU
8 Burpee Over-The-Box Jumps 24″
12 Pistols
12 HSPU
12 Burpee Over-The-Box Jumps 24″
16 Pistols
16 HSPU
16 Burpee Over-The-Box Jumps 24″

[B]Time = 12:37[/B]

Notes: All Pistols should be alternating. HSPU are new Regionals standard and Kipping is allowed.

*Rest 10 Minutes.

Row 1K.

[B]Time = 4:13[/B]

Re: Mac's getting filthy jacked!
 

[B]04-25-12[/B]

BB Gymnastics

10 minutes to establish a 1RM Power Snatch.
[B]170 (PR)[/B]

Notes: Take no more than 5 attempts. Warm up quickly as well. This entire event should take no more than 15 minutes.

Strength

1a) 3 X ME Bench Press @ 80% – rest 60 sec.
[B]8@220, 6@220, 4@220[/B]

1b) 3 X 8 Banded GH Raise – heavy, rest 60 sec.
[B]Completed[/B]

Conditioning

12 minute AMRAP of:

25 Double-Unders
20 Perfectly Vertical KBS 24/16kg
15 T2B

[B]Rounds = 2 + 1 T2B (Pretty much just walked through this)[/B]

Re: Mac's getting filthy jacked!
 

[B]04-28-12[/B]

“Amanda”

9-7-5 of:

Muscle-Ups
Snatches (full squat) @ 135/95#

For time.

[B]8:49[/B]

Re: Mac's getting filthy jacked!
 

[B]05-01-12[/B]

[B]Press[/B] - 3@120, 3@135, 6@155

10-9-8-7-6-5-4-3-2-1

Strict Pull-ups
Strict Toes to Bar

<There is no time component to this WOD,
But try to transition back and forth with no rest>

All sets unbroken

Re: Mac's getting filthy jacked!
 

[B]05-02-12[/B]

BB Gymnastics

10 minutes to establish a 1RM Snatch from blocks (just below the knee).
[B]185[/B]

Notes: Take no more than 5 attempts. Warm up quickly as well. This entire event should take no more than 15 minutes.

Strength

1a) 3 X ME Bench Press @ 85% – rest 60 sec.
[B]5, 4, 3 @ 235[/B]

1b) 3 X 8 Single Arm DB Bent Over Row (8l/8r) – heaviest possible, rest 60 sec.
[B]70[/B]

[B]Back Lever Work[/B]

21-15-9
Box Jumps
Hang Squat Snatch- 75/55

[B]8:11[/B]

Re: Mac's getting filthy jacked!
 

[B]05-03-12[/B]

[B]Back Squat[/B] - 3@255, 3@285, 2@325

5 Rounds for Time:
10 HSPU
15 KB Swings- 55/35

[B]14:14[/B]

Re: Mac's getting filthy jacked!
 

[B]Filthy Fifty [/B]
50 Box Jumps- 24/20
50 Jumping Pull-ups
50 KB Swings- 35
Walking Lunge- 50 Steps
50 K to E
50 Push-Press- 45/35
50 Back Ext.
50 Wall-Balls- 20/14
50 Burpees
50 Double-Unders

[B]34:34[/B]

Re: Mac's getting filthy jacked!
 

[B]05-07-12[/B]

[B]Deadlift[/B] - 5@275, 3@315, 3@345

“Cindy”
20 min. AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

[B]17 Rounds[/B]

Re: Mac's getting filthy jacked!
 

[B]Shoulder Press [/B] - 5@125, 3@145, 1@160


For Time:
Run 800m
20 Clean & Jerks- 60% of 1RM
Run 400m
20 Clean & Jerks- 60% of 1RM
Run 800m

[B]22:01[/B]

Re: Mac's getting filthy jacked!
 

BB Gymnastics

5X2 Snatch off blocks ( just below the knee) @ 85% – rest 75 second
[B]165[/B]

Strength

1a) 3 X ME Bench Press @ 90% – rest 60 sec.
[B]3, 3, 2 @ 245[/B]

1b) 3 X 8 Single Arm DB Bent Over Row (8l/8r) – heavier than last week, rest 60 sec.
[B]70 (Biggest bell we have)[/B]

Gymnastic Skills
[B]Planche, Front Lever, and Handstand work[/B]


“Annie”
50-40-30-20-10
Sit-up
Double-unders

[B]14:05[/B] (Made sure to keep the sit ups in my stomach and not flail around like and idiot just to get a time that makes the exercise irrelevant)

Re: Mac's getting filthy jacked!
 

[B]Back Squat[/B] - 5@275, 3@300, 1@340


3 Rounds for Time:
Run 400m
15 Thrusters- 95/65
10 C to B Pull-ups

[B]12:37[/B] (unbroken, just a really slow runner when it comes to anything over 100m)

Re: Mac's getting filthy jacked!
 

[B]05-11-12[/B]

[B]Snatch Balance[/B] - 3@205

20 min. AMRAP of:
15 Double-unders
15 Burpees
15 Box Jumps
1 Rope Climb

[B]6 Rounds + 14 Burpees [/B]

Re: Mac's getting filthy jacked!
 

[B]05-14-12[/B]

BB Gymnastics

1) 5X2 Snatch @ 80% – rest 60-80 sec.
Notes: These ARE NOT touch & go reps. Reset before each rep.
[B]160[/B]

2a) 3X3 Snatch Pulls – heavier than last week, rest 60 sec.
[B]225[/B]

2b) 3X3 Heaving Snatch Balances – heavier than last week, rest 60 sec.
[B]165[/B]

Conditioning

Row 500m
100 Double-Unders
200′ DB Farmers Carry 100/70#
20 Alternating DB Snatches 100/70#
100 Double-Unders
Row 500m

For time.
[B]16:33[/B]

Strength

1a) 2X8 Weighted GH Raise – heaviest possible, rest 45 sec.
1b) 2X8 Tempo GHD Situps (5 counts down, 5 counts up) – rest 45 sec.

Re: Mac's getting filthy jacked!
 

[B]05-28-12[/B]

“DT”

5 rounds for time of:

12 Deadlifts @ 155/105#
9 HPC @ 155/105#
6 Push Jerks @ 155/105#

[B]15:07[/B]

Re: Mac's getting filthy jacked!
 

[B]05-29-12[/B]

BB Gymnastics

7X1 Clean & Jerk @ 90% – rest 60-80 sec.
215

Strength

Back Squat: 1X8 @ 220, 1X8 @ 235, 1X5 @ 265, 1X5 @ 285 – rest 1:00-2:00 between sets.

Notes: Percentage is based off of 120515

Conditioning

“Helen”

3 rounds for time of:

Run 400m
21 KBS 24/16kg
12 Pullups

[B]11:42[/B]

Runs were 437m

Re: Mac's getting filthy jacked!
 

[B]05-30-12[/B]

BB Gymnastics

20 minutes to establish a 1RM 3 position Snatch (low to high). DEMO VIDEO
155

Conditioning

30 Muscle-Ups for time.

9:24

Had 21 reps at the 4 minute mark and managed to fall apart for the last 9

Re: Mac's getting filthy jacked!
 

[B]06-01-12[/B]

“CrossFit Total”

1RM Back Squat 360
1RM Shoulder Press [B]171 PR[/B]
1RM Deadlift [B]370 PR[/B]

[B]Total = 901 PR[/B]

Re: Mac's getting filthy jacked!
 

[B]06-02-12[/B]

BB Gymnastics

20 minutes to establish a 1RM Snatch.
Felt like ****, couldn't even snatch 185. PR is 195 but I can normally walk in on any give day and snatch 185


Conditioning

“Cindy”

20 minute AMRAP of:

5 Pullups
10 Pushups
15 Air Squats

15 Rounds....just a complete **** show

Re: Mac's getting filthy jacked!
 

[B]06-04-12[/B]
BB Gymnastics

20 minutes to establish a 1RM Clean & Jerk.
[B]230 PR[/B] Before this CnJ PR was 227, clean was 240 and jerk was 235. So a PR for putting them together. [B]PR'd my clean at 245[/B] but couldn't stick the jerk.

Conditioning

*Testing Day

1) Max Height Box Jump
46" Flat
50" One Step

2) Max Pullups
32...

3) Max Distance Handstand Walk
7'2"....

4) Run 400m
1:20:19 on a 437m route

5) Row 500m
1:40

Re: Mac's getting filthy jacked!
 

[B]06-05-12[/B]

Strength

Back Squat: 1X8 @ 235, 1X5 @ 250, 1X5 @ 265, 1X3 @ 285, 1X3 @ 300 – rest 1:00-2:00 between sets.

Notes: Percentage is based off of 120515

Conditioning

“Diane”

Compare to 120207

21-15-9 of:

Deadlifts 225/155#
HSPU

For time.

6:55 Subbed elevated ring push up for hspu's. My neck has been tweaked since the press of the CFT. Have huge knots in my back and a stiff neck. HSPUs would've wrecked me, especially if I tried to PR and kip.