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

Ben Gallardy 03-05-2009 07:23 AM

Re: Mac's getting filthy jacked!
 
Sick and still racking up PR's....good work Storm Trooper. Hearing ya on that work thing. Everytime I get my 2nd wind I feel like I gotta roll to work in the morning. Snooze buttons are the devil.

Mac Oneill 03-05-2009 08:23 AM

Re: Mac's getting filthy jacked!
 
[QUOTE=Ben Gallardy;533338]Sick and still racking up PR's....good work Storm Trooper. Hearing ya on that work thing. Everytime I get my 2nd wind I feel like I gotta roll to work in the morning. Snooze buttons are the devil.[/QUOTE]

Thanks man! I felt pretty crappy till I hit the PR...Then I just forgot I was sick. :shrug:

It's funny you mention the snooze button becuase thats the one and only reason I was strapped for time. :rofl: But, getting in for a little bit is better than not at all. :highfive:

Mac Oneill 03-06-2009 11:04 AM

Re: Mac's getting filthy jacked!
 
[B]03-05-09[/B]

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

[B]Olympic Lift[/B]
Power Clean - 7x1 - 1@135lb, 1@145lb, 1@155lb, 1@165lb1@170lb(Fail), 1@170lb(Fail), 1@170lb(Fail)

[B]Slow Lift[/B]
Deadlift - 3@170, 2@205
I ****ed up my back real bad on the Deadlift because I'm a idiot...I repped out 2 at 205 then I tried to get more tension in my hamstrings in the hopes of pulling the weight stronger. It was a terrible idea, I ended up putting my back in a positions where it was very weak and before I even got the weight off the floor my back surged with pain. Pretty much my hips ended up coming off the ground first and basically was Straight Leg Deadlifting the weight. I'm incredibly disapointed and really bummed out....Back to Physical Therapy I guess....:crybaby0:

David Schneider 03-06-2009 06:28 PM

Re: Mac's getting filthy jacked!
 
[QUOTE=Mac Oneill;532942][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:[/QUOTE]

Congrats Buddy! That's a big Bench Press you have there Mac!

Nice, Nice, Nice :highfive:

[QUOTE=Mac Oneill;534741][B]03-05-09[/B]

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

[B]Olympic Lift[/B]
Power Clean - 7x1 - 1@135lb, 1@145lb, 1@155lb, 1@165lb1@170lb(Fail), 1@170lb(Fail), 1@170lb(Fail)

[B]Slow Lift[/B]
Deadlift - 3@170, 2@205
I ****ed up my back real bad on the Deadlift because I'm a idiot...I repped out 2 at 205 then I tried to get more tension in my hamstrings in the hopes of pulling the weight stronger. It was a terrible idea, I ended up putting my back in a positions where it was very weak and before I even got the weight off the floor my back surged with pain. Pretty much my hips ended up coming off the ground first and basically was Straight Leg Deadlifting the weight. I'm incredibly disapointed and really bummed out....Back to Physical Therapy I guess....:crybaby0:[/QUOTE]

Good day here too man... Really sorry to hear about your back. Make sure to play it smart and take it easy if you have to. Gotta stay healthy so you can continue to **** things up!

Mac Oneill 03-06-2009 07:55 PM

Re: Mac's getting filthy jacked!
 
Thanks man, I just have to slow down I guess

Mac Oneill 03-11-2009 11:17 AM

Re: Mac's getting filthy jacked!
 
[B]03-11-09[/B]

Went to the gym after Physical Therapy.

[B]Bar Dips[/B] - 100 reps

[B]Pull-Ups[/B] - 75 reps

Sets where broken up of course, and my back is healing much quicker than last time. I can see being fully healed in about two more weeks. I probably won't be doing any lifts from the floor for a while so I will have to switch up my routine a little bit. :( No matter though, I just like working out regardless of what I'm doing.

Mac Oneill 03-12-2009 03:46 PM

Re: Mac's getting filthy jacked!
 
[B]03-12-09[/B]

Keeping everything light, not using my legs, and avoiding exercises and weights that will irritate my back.

[B]DB Incline Bench Press[/B] - 2x12@40lb

[B]Incline Bench Press[/B] - 8@115lb, 6@125lb, 6@125lb, 4@135lb, 8@115lb

[B]Upright Rows[/B] - 8@45lb, 8@55lb, 8@65lb

[B]Shoulder Press[/B] - 6@65lb, 6@75lb, 6@75lb

[B]DB Bench Press[/B] - 8@40lb, 8@55lb, 8@55lb

[B]Angle Chins[/B] - 1x8, 1x6, 1x6, 1x5

[B]Straight Bar Curl[/B] - 2x8@65lb

[B]Bar Dips[/B] - 1x10

[B]Close Grip Bench Press[/B] - 8@45lb, 6@65lb, 6@85lb, 4@105lb, 8@115lb

[B]Tricep Pushdowns[/B] - 1x36@50lb

Felt good to hit a decent workout today. My triceps were looking HUGE! :rofl: My hips have been killing all day, but my lower back hasn't bothered me very much. It's still very week and I won't be doing lower body movements/metcons for a while, but I should heal pretty quick.

David Schneider 03-12-2009 05:33 PM

Re: Mac's getting filthy jacked!
 
[QUOTE=Mac Oneill;539779][B]03-12-09[/B]

Keeping everything light, not using my legs, and avoiding exercises and weights that will irritate my back.

[B]DB Incline Bench Press[/B] - 2x12@40lb

[B]Incline Bench Press[/B] - 8@115lb, 6@125lb, 6@125lb, 4@135lb, 8@115lb

[B]Upright Rows[/B] - 8@45lb, 8@55lb, 8@65lb

[B]Shoulder Press[/B] - 6@65lb, 6@75lb, 6@75lb

[B]DB Bench Press[/B] - 8@40lb, 8@55lb, 8@55lb

[B]Angle Chins[/B] - 1x8, 1x6, 1x6, 1x5

[B]Straight Bar Curl[/B] - 2x8@65lb

[B]Bar Dips[/B] - 1x10

[B]Close Grip Bench Press[/B] - 8@45lb, 6@65lb, 6@85lb, 4@105lb, 8@115lb

[B]Tricep Pushdowns[/B] - 1x36@50lb

Felt good to hit a decent workout today. My triceps were looking HUGE! :rofl: My hips have been killing all day, but my lower back hasn't bothered me very much. It's still very week and I won't be doing lower body movements/metcons for a while, but I should heal pretty quick.[/QUOTE]

Huge triceps get all the ladies... Especially the ones who reside in the land of Oz :D

Mac Oneill 03-12-2009 10:30 PM

Re: Mac's getting filthy jacked!
 
[QUOTE=David Schneider;539851]Huge triceps get all the ladies... Especially the ones who reside in the land of Oz :D[/QUOTE]

:rofl:LOLZZ!!!!:rofl: I'm guessing that was directed towards my avitar...The only problem is taht the Storm Trooper isn't the most glorifying costume....And Dorthy doesnt hang out in her costume often either! :rofl:

Ben Gallardy 03-13-2009 05:12 AM

Re: Mac's getting filthy jacked!
 
[quote=Mac Oneill;540010]And Dorthy doesnt hang out in her costume often either! :rofl:[/quote]

Mac, that's the whole point!!!! And another reason to get that back healed up....:pepper:

Mac Oneill 03-16-2009 05:21 AM

Re: Mac's getting filthy jacked!
 
[QUOTE=Ben Gallardy;540114]Mac, that's the whole point!!!! And another reason to get that back healed up....:pepper:[/QUOTE]

So true Ben. My back seems to be healing quick already, but I always say that.... :p

[B]03-13-09[/B]

Same idea today, keep it light, avoid leg workouts, and avoid irritating my back.

[B]DB Bench Press[/B] - 2x12@45lb

[B]Bench Press[/B] - 8@135lb, 6@135lb, 6@145lb, 4@155lb, 8@135lb

[B]DB Incline Bench Press[/B] - 3x8@50lb

[B]DB Rows[/B] - 3x8@40lb

[B]DB Pullovers[/B] - 3x12@40lb

[B]Front Raises/Side Raises(Superset)[/B] - 3x6@25lb

[B]Pull-Ups[/B] - 2x10

[B]DB Curl[/B] - 3x10@25lb

I cant completely remember if that was everything I did or not, but it looks about right....Should be hitting some heavier weight and metcons soon.

Mac Oneill 03-16-2009 07:49 PM

Re: Mac's getting filthy jacked!
 
[B]03-16-09[/B]

[B]Upright Rows[/B] - 8@55lb, 8@65lb, 8@75lb

[B]Seated Raises[/B] - 3x12@25lb

[B]Lateral Raises[/B] - 3x8@25lb

[B]DB Shrug[/B] - 3x12@45lb

[B]Shrug[/B] - 2x12@135lb

[B]DB Military Pres[/B] - 4x7@40lb

[B]21's of Front, Side, Seated Raises(Superset)[/B] - 3 Full Sets @ 25lb

[B]Close Grip Bench Press[/B] - 8x5@135lb

Keeping everything light still. I pretty much run through these workouts as fast as possible to feel like I'm working with this light weight. I think it took like 40 minutes.

Mac Oneill 03-18-2009 10:49 AM

Re: Mac's getting filthy jacked!
 
[B]03-18-09[/B]

Another lame day....

[B]DB Bench Press[/B] - 2x12@50lb

[B]Bench Press[/B] - 3@155lb, 3@160lb, 3@165lb, 3@170lb, 3@175lb

[B]DB Incline Bench Press[/B] - 3x8@50lb

[B]DB Row[/B] - 3x8@45lb

[B]Angle Chins[/B] - 1x8, 1x6, 1x4

[B]Close Grip Bench Press[/B] - 3x8@115lb

[B]Bar Dips[/B] - 1x15, 1x10

The best part of these workouts is that I can rock em out in like 20 or 30 minutes. Good thing when you have to get to work. I figured my back would feel much better by now than it does. Hopefully this healing process starts to speed up. I don't know if I should do light Deadlifts to try and speed it up a little bit or what. I guess I should probably just listen to my Physical Therapist. :mad:

Mac Oneill 03-19-2009 03:52 PM

Re: Mac's getting filthy jacked!
 
[B]03-19-09[/B]

I was really tired this morning so I started my spring break early and skipped class. :p I figure I won't have to worry about it for another week LOL.

My back felt pretty good today so I did a little more weight and worked my back lightly(against my PT's wishes). It seems like I should be exercising it if I ever want it to get stronger.

[B]Kipping Pull-Ups[/B] - 3x10

[B]Deadlift[/B] - 1x10@45lb

[B]Clean & Jerk[/B] - 1x10@45lb

[B]Shoulder Press[/B] - 3x5@95lb

[B]Lat-Pulldowns/Seated Cable Rows(Superset)[/B] - 3x10@100lb/3x10@100lb

[B]Bentover Rows/Rear-Delt Fly Machine(Superset)[/B] - 3x10@45lb/3x10@70lb

[B]Front Raises/Side Raises/DB Shrugs(Superset)[/B] - 3x10@25lb/3x10@25lb/3x10@70lb

[B]Straight Bar Curls[/B] - 2x10@55lb, 1x10@45lb

[B]DB Curls[/B] - 1x10@15lb, 2x10@20lb

Workout went fine, back felt fine, Deadlifts felt great!

It seemed like everyone I ****ing went to highschool with was in the gym today playing basketball. It was so ****ing hard not to play!! ARRRGGHHH :ranting2: I just want my back to be made of steel so I never have to worry about. I guess I'll have to ask Wolverine who he went to for that Adamantium. :p

Mac Oneill 03-20-2009 05:33 PM

Re: Mac's getting filthy jacked!
 
[B]03-20-09[/B]

Played some basketball with my buddy Eno before I hit the gym. I should have beat him, but he busted out a 3 pointer to end it. What a bastard!

[B]Deadlift[/B] - 1x10@45lb

[B]Snatch[/B] - 1x10@45lb
(Neither of these felt good today. My back was hurting and I'm definately taking tomorrow off.

[B]Bench Press[/B] - 10@135lb, 3@155lb, 3@175lb, 3@195lb
(I probably should have kept going here because 195 was feeling light, but my back has been bothering me today.

[B]Incline Bench Press[/B] - 5@135lb, 2x5@155lb

[B]Decline Bench Press[/B] - 10@135lb, 5@155lb, 5@175lb, 5@195lb
(This is the first time I've done decline in forever, and I feel like I can throw up whatever I want. I'm going to go ahead and say that ring dips have made my outter titty very strong. :cool:)

[B]Cable Crossover/Incline Flies(Superset)[/B] - 3x10@35lb/3X10@30lb

[B]Push-Up[/B] - 1x15

[B]Machine Kickbacks[/B] - 3x10@30lb

[B]Close Grip Pushdowns/Wide Grip Pushdowns(Superset)[/B] - 3x10@40lb/3x10@40lb

[B]Bar Dips[/B] - 1x10

Grant showed up at the gym after I showered and was playing basketball. I of course couldn't turn that down so I got sweaty all over again LOL.

I went out to the bar with Maverick last night and slept on his couch. I feel asleep at probably 0130 hours and woke up at 0730 hours. :puke0000: I didn't actually puke, but I felt like it. My back was killing me from sleeping on his couch. Went home and slept until 1330 hours. I'm probably going to start getting on the rings again. I may do it tomorrow, but I'm going to try and take it easy, and rest my back. Hopefully after Physical Therapy next week it will be feeling pretty good. I also am planning on starting to do some Olympic Lifting at one of the Weightlifting Clubs in my area. :kicking0: Hopefully that will get my form down and speed the healing process of my back of a little bit. It seems like the one-on-one coaching will help me avoid any more injuries. :shrug:

David Schneider 03-20-2009 05:47 PM

Re: Mac's getting filthy jacked!
 
[QUOTE=Mac Oneill;545706] I guess I'll have to ask Wolverine who he went to for that Adamantium. :p[/QUOTE]

You'll have to talk to the Canadian Government about that one...

And what the **** is going on here Mac? Where's the Gymnastics? Where are the WOD's? The Metcons?

Btw... Thanks for the good words on FB. That DL pull was heavy!

Mac Oneill 03-20-2009 05:55 PM

Re: Mac's getting filthy jacked!
 
[QUOTE=David Schneider;546736]You'll have to talk to the Canadian Government about that one...

And what the **** is going on here Mac? Where's the Gymnastics? Where are the WOD's? The Metcons?

Btw... Thanks for the good words on FB. That DL pull was heavy![/QUOTE]

Canada it is!!! LOL

I'm going to throw the gymnastics back in next time I hit the gym. I guess I'm just a little scared to throw in WODs and Metcons because of my back. I just want it to heal really bad! Do you have any good ideas of what I should do for one that won't bother my back? I'm thinking my back might feel pretty good this next week anyway, and I'll probably be able to do some good Metcons and leg work, but of course I won't know for sure until next week.
Sorry to disapoint you David. :o

No problem on that FB comment. You need the encouragement your doing a GREAT ****ING JOB! Keep it up man!

Mac Oneill 03-31-2009 12:35 PM

Re: Mac's getting filthy jacked!
 
Alright, I didn't die, but I was on Spring Break. :)

I layed around most of the time, but I did hit the gym a couple times.

My back was hurting for a while, but today I can tell that it has started to feel a GREAT deal better. I just have to make sure it continues.

In terms of exercise the only thing I did that was interesting was [B]30 Muscle-Ups[/B] for time. I didnt time it but watched the clock and did it as quick as I could. It was right [B]between 10 and 12 minutes[/B], so thats pretty sweet!

Hopefully I will be hitting WODs and going heavy again soon, but for now,

THAT IS ALL!

David Schneider 03-31-2009 05:25 PM

Re: Mac's getting filthy jacked!
 
[QUOTE=Mac Oneill;555524]Alright, I didn't die, but I was on Spring Break. :)

I layed around most of the time, but I did hit the gym a couple times.

My back was hurting for a while, but today I can tell that it has started to feel a GREAT deal better. I just have to make sure it continues.

In terms of exercise the only thing I did that was interesting was [B]30 Muscle-Ups[/B] for time. I didnt time it but watched the clock and did it as quick as I could. It was right [B]between 10 and 12 minutes[/B], so thats pretty sweet!

Hopefully I will be hitting WODs and going heavy again soon, but for now,

THAT IS ALL![/QUOTE]

Glad to see you're not dead... That makes me happy.

Good **** on those 30 MU's... That's a good time. Just being able to do that is ****ing awesome, in my opinion.

Now get back to getting filthy jacked!!! That's a ****ing order!!!

Mac Oneill 03-31-2009 07:27 PM

Re: Mac's getting filthy jacked!
 
[QUOTE=David Schneider;555784]Glad to see you're not dead... That makes me happy.

Good **** on those 30 MU's... That's a good time. Just being able to do that is ****ing awesome, in my opinion.

Now get back to getting filthy jacked!!! That's a ****ing order!!![/QUOTE]

Thanks David, I just started some new stretching for my back and it is already yeilding great results.

I will be getting filthy jacked soon enough!

Mac Oneill 04-02-2009 10:41 PM

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

My back is feeling grrreeeaatttt!

[B]WOD[/B]
30 Muscle-Ups for time:
Total Time = 8:30
(I figured I had to time it because I really wanted to know where it was. All Muscle-Ups were deadhang.)

[B]Extra[/B]
Full Rawson(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) - 1 Full Set

Hanging Russian Leg Lifts(I think, I hang, straight legs, touch toes to bar) - 1x8

Hanging Leg Twists - 1x20

Straight Bar Curls - 3x10@65lbs

Mac Oneill 04-06-2009 08:25 PM

Re: Mac's getting filthy jacked!
 
[B]04-06-09[/B]

Back not feelin so hot today, but I need to do something!

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

[B]Weighted Ring Dips[/B] - 3@35lb, 3@40lb, 3@45lb, 3@50lb, 3@55lb

[B]WOD[/B](If you wanna call it that...)
5 Rounds of:
155lb Bench Press - 6 Reps
6 Pull Ups
Total Time - 6:01

Meh....

Mac Oneill 04-13-2009 06:41 AM

Re: Mac's getting filthy jacked!
 
[B]04-10-09[/B]

[B]Oly[/B]
Power Snatch - 10@45lb, 10@55lb, 10@65lb

[B]Slow Lift[/B]
Bench Press - 5@135, 5@155, 3@175, 1@195, 1@205, 1@215

[B]WOD[/B]
Fran-ish
21-15-9 of:
Back Squat Thruster - 65lb
Pull-Ups

Time = 7:18

Scaling everything back for a little while. I got a new tattoo on my shoulder so I didnt want to do the Front Squat Thruster. Pressing from behind the head fried my front deltoids after a while. Felt good to sweat though.

Mac Oneill 04-13-2009 04:49 PM

Re: Mac's getting filthy jacked!
 
[B]04-13-09[/B]

[B]Warm Up[/B]
Played basketball for a while then hit some Deadlifts at 45lbs :cool:

Deadhang Pull Up - 2x10

[B]WOD:[/B]
12-9-6 of:
Pull-Up
Handstand Push Up

Time = 5:15
(The Pull Ups were just stupid easy, but the Handstand Push Ups took a lot out of me. I hit the first set unbroken, but then I had to rock em out 3 at a time)

[B]Currlzzz for the Gurllzzz[/B]
1x20@20lb DB
3x10 Reverse Easy Bar Curl....Whatever weight my buddy was doing...lol

Shrugs - 4x8@225

[B]Lots more basketball[/B]

Looking forward to Wednesday :)

Mac Oneill 04-16-2009 07:56 PM

Re: Mac's getting filthy jacked!
 
[B]4-16-08[/B]

Started training with my Oly coach today. Went real well, we did:

[B]Tons of Power Snatches[/B]
(My starting position was all wrong, he fixed it form me and now it's so much easier)

[B]Tons of Power Clean + 3 Push Press[/B]
(This is a awesome workout! He said my cleans were great, and then he had my switch up my foot position on the PP. It again, made things a lot easier)

[B]Roman Deadlift[/B]
(Did like 3 sets of 5)

[B]Back Squat[/B]
(I just did a couple sets, 1x5@155lbs, 1x3@175lbs)

I tought him how to kip after the workout. He picked it up incredibly fast(not a surprise).

Mac Oneill 04-17-2009 02:22 PM

Re: Mac's getting filthy jacked!
 
[B]04-17-09[/B]

My Hamstrings are destroyed from yesterday!!!!!

I went to the gym and got talked into a game of basketball before I worked out.

[B]Incline DB Bench [/B] - 2x12@60lbs

[B]Incline Bench[/B] - 1x3@145lbs, 1x3@155lbs, 1x3@165lbs, 2x3@175lbs

[B]Shoulder Press[/B] - 1x3@95, 1x3@115lbs, 1x3@125lbs, 1x3@125lbs

[B]Push Press[/B] - 1x10@115lbs, 1x8@95lbs, 1x6@95lbs, 1x6@95lbs

[B]DB Bench[/B] - 3x8@60lbs

[B]Front Raises/ Side Raises(Superset)[/B] - 1x12@30lbs(each), 2x8@30lbs(each)

[B]Bar Dips[/B] - 2x15

[B]Close Grip Pushdowns/ Wide Grib Pushdowns(Superset)[/B] - 3x10(each)

[B]Deadhang Chest to Bar[/B] - 2x5

[B]Clapping Pull-Up[/B] - 2x12

Played a little more basketball to finish up. I went to Eno's house a little while later and, we tossed the baseball with our shirts off....BECAUSE IT'S 70 DEGREES OUTSIDE!!!!!!!!!!!!!!!!! Loving the weather, hopefully I can get a tan :p

Mac Oneill 04-18-2009 11:15 AM

Re: Mac's getting filthy jacked!
 
[B]04-18-09[/B]

I had a long night last night, probably only got like 5 hours of sleep. Eno saw pukie this morning :puke0000: I laughed at him pretty hard :rofl:

Met up with my Oly coach and....

[B]Tons of full Snatches and Snatch practice [/B] :gunsmilie

He had me do some work on the transition. It gave me a whole new perspective on [B]getting under the bar![/B].

Pretty much I was start at full extension and bend slightly in the knees similar to a hanging Snatch. The only thing is I wouldnt jump shrug, I just dropped under the bar. It forces you to squat real deep and, to get insane quick on getting under the bar. Awesome practice for the transition! This coach is great!

I figure once the terrible DOMS in my hamstrings diminsh I will be able to start going for PR's. I dont feel like I would be surprised if I got a [B]body weight Snatch[/B] pretty quick here now that I have this guy coaching me. :p

He was doing some more kipping pull-ups at the end of the workout. He picked it up so quick, he looked like a pro today.
:highfive:

David Schneider 04-20-2009 07:16 AM

Re: Mac's getting filthy jacked!
 
Holy **** Mac!

Lot's of good stuff on here, great work buddy! You're getting stronger by the day...

Nice tattoo my friend, looks like it turned out well :highfive:

Mac Oneill 04-20-2009 09:39 AM

Re: Mac's getting filthy jacked!
 
[QUOTE=David Schneider;570301]Holy **** Mac!

Lot's of good stuff on here, great work buddy! You're getting stronger by the day...

Nice tattoo my friend, looks like it turned out well :highfive:[/QUOTE]

Thanks Dave! My back seems to get better every day, and finding this Oly coach has given me a lot of motivation.

The tattoo turned out great!! It's healed up real nice so far.

Mac Oneill 07-20-2009 12:54 PM

Re: Mac's getting filthy jacked!
 
[B]07-18-09[/B]

Haven't logged my efforts in a while, and I sprained my ankle about 2 months ago. I just joined and affiliate so I figured it would be a good idea to start keeping track of my work again.

This is where my affiliation lies now....

[url]www.crossfitwillcounty.com[/url] (wfs)


[B]"Christine"[/B]

3 rounds for time:

Row 500m
12 bodyweight DL (subbed 135lbs)
21 box jumps

Time = 13:22

All things I havent done in a long time and it completely fried my legs....

Mac Oneill 07-20-2009 12:59 PM

Re: Mac's getting filthy jacked!
 
[B]07-20-09[/B]

Worked out at CFWC again this morning. I was pretty bumbed to see more leg work because mine are still toasted from Saturday's workout.

[B]"Nancy"[/B]

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps (Subbed 85lbs)

[B]Time = 18:48[/B]

[B]Cash Out[/B]

L-Sits

1x19 seconds, 1x10 seconds, 1x17seconds

My legs feel like they're going to explode...

Mac Oneill 07-23-2009 05:36 PM

Re: Mac's getting filthy jacked!
 
[B]07-23-09[/B]

[B]Front Squat[/B] - 10@45lbs, 5@95lbs, 3@135lbs, 2@155lbs, 1@175lbs, 1@205lbs(Fail), 1@195lbs.

[B]WOD[/B]
5 Rounds:

7 Wall Balls
7 Pull-ups
7 Hanging Squat Snatch 45lbs

[B]Time = 7:20[/B]

Got destroyed by another workout at Crossfit Will County..... :snore:

It always looks easier on paper, or the white board for that matter.

Mac Oneill 07-24-2009 06:30 PM

Re: Mac's getting filthy jacked!
 
[B]07-24-09[/B]

[B]Incline Bench Press[/B] - 10@95lbs, 5@135lbs, 3@155lbs, 2@175lbs, 1@185lbs, 1@190lbs.

[B]WOD[/B]

[B]DT[/B]

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

(Subbed 95lbs)

[B]Time = 10:32[/B]

Mac Oneill 07-26-2009 08:52 AM

Re: Mac's getting filthy jacked!
 
[B]07-25-09[/B]

[B]Max Effort Box Jump[/B] - 45.25in

[B]WOD[/B]

5 Rounds for time of:

10 Ring Dips
15 Sumo Deadlift Highpulls 75lb/55lb

[B]Time = 7:15[/B]

Mac Oneill 07-27-2009 06:50 PM

Re: Mac's getting filthy jacked!
 
[B]07-27-09[/B]

[B]Power Clean[/B] - 5@135lbs, 5@145lbs, 5@165lbs(Fail, made 3 of 5).

[B]WOD[/B]

Complete as many rounds as possible in 10 minutes of:

5 Overhead Squats 95lbs
10 Pullups

[B]7 Rounds[/B]

Mac Oneill 07-29-2009 08:36 AM

Re: Mac's getting filthy jacked!
 
[B]07-28-09[/B]

I was very lazy today and just did [B]100 push ups[/B]. I gotta stop slacking

Mac Oneill 07-30-2009 07:37 PM

Re: Mac's getting filthy jacked!
 
[B]07-30-09[/B]

[B]Front squat 5-5-5[/B]
5@135lbs, 5@155lbs, 5@165lbs

[B]WOD[/B]
5 Rounds for time of:

5 Power cleans 145lbs
15 Wall balls 20lbs

[B]Time = 11:56[/B]

Mac Oneill 08-04-2009 08:55 PM

Re: Mac's getting filthy jacked!
 
[B]08-04-09[/B]

[B]Power clean 5-5-5[/B]
5@135lbs, 5@155lbs, 5@165lbs

[B]"Susan's Birthday WOD"[/B]

38 Thrusters 45/35#
38 Box jumps 20"
38 Doubleunders

[B]Time = 6:45[/B]

I could have done this way faster if I didnt suck at DU.

Mac Oneill 08-05-2009 06:01 PM

Re: Mac's getting filthy jacked!
 
[B]08-05-09[/B]

[B]"Helen"[/B]
Complete 3 rounds for time of:

Run 400m
21 Kettlebell swings 53lb/35lb
12 Pullups

[B]Time = 11:11[/B] or so.....

Thats a PR by about 6 minutes though. My last time was 17:00 flat.

Mac Oneill 08-06-2009 05:55 PM

Re: Mac's getting filthy jacked!
 
[B]08-06-09[/B]

[B]Front Squat 5-5-5[/B]

5@135lbs, 5@155lbs, [B]5@177lbs(PR)[/B]


[B]WOD[/B]

21-15-9 reps of:

Handstand Pushups
Pullups (chest-to-bar)

[B]Time = 16:47[/B]


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