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-   -   Mac's getting filthy jacked! (https://board.crossfit.com/showthread.php?t=42868)

Mac Oneill 02-18-2009 10:02 AM

Re: Mac's getting filthy jacked!
 
02-18-09

Physical Therapy this morning.

My PT just stretched my out for a while and iced my butt. :D He said to take it easy for the next few days and if the swelling goes down by saturday I can get back to working out. :) All in all my back felt good this morning when I woke up, except for the bruised and swollen butt cheek. It wasnt tight at all and I cant even feel the pain from the previous injury. So all I have to do now is get rid of this nasty bruise. :kicking0:

David Schneider 02-19-2009 02:00 PM

Re: Mac's getting filthy jacked!
 
[QUOTE=Mac Oneill;520442]02-17-09

My body appears to be packing on muscle all over. It is mostly the recovery/muscle memory taking place, but I like to think it’s because of my workouts. I skipped a couple of classes today because I had way too much energy and wanted to get into the gym.

Warm up(On Rings) – 1x5-10 – Skin the Cat, L-Pull-ups, Knees to Elbows, and Dips.

Front Lever Progression – Tuck Lever – 2x30.(These felt very good today)

Weighted Pull-up – 5x3 – 30 – 30 – 30 – 30 – 35.

Overhead Squat – 5x3 – 65 – 95 – 105 – 115 – 125.

WOD – 3 Rounds: 7 Hang Cleans @ 95lb, 7 20lb Weighted Ring Dips, 7 Burpee Double Pull-up.(I was feeling real strong during this and burning right through it, but at the end of the second round my hands were very sweaty and I slipped off during one of the pull-ups. I came down and landed on the right side of my back/butt. Initially, I was more in shock of what happened than in pain. I decided to call it quits at this point in the hopes to avoid further injury to back. I am still not sure it has completely healed from the last injury. It has started swelling and hurts to jump off my right foot, but not my left. It is a little uncomfortable to walk though. I am praying that it will just be a bruise and I wont have further issues, but I guess I will know tomorrow and talk to my physical therapist about the issue. I started icing it and am hoping for the best. :( The WOD was great though and I will revisit it. :gunsmilie )[/QUOTE]

First off, don't skip class Dummy! Don't be a fool, stay in school. Up with hope, down with dope! O.k., I'm done... :D

Secondly, nice job on the triple OHS, good numbers. As always, Mc'Lovin' the gymnastics :highfive:

And, where could you have possibly found the idea for Burpee Double Pull-Ups :rolleyes:

Mac Oneill 02-19-2009 05:14 PM

Re: Mac's getting filthy jacked!
 
[QUOTE=David Schneider;522299]First off, don't skip class Dummy! Don't be a fool, stay in school. Up with hope, down with dope! O.k., I'm done...

Secondly, nice job on the triple OHS, good numbers. As always, Mc'Lovin' the gymnastics

And, where could you have possibly found the idea for Burpee Double Pull-Ups [/QUOTE]

Hahaha

Its not exactly school or even the classes I dont like, but some of the teachers I got this semester I cant stand....I have a terrible College Mathematics teacher with the driest humor. He also thinks that telling the same jokes day after day makes them funny. :ranting2:

The OHS felt great and I probably should have gone heavier, but I'm sure I'll get up to my maxes soon. :)

And yes, I am LOVING the gymnastics more and more! I'm very glad I started throwing them in regularly. :pepper:

Burpee double pull = KILLER!

As for the WOD as a whole I could have definately gone heavier, and Im sure I will next time. Burpees always kill me though I have no idea why they just burn me out. The double pull ups felt like it gave me a chance to catch my breath....DAMN BURPEES!!!

Sick WOD though :stir:...Im glad I stole it. :ninja000:

Mac Oneill 02-19-2009 05:38 PM

Re: Mac's getting filthy jacked!
 
02-19-09

I felt like I had to get into the gym today. :) My butt didnt hurt except for being pressure sensitive, nothing bad though. So, I called my PT and got the ok to hit the gym, WOOT WOOT!!!

Started my warm up with some bball then...

Warm Up(ON RINGS BABY!) - 1x5-10 - Skin the Cat, L-Pull Ups, Knees to Elbows, Dips, Push Ups.

Then I decided to work on some gymnastics I didnt really feel like working on the Front Lever or the Planche so I decided to try some Back Levers since I havent tried them in a while.

In the past I have hit about 3 or 4 back levers on a bar and they either felt extermely difficult or fairly easy. But on this day, I hit 3 Back Levers on the rings!!! :super:
They felt awesome and I'm very proud of myself considering I just started getting back into the gym.

So I dont know if its the little but of gymnastics work that I am throwing into the workouts that helped or if something just clicked, but I guess it doesnt really matter...SICK!

After that I considered the workout a success! I then spent the rest of my workout trying a few exercises to see how they felt on my back.

I did a ton of C&Js and Hanging C&Js at 135 so I can get used to tossing that around again. I then rocked out some HSPUs, Strict Wide Grip Pull Ups, and some other nonsense before cooling down with some more bball.

As for the basketball my mid range shot is still pretty much where it should be(fairly consistent), but I'm a little disapointed with the decrease I've had as far as hand speed for dribble/jukes and my verticle. I'm sure the verticle will start to restore its self once I begin hitting legs hard again, and everything else should come back as long as I keep playing consistantly.

All in all good workout, and I plan to completely master my form on the back lever...shouldnt be to tough :cool:

Mac Oneill 02-21-2009 04:24 PM

Re: Mac's getting filthy jacked!
 
02-21-09

Warm Up(On Rings) - 1x5-10 - Skin the Cat, L-Pull Ups, Knees to Elbows, Ring Dips.

Back Lever work.

Iron Cross work.(I was able to go a lot further out than I thought I could)

Tons of C&J - 135lb.

Ring Dips - 5x3 - 35 - 40 - 45 - 50 - 55.

WOD - 3 Rounds for time: 5 Bear Complex at 95lb, Sprint 150m - 7:01.

Cool Down - Basketball.

I spent a lot of time working on the rings today, and I find that I am liking the gymnastics work more and more everyday. The only problem is that it seems to completely drain my energy very quickly. Thats probably a good thing though.

Mac Oneill 02-24-2009 10:55 AM

Re: Mac's getting filthy jacked!
 
02-22-09

Went with my buddy to his gym today...did not appear to be Crossfit friendly...very little room as well, So...

Weighted Pull Ups - 5x3 - 25 - 30 - 35 - 40 - 45.

Lat Pulldown/Seated Row(Superset) - 3x10.

Bentover Rows/Rear Delt Flies(Superset) - 3x10.

Seated Side Raises - 3x10@25lbs.

Full Rawson - 1 set(With a 45lb plate 8 front raises, 35lb plate 10 front raises, 25lb plate 12 front raises, two 10lb plates 15 side raises, two 5lb plates 20 side raises...This is done as quickly as possible and is a real burner for your shoulders)

Shrugs - 3x8 - 225.

A few EZ bar curls.

Just a pretty chill day...cant wait to get back to my gym.

Mac Oneill 02-24-2009 10:58 AM

Re: Mac's getting filthy jacked!
 
02-23-09

My back feels pretty awesome. The swelling is way down and the bruise isnt very sensitive at all. I had planned to go to the gym and start back up with the regular routine but I was VERY tired after Physical Therapy for some reason....at least my back feels good.

02-24-09

OFF DAY...Just didnt have enough time to make it to the gym...Praying that I will have the time to make it in on Wednesday...

David Schneider 02-24-2009 11:50 AM

Re: Mac's getting filthy jacked!
 
[QUOTE=Mac Oneill;523942]02-21-09

Warm Up(On Rings) - 1x5-10 - Skin the Cat, L-Pull Ups, Knees to Elbows, Ring Dips.

Back Lever work.

Iron Cross work.(I was able to go a lot further out than I thought I could)

Tons of C&J - 135lb.

Ring Dips - 5x3 - 35 - 40 - 45 - 50 - 55.

WOD - 3 Rounds for time: 5 Bear Complex at 95lb, Sprint 150m - 7:01.

Cool Down - Basketball.

I spent a lot of time working on the rings today, and I find that I am liking the gymnastics work more and more everyday. The only problem is that it seems to completely drain my energy very quickly. Thats probably a good thing though.[/QUOTE]

Nice ring work here my boy!

Be careful on those Iron Cross progressions, it's easy to tear your arms and shoulders up doing those...

Keep up the great work Mac :highfive:

Mac Oneill 02-24-2009 02:00 PM

Re: Mac's getting filthy jacked!
 
[QUOTE=David Schneider;525989]Nice ring work here my boy!

Be careful on those Iron Cross progressions, it's easy to tear your arms and shoulders up doing those...

Keep up the great work Mac :highfive:[/QUOTE]

Thanks David!

I have a question for you...When I am working on the Iron Cross would it be better to go as wide as possible without falling and try to hold that position for a period of time, or should I continue to slowly go wider and wider and push the limit of what I can hold until I fall?:shrug:

David Schneider 02-24-2009 02:06 PM

Re: Mac's getting filthy jacked!
 
[QUOTE=Mac Oneill;526105]Thanks David!

I have a question for you...When I am working on the Iron Cross would it be better to go as wide as possible without falling and try to hold that position for a period of time, or should I continue to slowly go wider and wider and push the limit of what I can hold until I fall?:shrug:[/QUOTE]

I do a little of both actually. It's good to go a certain distance out that you know is manageable and just hold that for a while. Then sometimes I'll go out *very* slowly until I come down. Again, be careful though!


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