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Mac Oneill 02-14-2009 05:31 PM

Mac's getting filthy jacked!
 
Well, I should probably start with my background...I'm about 5'9, 160lb, 19 years old turning 20 in May(WOOT WOOT), and male.

I started lifting consistantly in August of 2007. The goal then was to get jacked and the goal now is the same:D. I started working out with a basic weightlifting/body building split routine. Then in June I started my friends North Central Illinois Strength and Conditioning Program for his football team. The cycle lasted 3 months and I saw great results.

At the end of the cycle I took a couple much needed weeks off and then began Crossfit.

Here is where my log began...

Monday 09-29-08 CrossFit Day 1 – Lynne – Max Rep Body Weight Bench-Press/Pull-Ups, 5 Rounds, No Time Component – 110 Total Reps – At 160lb Body Weight.

Tuesday 09-30-08 Day 2 – 5X5 Back Squat(All squats @ss to gr@ss) – 135 – 155 – 165 – 175 – 185.

Wednesday 10-01-08 Day 3 – Nate – 2 Muscle Ups/4 Handstand Push Ups/8 2-Pood(70lb Dumbbell) KB Swings, As Many Rounds As Possible In 20 Minutes – 6 Rounds 2MU 4HSPU – HSPU were human assisted.

Saturday 10-4-08 Day 4 – Barbra – 20 Pull Ups/30 Push Ups/40 Sit Ups/50 Squats, Five Rounds For Time With 3 Minute Breaks Between Each Round. Round 1 – 3:04, Round 2 – 4:20, Vomited And Gave Up Before Round 3….EPIC FAIL

Monday 10-06-08 Day 5 – 7x1 Pull up – 5 – 10 – 15 – 20 – 25 – 30 – 35, HSPU practice, Front Lever Practice, Shrugs 3x8 -225, Full Rawson.

Tuesday 10-7-08 Day 6 – Barbra 2nd Attempt – Round 1 - 3:45, Round 2 – 4:22, Round 3 – 6:03, Round 4 – 8:21, Round 5 – 8:39, Total Time Without Breaks – 31:10, Total Time With Breaks – 43:09.

Wednesday 10-8-08 Day 7 – Ryan – 7 Muscle Ups/ 21 Burpees, Five Rounds For Time – Total Time – 45:00.

Friday 10-10-08 Day 8 – Mr. Joshua – Rum 400m/ 30 Glute-Ham-Sit Ups/ 250lb Dead Lift, 15 Reps, Five Rounds For Time – Substituted 135lb for 250lb – Total Time – 50:00.

Saturday 10-11-08 Day 9 – Erin – 40lb Dumbbell Split-Clean, 15 Reps/ 21 Pull Ups, Five Rounds For Time – Total Time – 31:00

Monday 10-13-08 Day 10 – 75lb Shoulder Press, 21 Reps/ 21 Back Extensions, Seven Rounds For Time- Total Time – About 53:00

Tuesday 10-14-08 Day 11 – Dead-Lift 5x3 – 225 – 225 – 225 – 245 – 250x1(Good form, Felt real nice)

Wednesday 10-15-08 Day 12 – Squat Clean 135 10 Reps/ 50 GHD Sit Ups/ 8 Reps/ 40 GHD/ 6 Reps/ 30 GHD/ 4 Reps/ 20 GHD/ 2 Reps/ 10 GHD, For Time – Failure After Second Round….Bummer!

Saturday 10-18-08 Day 13 – Snatch 7x1 – 65 – 85 – 95 – 105 – 105 – 110 – 110/ Cindy – 5 Pull Ups/ 10 Push Ups/ 15 Squats, As Many Rounds As Possible In 20 Minutes – 15 Rounds…I was sick/ 2 workouts in a day/ played some football afterwards.

Monday 10-20-08 Day 14 – Filthy Fifty – 50 24” Box Jumps/ 50 Jumping Pull Ups/ 50 1 Pood KB Swings(Sub 35lb DB)/ 50 Walking Lunges/ 50 Knees To Elbows/ 50 45lb Push Press/ 50 Back Extensions/ 50 20lb Wall Ball Shots(Sub 45lb BB Thrusters)/ 50 Burpees/ 50 Double Unders(Sub Jumping Tuck), For Time – Total Time – 52:00

1 week off – sick

Monday 10-27-08 Day 15 – Elizabeth - 3 Rounds – 21/ 15/ 9 – 135lb Squat Cleans(Sub 95lb Squat Cleans)/ Ring Dips(Sub 2x Bar Dips) – For Time – Total Time – 44:00.(Felt terrible today)

Tuesday 10-28-08 – Day 16 – Squat Clean 7x1 – 135 – 145 – 155 – 165 – 175 – 180(fail) – 180(fail).

Wednesday 10-29-08 – Day 17 – Shoulder Press 5x1- 75 – 85 -95 -105 – 115 – 125 – Push Press 5x3 – 125 – 115 – 115 – 115 -115 - Push Jerk 5x5 – 45 – 65 – 75 – 85 - 85.

Monday 11-03-08 – Day 18 – Angie – 100 Pull Ups/ 100 Push Ups/ 100 Sit Ups/ 100 Squats – For Time – Total Time- 32:30

Tuesday 11-04-08 – Day 17 – Thrusters 7x1 – 115 – 125 – 135 – 140 – 145 – 150(x2) Fail/ Death By Pull Ups – With A Running Clock Complete The Number Of Pull Ups There Are For That Minute Every Minute(I.E. Minute 1 Do 1 Pull Up, Minute 2 Do 2, And So On) – 11 Minutes.

Wednesday 11-05-08 - Day 18 – Michael – 800 Meter Run/ 50 Sit Ups/ 50 Back Extensions – 3 Rounds For Time – Wore a 20lb Vest On 800 Meter Runs – Total Time – 30:30.

Friday 11-07-08 – Day 19 – 10 Pull Ups/ 10 65lb Thrusters – AMRAP In 20 Minutes – Total Rounds – 8 Rounds in 19:45.

Saturday 11-08-08 – Day 20 – Lynne – 122 REPS – 155lb Body Weight.

Monday 11-10-08 – Day 21 – 400 Meter Run/ 50 Squats – 4 Rounds For Time – Wore a 20lb Vest For 400 Meter Runs – Total Time – 19:53.

Tuesday 11-11-08 – Day 22 – Power Clean 7x1 – 135 – 145 – 155 – 165 – 175(Fail x2).

Wednesday 11-12-08 – Day 23 – 25 Inverted Burpees/ 25 Pull Ups/ 25 Burpees – Five Rounds For Time – Total Time – 3 Rounds Completed in 50 Minutes.(Why was this so hard!!!)

Friday 11-14-08 – Day 24 – FIGHT GONE BAD - Three Rounds Of: Wall-Ball, 20lb Ball, 10 FT Target (Reps) (Subbed 45lb Thrusters)/ Sumo Deadlift High-Pull 75lb (Reps)/ Box Jump 20" box (Reps)/ Push-press 75lb (Reps)/ Row (Calories) (Subbed 45lb Sumo Deadlift High-Pull For Reps) - In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. – Total Score – 212 Reps.

Saturday 11-15-08 – Day 25 – Jason - 100 Squats/ 5 Muscle-ups/ 75 Squats/ 10 Muscle-ups/ 50 Squats/ 15 Muscle-ups/ 25 Squats/ 20 Muscle-ups – For Time – Did Not Complete – Really Need Rings.

Monday 11-17-08 – Day 26 - 95 Pound Hang Power Snatch, 15 Reps (Subbed 65lb)/ Run 400 Meters – Five Rounds For Time – 36:00.

Tuesday 11-18-08 – Day 27 – Back Squat – 5X5 – 135 – 155 – 175 – 185 – 195.

Wednesday 11-19-08 – Day 28 – Helen - Three Rounds For Time: Run 400 Meters/ 1 1/2 Pood Kettlebell X 21 Swings (55lb Dumbbell Swing)/ 12 Pull-Ups – Total Time – 17:00.(Great WOD!)

Friday 11-21-08 – Day 29 – Push Jerk 7x1 – 95 – 115 – 125 – 135 – 145 – 155 – 165 – 175(Mental Fail) – 135x3.

Saturday 11-22-08 – Day 30 – Nicole - Complete As Many Rounds In 20 Minutes As You Can Of: Run 400 Meters/ Max Rep Pull-Ups - 6 Total Rounds = 70 Pull Ups.

Monday 11-24-08 – Day 31 – 5K Run – Total Time – 31:08 – Ran First Mile With 20lb Vest.

Tuesday 11-25-08 – Day 32 - Three Rounds For Time Of: 21 Knees to elbows/ 1 1/2 Pood Kettlebell Swing (Subbed 55lb DB), 21 Reps/21 Push-Ups/ 15 Foot Rope Climb, 3 Ascents (Subbed 15 Towel Pull-Ups)/ 20 Inch Box Jump, 21 Reps/ 21 Back Extension/ Walking Lunge, 150 ft – Total Time – 36:27.(Brutal WOD)

Wednesday 11-26-08 – Day 33 – Clean and Jerk 7x1 – 115 – 135 – 150 – 165(Fail) – 165 – 155(Fail x2).

Friday 11-28-08 – Day 34 – Lynne – 132 Reps at 160lb Body Weight.

Tuesday 12-2-08 – Day 35 – Fran – 9:49.

Wednesday 12-3-08 – Day 36 – JT – 21/15/9 of HSPUs/Ring Dips/Push Ups – For Time – Total Time – 29:48 – HSPUs Assisted After First Round – Dead Lift 7x1 – 185 - 225 -245 – 255 – 265 – 235 – 225.

Friday 12-5-08 – Day 37 – Hanging Power Snatch 7x1 – 65 – 75 – 85 – 95 – 105 – 85 – 95 – ½ Cindy (With 20lb Vest) – Total Rounds – 8.

Sunday 12-7-08 – Day 38 – Over Head Squat – 95 – 105 – 115 – 125 – Fight Gone Bad (With 20lb Vest) (Subbed Thrusters for Wall Balls And Sumo Dead Lift High Pull For Rowing) – Total Points – 223.(Beat my last score...AND WORE A VEST!):super:

Monday 12-8-08 – Day 39 – Shoulder Press 7x1 – 95 – 105 – 115 – 125 – 135(Failx3) – AMRAP In 20 Minutes Of: 15 Pull Ups/ 15 Ring Push Ups/ 15 GHD Sit Ups/ 15 Back Extensions – Total Rounds – 4 Rounds + 15 Pull Ups.

Tuesday 12-9-08 – Day 40 – Clean and Jerk 7x1- 135 – 145 – 155 – 165 – 175 – 185 – 185(Fail) – ½ Nate – Total Rounds In 10 Minutes – 4 + 2MUs.

Wednesday 12-10-08 – Day 41 – Bench Press 5x3 – 185 – 195 – 205 – 210(Fail) – 185 – Grace – 30 Reps of 135lb Clean and Jerks For Time – Total Time – 15:59. Hurt My Back.(VERY DISAPOINTING DAY...I WAS GETTING SO RIPPED AND MY BACK SET ME BACK!)

Tuesday 12-16-08 – Day 42 – Lynne – 141 Reps at 157lb body weight(used 160lb).

Wednesday 12-17-08 – Day 43 – Angie – Total Time – 26:21.

Friday 12-19-08 – Day 44 – Filthy Fifty – Total Time – 35:55.

Saturday 12-20-08 – Day 45 – Shoulder Press – 95 – 115 – 125 – 130(PR) – Erin – 23:20.





OFF UNTIL DECEMBER 30ND DUE TO BACK INJURY DURING GRACE:(






X-Rays and MRIs Came Back Negative(Good!!) – Time To Begin Physical Therapy On My Lower Back.
Physical Therapy began January 23rd and continued on the 26th 28th 29th 2nd 4th 6th and 9th

Physical Therapist okayed my to start working out on the 29th of January.
I started working out on the 30th of January with a cycle of Body Weight Bench Press, Ring Dips, and Ring Pull-Ups for about 5 rounds.

Monday 2-2-09 – The doctor has told me to avoid movements involving my back and hip drive. Bench Press – DB Incline Press – Ring Dips – DB Pullover – Ring Flies – Ring Push-Ups.

Wednesday 2-4-09 – Shoulder Press Maxing at 125(weak) – Weighted Pull-Up Maxing at 50lb(weak) Lat Pull Down/Cable Row(Superset) – Front/Side Raises/DB Shrugs(Superset).

2-5-09 – 30 Muscle Ups – DB Curls – Tricep Pushdown.

2-6-09 – Ring Pull-Ups – Ring Dips – Incline DB Press – A little basketball.

2-9-09 – Back is getting stronger – Physical Therapist okayed me for Kipping Pull-Ups – 4 Rounds of Lynne – Small Pinching Sensation In the Back – Heated game of Basketball(began to cause my back to become sore, but nothing major).

Mac Oneill 02-14-2009 06:03 PM

Re: Mac's getting filthy jacked!
 
02-12-09

My physical therapist gave me the okay to do pretty much every type of workout.

I decided that since I have tried a lot of things and I definately enjoy working out, I will tailor my workouts to my goals and the things I enjoy the most. I did a decent amount of research in regard to the way I want to program my workouts. This makes them good for me. I dont have a problem spending lots of time in the gym because I enjoy it and you will see that in the volume of my workouts:). The key will of course be recovery and listening to my body very closely. If I can listen to my body, and avoid overtraining or further injury then the results should be glorious. :super:

HERE WE GO :kicking0:

Warmed up at Physical Therapy

Planche Progression(Hold 60 seconds total) – Frog Stand – 1x50seconds, 1x10seconds.

Overhead Squat – 2x12 – 45lb bar.

Power Snatch – 7x1 – 65 – 75 – 85 – 95 – 100 – 95 – 95.

DB Bench Press – 2x12 – 45lb

Bench Press – 5x3 – 60 – 65 – 70 – 75 – 80 – 85 - 85. Definitely could have gone higher on this.

WOD – Modified Fran(Still testing my back) – 15, 10, 5 Rep Rounds – 7:00.(Metcons are going to take a long time to build back up)

Pistol Squat – 2x5(Each Leg)

Incline DB Bench – 3x8 – 45lb.

BD Rows/DB Pullovers(Superset) – 3x8 – 35lb.

Angle Chins – 1x8, 1x4.(Definitely tired)

Cooled down with a little bit of basketball.

Stretch - PT Stretches.

Today was pretty good. My snatches felt very explosive and my back doesn’t hurt much. It’s sore definitely but no sharp pain…IT WILL GET
STRONGER!

Ate a lot after my workout(I think). I had cereal for breakfast, an entire bag of lunch meat(Ham), half gallon of whole milk, 3/4 of Pizza(:cool:), Sunflower Seeds, Honey Roasted Peanuts...I dunno what else.

Mac Oneill 02-14-2009 06:57 PM

Re: Mac's getting filthy jacked!
 
02-14-09

Ok my back feels fine...were gonna push it a little harder today. I’m going into the gym with my lifting buddy Maverick! We do a good job of pushing each other and critiquing form. Plus it’s always more fun to crunch it with someone! He has some N.O. Explode as well which will for a nice long workout.

Warm up(If it can be done on the rings it is) - 1x5-10 - Skin the Cat, L-Pull-Ups, Knees to Elbows, Dips, Push-Ups, Back Extensions, GHD, Overhead Squat.(Nice and Warm)

Front Lever Progression(Hold 60 seconds total) – Tuck Lever – 2x30seconds.(It will be cool if I can get these skills one day :) )

Power Clean(It’s my favorite…but sadly, I work back up slowly) – 8x1 – 65 – 75 – 85 – 95 – 105 – 115 – 125 – 135.(These felt better once I got above 95lb…anything less feels like it just gets thrown around to easily)

Press(The standard CF Shoulder Press of course…from rack position :cool: ) – 5x3 – 95 – 105 – 110 – 115 – 115.(It gets so heavy!! I did a good job of keeping the abs tight and the back straight)

Box Step-Ups/Jumps(Superset) – 2x12 – We maybe used a 6-12 inch box, I didn’t look very closely. However, we held a 25lb dumbbell over out heads.(These were awesome and I will defiantly be doing them again)

Front Squat(Butt to the floor as usual) – 5x3 – 115 – 125 – 135 – 155 – 175.
WOD – 3 Rounds: 5 Man-Makers(35lb Dumbbells), Sprint 150m(Rest after each round) – Round 1 - 1:09 – Round 2 – 1:11 – Round 3 – 1:13.(First time for Man-Makers and it made this workout pretty brutal)

Good Mornings – 3x12 – 65lb.(Keeping this light until my back gets stronger)

DB Shrugs – 4x8 – 80lb.

Shrugs – 4x8 – 275lb.(Wrist straps make a world of difference on these…The bars at my gym are to thick for me to use the hook grip….short fat hands :( )

21’s(Front Raises, Side Raises, Seated Raises) – 3 Sets – 20lb.(This definitely seemed heavy enough, mostly because I wanted to speed right through them….Shoulders were looking big)

Lying Tricep(DB Cross-Body) – 5x5 – 30lb.

Weighted Dips – 4xMax – 15lb DB.(WHOOOOEEEEEE)

There was a basketball league going on today so we played on the short court, 8ish foot hoop.(Dunk Time…LOLZ)

We did some sprints down court to Ally Oops for each other, and then played a little one-on-one.
I Finished up with Physical Therapy Stretches and headed out to Quiznos with a half-gallon of milk.(YEEE HA)

My back is definitely tired and sore for sure, but as of now no sharp pain or any signs of regressing. GOOD DAY! :pepper:

Mac Oneill 02-15-2009 05:19 PM

Re: Mac's getting filthy jacked!
 
02-15-09

My back felt fine when I woke up this morning just a little tight. I went and played some basketball with Eno to loosen up, then did a few calf workouts, and finished up with my PT stretches. My legs are nice and sore today so this may dictate the workout I choose tomorrow.

I got a sweet Guess watch from the mall after the workout. :cool:

Its similar to this only nicer :)

[url]http://newhaven.craigslist.org/jwl/1015583523.html[/url] (W/F/S)

David Schneider 02-15-2009 05:34 PM

Re: Mac's getting filthy jacked!
 
Your avatar is ****ing sweet man!

Reading your first post made my eyes go crosseyed... ****!

I'll be watching you :ninja000:

Mac Oneill 02-15-2009 06:12 PM

Re: Mac's getting filthy jacked!
 
[QUOTE=David Schneider;519150]Your avatar is ****ing sweet man!

Reading your first post made my eyes go crosseyed... ****!

I'll be watching you :ninja000:[/QUOTE]

Hahahaha...Thanks man, that avatar was definately the best choice I've ever made in a Halloween costume. :rofl:

Sorry about the huge first post, I just wanted to get all that background information out of the way.

I'm glad to know you'll be checking my Log out though... :ninja000: Creeping on your Log gave me the motivation I needed to sit down and commit to a hybrid program :notworth:

Mac Oneill 02-16-2009 05:58 PM

Re: Mac's getting filthy jacked!
 
02-16-09

All day at work I was very excited to workout, but of course by the time I got off I was tired. My legs were still zapped from the other day so I decided to let them rest longer.

Warm up – 10-15 minutes of basketball.

Planche Progression(Hold 60 seconds total) – Frog Stand – 1x23, 1x31, 1x6.
Overhead Squat – 2x12 – 45lb.

DB Bench – 2x12 – 45lb.

Incline Bench – 5x3 – 135 – 145 – 155 – 165 – 175.(My 1RM for this was 190lb back in August and I haven’t done it since then…I suppose I should be able to break that pretty quickly)

WOD – As many rounds as possible in 10 minutes of: 3 Weighted Pull-ups, 30 pounds, 5 Strict Pull-ups, 7 Kipping Pull-up – 4 Rounds.(I really wanted to fry my back because I haven’t done Pull-ups in a little while…as you can tell from my poor number of rounds)

Calf Raises(On Leg Press) – 2x30 – 405lb.(To bad the Leg Press machine makes everything easy…But at least it looks kind of cool I guess, haha)

DB Bench – 3x5 – 70lb.(Easy, I should have gone heavier)

Hanging Snatch – 3x6 – 75lb.(These felt good, but I do love snatches)

Close Grip Bench – 1x7 – 135.(I just felt to tired to continue)

I was definitely ready to call it quits after this workout, but I just can’t turn down a game of basketball. So much for resting my legs. :shrug:

David Schneider 02-17-2009 07:21 AM

Re: Mac's getting filthy jacked!
 
[QUOTE=Mac Oneill;519850]02-16-09

All day at work I was very excited to workout, but of course by the time I got off I was tired. My legs were still zapped from the other day so I decided to let them rest longer.

Warm up – 10-15 minutes of basketball.

Planche Progression(Hold 60 seconds total) – Frog Stand – 1x23, 1x31, 1x6.
Overhead Squat – 2x12 – 45lb.

DB Bench – 2x12 – 45lb.

Incline Bench – 5x3 – 135 – 145 – 155 – 165 – 175.(My 1RM for this was 190lb back in August and I haven’t done it since then…I suppose I should be able to break that pretty quickly)

WOD – As many rounds as possible in 10 minutes of: 3 Weighted Pull-ups, 30 pounds, 5 Strict Pull-ups, 7 Kipping Pull-up – 4 Rounds.(I really wanted to fry my back because I haven’t done Pull-ups in a little while…as you can tell from my poor number of rounds)

Calf Raises(On Leg Press) – 2x30 – 405lb.(To bad the Leg Press machine makes everything easy…But at least it looks kind of cool I guess, haha)

DB Bench – 3x5 – 70lb.(Easy, I should have gone heavier)

Hanging Snatch – 3x6 – 75lb.(These felt good, but I do love snatches)

Close Grip Bench – 1x7 – 135.(I just felt to tired to continue)

I was definitely ready to call it quits after this workout, but I just can’t turn down a game of basketball. So much for resting my legs. :shrug:[/QUOTE]

Huge day here Mac, good **** :highfive:

Love the Planche progressions and keep working those OHS, those are where the moneys at. They have carryover to a lot of different areas.

Mac Oneill 02-17-2009 09:09 AM

Re: Mac's getting filthy jacked!
 
[QUOTE=David Schneider;520198]Huge day here Mac, good **** :highfive:

Love the Planche progressions and keep working those OHS, those are where the moneys at. They have carryover to a lot of different areas.[/QUOTE]

Thanks man, I would love to get a full Planche one day. I figure if I keep working on them it has to happen some day. :)

I used to do the OHS regularly in my buddys Strength and Conditioning program for football. The benefits they had on most of my exercises was amazing. I'm hoping to see huge results in the snatch department once I start tossing on more weight. :D

Mac Oneill 02-17-2009 12:03 PM

Re: Mac's getting filthy jacked!
 
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 )

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!

Mac Oneill 02-24-2009 02:15 PM

Re: Mac's getting filthy jacked!
 
[QUOTE=David Schneider;526123]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![/QUOTE]

Thanks man I appreciate it, and Ill definately be careful. :)

Mac Oneill 02-25-2009 12:47 PM

Re: Mac's getting filthy jacked!
 
02-25-09

I'm going to try to make this log look cleaner. :)

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

[B]Warm Up Continued[/B]
GHD - 1x10
Back Extensions - 1x10

[B]Planche Progression[/B]
Frog Stand - 1x30seconds, 1x20seconds, 1x10seconds

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

[B]Olympic Lift[/B]
Power Snatch - 5x1 - 1@75lb - 1@95lb - 1@105 - 1@115 - 1@125(FAIL)
I originally wanted to go for 7x1 and hopefully hit a 135lb Snatch. 115 is a PR though seeing as how I have never tried to go over 100 pounds...as far as I can remember. It felt easy but I couldnt get 125 for some reason. I would have tried again but I didnt feel the need to keep Snatching after I hit a PR. I'm sure I'll get more next time!

[B]Slow Lifts[/B]
Snatch Grip Deadlift Off Box - 2x3@135(My back was getting tired so I decided I didnt need to sacrifice the quality of the lift for quantity.)
DB Bench - 2x12@50lb
Bench Press - 5x3 - 3@135lb - 3@155lb - 3@175lb - 3@185lb - 3@195(I am definately surprised that my bench has stayed so strong. I guess ring dips have done a wonderful job at keeping it strong.)

[B]WOD[/B]
3 Rounds For Time:
7 HSPUs
7 Thrusters@95lb
7 SDHP@95lb
Time = 9:33(I was surprised I kept this under 10 minutes considering I hit the rest of my lifts so hard. :kicking0:)

Great day I would say! Time for work :(

David Schneider 02-25-2009 01:53 PM

Re: Mac's getting filthy jacked!
 
[QUOTE=Mac Oneill;526947]02-25-09

I'm going to try to make this log look cleaner. :)

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

[B]Warm Up Continued[/B]
GHD - 1x10
Back Extensions - 1x10

[B]Planche Progression[/B]
Frog Stand - 1x30seconds, 1x20seconds, 1x10seconds

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

[B]Olympic Lift[/B]
Power Snatch - 5x1 - 1@75lb - 1@95lb - 1@105 - 1@115 - 1@125(FAIL)
I originally wanted to go for 7x1 and hopefully hit a 135lb Snatch. 115 is a PR though seeing as how I have never tried to go over 100 pounds...as far as I can remember. It felt easy but I couldnt get 125 for some reason. I would have tried again but I didnt feel the need to keep Snatching after I hit a PR. I'm sure I'll get more next time!

[B]Slow Lifts[/B]
Snatch Grip Deadlift Off Box - 2x3@135(My back was getting tired so I decided I didnt need to sacrifice the quality of the lift for quantity.)
DB Bench - 2x12@50lb
Bench Press - 5x3 - 3@135lb - 3@155lb - 3@175lb - 3@185lb - 3@195(I am definately surprised that my bench has stayed so strong. I guess ring dips have done a wonderful job at keeping it strong.)

[B]WOD[/B]
3 Rounds For Time:
7 HSPUs
7 Thrusters@95lb
7 SDHP@95lb
Time = 9:33(I was surprised I kept this under 10 minutes considering I hit the rest of my lifts so hard. :kicking0:)

Great day I would say! Time for work :([/QUOTE]

Great job today Mac!

And thanks for organizing this ****ing log for me! Much better!

Strong day. Strong metcon effort. Well done :highfive:

Mac Oneill 02-25-2009 03:55 PM

Re: Mac's getting filthy jacked!
 
[QUOTE=David Schneider;527010]Great job today Mac!

And thanks for organizing this ****ing log for me! Much better!

Strong day. Strong metcon effort. Well done :highfive:[/QUOTE]

Thanks man!

I'll try to keep the log clean from now on...I just dont always have time, or maybe I get lazy. :rolleyes:

By the way, do you take any suppliments? Just curious. :shrug:

Mac Oneill 02-26-2009 05:54 PM

Re: Mac's getting filthy jacked!
 
[B]02-26-09[/B]

Had my last day of Physical Therapy today...Time to hit the gym!

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

[B]Front Lever Progression[/B]
Tuck Lever - 1x30seconds, 1x30seconds

[B]Olympic Lift[/B]
Power Clean 6x1 - 1@135lb - 1@145lb - 1@155lb - 1@155lb - 1@165lb(Fail) - 1@165lb(Fail)
Not sure why I couldnt hit 165 but I figured if I failed twice I might as well give my back a rest.

Push Press 5x3 - 3@95lb - 3@95lb - 3@115lb - 3@125lb - 3@135lb(PR)
Easy PR. :)

[B]WOD[/B]
21-15-9:
135lb Back Squat
Pull Ups
Time = 5:50(I felt like I havent done Pull-ups or Back Squats in a while so I decided to turn it into a WOD. :) I didnt have to break up any sets and the squats were @ss to gr@ss of course. I guess I'll have to go heavier next time or just throw in another exercise.)

[B]Extras[/B] :)
DB Shrug - 4x8@85lb
Shrugs - 4x8@225lb
HSPU - 1x8 - 1x5
Straight Bar Curl - 2x10@65lb
Bar Dips - 2x10

Good workout, my back is getting stronger every day, and so am I! Hopefully I well get back to my strength from before the injury quickly! :super:

David Schneider 02-26-2009 06:34 PM

Re: Mac's getting filthy jacked!
 
[QUOTE=Mac Oneill;528160][B]02-26-09[/B]

Had my last day of Physical Therapy today...Time to hit the gym!

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

[B]Front Lever Progression[/B]
Tuck Lever - 1x30seconds, 1x30seconds

[B]Olympic Lift[/B]
Power Clean 6x1 - 1@135lb - 1@145lb - 1@155lb - 1@155lb - 1@165lb(Fail) - 1@165lb(Fail)
Not sure why I couldnt hit 165 but I figured if I failed twice I might as well give my back a rest.

Push Press 5x3 - 3@95lb - 3@95lb - 3@115lb - 3@125lb - 3@135lb(PR)
Easy PR. :)

[B]WOD[/B]
21-15-9:
135lb Back Squat
Pull Ups
Time = 5:50(I felt like I havent done Pull-ups or Back Squats in a while so I decided to turn it into a WOD. :) I didnt have to break up any sets and the squats were @ss to gr@ss of course. I guess I'll have to go heavier next time or just throw in another exercise.)

[B]Extras[/B] :)
DB Shrug - 4x8@85lb
Shrugs - 4x8@225lb
HSPU - 1x8 - 1x5
Straight Bar Curl - 2x10@65lb
Bar Dips - 2x10

Good workout, my back is getting stronger every day, and so am I! Hopefully I well get back to my strength from before the injury quickly! :super:[/QUOTE]

Good work today Mac, I'm impressed. Keep it up :highfive:

As far as supplements go, I used to take them a LONG time ago, before CF. But it's funny that you ask, becaue I just found the rest of my Creatine and a big bag of whey protein. So I'm actually doing my best to take the creatine and I've started back up with taking some protein shakes (water, chocolate whey, frozen fruit, maybe some peanut butter). I'm just doing this because I already had the stuff from before. But I figure it can't hurt anything...

What about you?

Mac Oneill 02-26-2009 07:13 PM

Re: Mac's getting filthy jacked!
 
[QUOTE=David Schneider;528176]Good work today Mac, I'm impressed. Keep it up :highfive:

As far as supplements go, I used to take them a LONG time ago, before CF. But it's funny that you ask, becaue I just found the rest of my Creatine and a big bag of whey protein. So I'm actually doing my best to take the creatine and I've started back up with taking some protein shakes (water, chocolate whey, frozen fruit, maybe some peanut butter). I'm just doing this because I already had the stuff from before. But I figure it can't hurt anything...

What about you?[/QUOTE]

Thanks man the whole workout felt great!

I've tried a lot of different suppliments and have been on and off with them for a while. Currently I'm not taking anything, but I get paid tomorrow so I'm going to go pick a couple things up. I know a lot of people on this forum don't have good things to say about Nitric Oxide products but I really enjoy them. The only problem I had with those was that when I started CF some of the more intense WODs mixed with the N.O. caused me to throw up a couple of times(LOL), but my body adjusted quickly and I found the effects to be glorious. The N.O. suppliment I was taking was called Black Powder it's made by MRI. I suggest trying it out if you have the spare cash. As for Creatine the first only one I have taken was Size On. The recovery was amazing, I could hit the gym as hard as I wanted and wake up expecting to be sore only to find myself completely recovered. Tomorrow I am going to pick up some Black Powder, WAR(Creatine recovery thing), and probably some protein. The Black Powder and War are both created by MRI and you can check them out here...

[url]http://www.mri-performance.com/products.php[/url] (WFS)

I swear by the Black Powder though, you seriously feel like you can workout FOREVER!

The WAR I have never tried, I guess it's a brand new product, but it's supposed to be great. It contains an insane amount of Amino Acids.

I'm taking fish oil right now but I just learned about Linseed Oil in nutrition class today. Apparently it is simlar to fish oil only better, cheaper, and you get more for your money. I heard it was generally marketed as Flaxseed oil which I'm sure you have heard of, but it contains Linoleic, Linolenic, and a bunch of other fatty acids which are you Omegas. So I think I may give that a try.

No other suppliments come to mind right now and this post is getting massive. If something else comes to mind I'll let you know. :)

David Schneider 02-26-2009 07:23 PM

Re: Mac's getting filthy jacked!
 
[QUOTE=Mac Oneill;528219]Thanks man the whole workout felt great!

I've tried a lot of different suppliments and have been on and off with them for a while. Currently I'm not taking anything, but I get paid tomorrow so I'm going to go pick a couple things up. I know a lot of people on this forum don't have good things to say about Nitric Oxide products but I really enjoy them. The only problem I had with those was that when I started CF some of the more intense WODs mixed with the N.O. caused me to throw up a couple of times(LOL), but my body adjusted quickly and I found the effects to be glorious. The N.O. suppliment I was taking was called Black Powder it's made by MRI. I suggest trying it out if you have the spare cash. As for Creatine the first only one I have taken was Size On. The recovery was amazing, I could hit the gym as hard as I wanted and wake up expecting to be sore only to find myself completely recovered. Tomorrow I am going to pick up some Black Powder, WAR(Creatine recovery thing), and probably some protein. The Black Powder and War are both created by MRI and you can check them out here...

[url]http://www.mri-performance.com/products.php[/url] (WFS)

I swear by the Black Powder though, you seriously feel like you can workout FOREVER!

The WAR I have never tried, I guess it's a brand new product, but it's supposed to be great. It contains an insane amount of Amino Acids.

I'm taking fish oil right now but I just learned about Linseed Oil in nutrition class today. Apparently it is simlar to fish oil only better, cheaper, and you get more for your money. I heard it was generally marketed as Flaxseed oil which I'm sure you have heard of, but it contains Linoleic, Linolenic, and a bunch of other fatty acids which are you Omegas. So I think I may give that a try.

No other suppliments come to mind right now and this post is getting massive. If something else comes to mind I'll let you know. :)[/QUOTE]

Right on man...

My buddy takes that Black Powder ****... I never really thought about taking stuff like that cause I figured my heart would ****ing explode from that + CF.

I'll look into that WAR stuff. Let me know how it works for you. The creatine that I'm finishing up is Green Magnitude, ever heard of that? If I'm going to take something like that, I really have to stick to it and be consistent, otherwise I don't get any benefit.

Linseed oil huh? Sounds great man! I do take fish oil pills, at least a few every day. I used to eat flaxseed oil too. I'll look into the Linseed for sure. Thanks for the info Mac!

Mac Oneill 02-26-2009 07:43 PM

Re: Mac's getting filthy jacked!
 
[QUOTE=David Schneider;528227]Right on man...

My buddy takes that Black Powder ****... I never really thought about taking stuff like that cause I figured my heart would ****ing explode from that + CF.

I'll look into that WAR stuff. Let me know how it works for you. The creatine that I'm finishing up is Green Magnitude, ever heard of that? If I'm going to take something like that, I really have to stick to it and be consistent, otherwise I don't get any benefit.

Linseed oil huh? Sounds great man! I do take fish oil pills, at least a few every day. I used to eat flaxseed oil too. I'll look into the Linseed for sure. Thanks for the info Mac![/QUOTE]

:rofl: If my heart hasn't burst yet I think your going to be alright. :rofl:

I definately let you know how the WAR treats me.

I think I have heard about Green Magnitude. Is it the same company that makes White Flood and what not? I think the company is called Pro Labs or something Labs haha I'm not sure I'll look it up.

But yeah, you really need to stay consistant and follow the directions exactly with these kinds of products, otherwise it's just like ****ting away your money. I followed the Size On cycle prefectly and it got me jacked, but yeah it was a ***** to remember to take it all time. Totally worth it though!

I'll to get more information about Linoleic Acid and what not from my teacher. The stuff he was saying about it sounded really benificial, but of course I'm not a MD so some of the **** that comes out of his mouth just leaves me :confused: .

Mac Oneill 02-26-2009 07:55 PM

Re: Mac's getting filthy jacked!
 
CONTROLLED LABS!!!

Yes I have heard of it...Hows it work for you?

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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