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

Mac Oneill 02-27-2009 03:53 PM

Re: Mac's getting filthy jacked!
 
[B]02-27-09[/B]

I woke up today after about 9-10 hours of sleep with my body and mind feeling absolutly drained...I think it was trying to tell me something...:rolleyes:

I decided to pound some coffee and head to gym.

Being so tired it seems like to would be better used as active rest/skill work day, so I spent about an hour or so working on gymnastics skills.

Back Levers

Iron Cross Progressions

Muscle Up to Iron Cross Progressions

L-Pull Ups

and all sorts of other crap.

Iron Crosses definately started shredding my shoulders...

Good day though the workout woke my *** up!

David Schneider 02-28-2009 03:07 PM

Re: Mac's getting filthy jacked!
 
[QUOTE=Mac Oneill;528251]CONTROLLED LABS!!!

Yes I have heard of it...Hows it work for you?[/QUOTE]

Eh, I'm not sure. I think I liked it when I used to take it, but I'm not as consistent as I should be, so I'm not sure.

[QUOTE=Mac Oneill;528967][B]02-27-09[/B]

I woke up today after about 9-10 hours of sleep with my body and mind feeling absolutly drained...I think it was trying to tell me something...:rolleyes:

I decided to pound some coffee and head to gym.

Being so tired it seems like to would be better used as active rest/skill work day, so I spent about an hour or so working on gymnastics skills.

Back Levers

Iron Cross Progressions

Muscle Up to Iron Cross Progressions

L-Pull Ups

and all sorts of other crap.

[B][SIZE="5"]Iron Crosses definately started shredding my shoulders...[/SIZE][/B]

Good day though the workout woke my *** up![/QUOTE]

Told you man!!!

Great active rest day there Mac, good stuff bro.

Mac Oneill 03-01-2009 12:24 PM

Re: Mac's getting filthy jacked!
 
[B]02-28-09[/B]

[B]Warm Up(On Rings)[/B]
Skin the Cat - 1x5
L-Pull Ups - 1x5
Knees to Elbows - 1x15
Dips - 1x10

[B]Planche Progression[/B]
Frog Stand - 1x18seconds, 1x14seconds, 1x21seconds, 1x7seconds(Not sure why I was having trouble with these)

[B]Olympic Lift[/B]
Clean & Jerk - 5x1 - 1@135lb, 1@145lb, 1@155lb, 1@165lb(Fail), 1@165lb(I decided to stop once I got 165 since I failed on it the other day)

[B]Slow Lift[/B]
Back Squat - 5x3 - 3@155lb, 3@175lb, 3@195lb, 3@215lb, 3@235lb(PR)

Roman Deadlift - 1x8 - 8@135lb

Incline Bench Press - 5x3 - 3@135lb, 3@155lb, 3@165lb, 3@175lb, 3@180lb(PR)

[B]WOD[/B]
Jeremy?
21-15-9:
95lb Overhead Squat
Burpees
Time = 6:03(I could have had a much fast time. My hand went numb after the first round of OHS so I wasted some time trying to get the feeling back into my hand. Never happend so I said **** it and finished up. My hand is still a little numb today but nothing major, its just really ****ing weird.)

Another Good Day! :pepper:

Ben Gallardy 03-02-2009 10:42 AM

Re: Mac's getting filthy jacked!
 
Hand going numb? Don't they call that the stranger? haha...jk

Seriously though Mac, nice work on the PR's. Tearing it up.

I have experienced the same numbness in my wrist/hand after doing OHS. Don't know what causes it, and it doesn't really bother me, but I do know it is ****ing weird and normally lingers for a day or two. I'm posting a thread on the topic and see what happens....

Ben Gallardy 03-02-2009 10:46 AM

Re: Mac's getting filthy jacked!
 
Or do a search.....

[URL]http://www.board.crossfit.com/showthread.php?t=30518[/URL]

Mac Oneill 03-02-2009 12:09 PM

Re: Mac's getting filthy jacked!
 
[QUOTE=Ben Gallardy;530538]Hand going numb? Don't they call that the stranger? haha...jk

Seriously though Mac, nice work on the PR's. Tearing it up.

I have experienced the same numbness in my wrist/hand after doing OHS. Don't know what causes it, and it doesn't really bother me, but I do know it is ****ing weird and normally lingers for a day or two. I'm posting a thread on the topic and see what happens....[/QUOTE]

LOL! I would have gladly hung out with the stranger, but he decided to stop by when I was in the gym...totally uncalled for....:rofl:

Thanks Ben, some of these PRs seem to come pretty easily. :) I might need to start pushing more weight...I'm still not sure where my lifts are at since I just recovered from my back injury, :shrug: but it does feel good to get new PRs...pretty surprising as well! :pepper:

Yeah its been 2 days since I was in the gym last and I still have a little numbness that comes and goes. So far it's nothing that concerns me, but I would rather not have to deal with it of course. :mad:

I asked my mom about it and she said it might be carpal tunnel or something similar. I guess I'll see how it feels once I go to the gym today.

Thanks for the link!

Mac Oneill 03-02-2009 05:16 PM

Re: Mac's getting filthy jacked!
 
[B]03-02-09[/B]

[B]Warm Up(On Rings)[/B]
Skin the Cat - 1x5
L-Pull Up - 1x5
Knees to Elbows - 1x15
Dips - 1x10

[B]Slow Lifts[/B]
Weighted Pull Up - 3x5 - 5@20lb, 5@25lb, 5@30lb
Deadlift - 3x3 - 3@135lb, 3@185lb, 3@205lb(I havent Deadlifted in forever and they got me tired very quickly. I would have done more but I really dont want to break form and **** my back off. Pathetic Numbers! :mad:)

Thrusters - 5x3 - 3@95lb, 3@115lb, 3@125lb, 3@135lb, 3@145lb(These felt pretty good. I'm sure I could have gone heavier. Its a PR as far as I know though!! WOOT WOOT!)

[B]WOD[/B]
1/2 Nate
AMRAP in 10 minutes:
2 Muscle Ups
4 Handstand Push Ups
8 70lb Dumbell Swings
Rounds = 4 Rounds + 2MUs + 4HSPUs(My Muscle Up strength is getting really good I feel like I can do them endlessly, and my HSPUs arnt to shabby either. I have a pretty big problem with the swings. They kill my back and its still pretty sore right now. I either really need to work on my form or scale down the swing weight until my back gets stronger. Either way it ****ing irritates me and I could have got a lot more done if it wasnt for the swings. No matter though, I'm pretty sure this is the best I have done on Nate so far and as long as my back doesnt get worse I'll be happy.)

Good day overall :) except for the back pain of course :ranting2:. I didnt have any issues with the numbness in my hand either...It appears to have gone away. :pepper:

David Schneider 03-02-2009 06:30 PM

Re: Mac's getting filthy jacked!
 
[QUOTE=Mac Oneill;530875][B]03-02-09[/B]

[B]Warm Up(On Rings)[/B]
Skin the Cat - 1x5
L-Pull Up - 1x5
Knees to Elbows - 1x15
Dips - 1x10

[B]Slow Lifts[/B]
Weighted Pull Up - 3x5 - 5@20lb, 5@25lb, 5@30lb
Deadlift - 3x3 - 3@135lb, 3@185lb, 3@205lb(I havent Deadlifted in forever and they got me tired very quickly. I would have done more but I really dont want to break form and **** my back off. Pathetic Numbers! :mad:)

Thrusters - 5x3 - 3@95lb, 3@115lb, 3@125lb, 3@135lb, 3@145lb(These felt pretty good. I'm sure I could have gone heavier. Its a PR as far as I know though!! WOOT WOOT!)

[B]WOD[/B]
1/2 Nate
AMRAP in 10 minutes:
2 Muscle Ups
4 Handstand Push Ups
8 70lb Dumbell Swings
Rounds = 4 Rounds + 2MUs + 4HSPUs(My Muscle Up strength is getting really good I feel like I can do them endlessly, and my HSPUs arnt to shabby either. I have a pretty big problem with the swings. They kill my back and its still pretty sore right now. I either really need to work on my form or scale down the swing weight until my back gets stronger. Either way it ****ing irritates me and I could have got a lot more done if it wasnt for the swings. No matter though, I'm pretty sure this is the best I have done on Nate so far and as long as my back doesnt get worse I'll be happy.)

Good day overall :) except for the back pain of course :ranting2:. I didnt have any issues with the numbness in my hand either...It appears to have gone away. :pepper:[/QUOTE]

Great day here Mac!

Those thrusters are something fierce my friend!

"Half Nate" is one of my favorite WODs!!! Awesome man! The first time I did a full "Nate", I got 10 rds., barely. Then I did a halfy and got 6. But that was a while ago, so I'm due to give it another shot. Plus it works out perfectly for a nice short, heavy metcon.

Good job Bro :highfive:

Mac Oneill 03-03-2009 02:34 PM

Re: Mac's getting filthy jacked!
 
[QUOTE=David Schneider;530935]Great day here Mac!

Those thrusters are something fierce my friend!

"Half Nate" is one of my favorite WODs!!! Awesome man! The first time I did a full "Nate", I got 10 rds., barely. Then I did a halfy and got 6. But that was a while ago, so I'm due to give it another shot. Plus it works out perfectly for a nice short, heavy metcon.

Good job Bro :highfive:[/QUOTE]

Thanks man!

I love Nate too! It is definately one of my favorite WODs, but that was before the swings killed my back yesterday! LOL. The first tim I did a Full Nate I got like 6 rounds, so Half Nate with just under 5 rounds seems like a good improvement. :)

Mac Oneill 03-04-2009 02:57 PM

Re: Mac's getting filthy jacked!
 
[B]02-04-09[/B]

I ended up getting sick on Monday night, felt pretty crappy on tuesday so I skipped class, and wasn't feeling to hot this morning, but I hit the gym anyway in the hopes of sweating out some of my sickness. My back was still pretty sore today but I was able to get it nice and warm before the workout.

[B]Warm Up(On Rings) [/B]
Skin the Cat - 1x5
L-Pull Up - 1x5
Knees to Elbows - 1x15
Dips - 1x10

The warm up is starting to get real easy so I will probably start increasing the reps soon, or go through two rounds instead of one.

[B]Front Lever Progression[/B]
Tuck Lever - 1x17seconds, 1x22seconds, 1x21seconds

[B]Warm Up Continued[/B]
Overhead Squat - 2x12@45lb

These actually made my hand go numb again. I'm not exactly sure why, but I think it may have something to do with letting the bar rest on my fingertips which stretches my forearm and wrist. I'll probably have to fool around with a couple different positions in order to figure out the problem and how to fix.

[B]Olympic Lift[/B]
Power Snatch - 5x1 - 1@95lb, 1@95lb, 1@95lb, 1@95lb, 1@95lb

I could not get into a decent rhythm with these today. I figure it's because my back is still pretty sore. I'll go for it tomorrow if I can find my rhythm and become satisfied with my form.

[B]More Warm Up[/B]
DB Bench Press - 2x12@55lb

[B]Slow Lift[/B]
Bench Press - 3x5 - 5@155lb, 5@175lb, 5@195lb

After I hit the 195lb for 5 my buddy talked me into going for a big single to see if I could hit 225lb. So....

Bench Press - 2x1 - 1@210lb, 1@225lb(PR!) :gunsmilie

I'm pretty pumped about this PR since I dont really Bench Press that often. I think that the extra time I have spent on the rings and doing ring dips have shot this right up. The PR excitement is short lived though, as I remember how weak my DL numbers are. :crybaby0:

[B]WOD[/B]
None today I wasnt really feeling up to it, but I'm going to hit it hard tomorrow!

[B]Extras[/B]
Hand Clean - 3x6 - 6@95lb, 6@115lb, 6@135lb
Kipping Pull Ups - 1x20
I was going to just rock out a crap load of Kipping Pull Ups, but I figured I should work on getting the Butterfly Kip down. Of course I failed epicly and couldn't string together more than 2 or 3 in a row before I lost all momentum. I dont understand why I can't get it because the regular kip came so easy. I guess I'll have to work my *** off and probably get some additional instruction.

After the PR on the Bench Press my energy went way up, and I would have liked to got a lot more exercises in. Sadly, I had to rush to work.

Another good day, and my back feels pretty limber right now. :kicking0:


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