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

Mac Oneill 10-28-2010 07:01 PM

Re: Mac's getting filthy jacked!
 
[B]10-28-10[/B]
[B]Back Squat[/B] - 5@135#, 3@225#, 1@245#, 1@265#, 1@285#, [B]1@295#(PR)[/B], 1@305#(Fail)

20# PR right there!

[B]WOD[/B]
AMRAP in 7 Minutes:

3 - 95# Squat Snatches
10 - 20" Box Jumps

[B]Rounds = 7 Rounds +1 Snatch[/B]

I should have had at least 8 rounds here. For some reason I kept loosing the bar forward in the begining, but as I got into the workout I kept the bar close and stopped failing reps all together. There's always next time!

Mac Oneill 10-29-2010 04:06 PM

Re: Mac's getting filthy jacked!
 
[B]10-29-10[/B]
20 Minute Snatch Practice - 95#, 115#, 135#

[B]WOD[/B]
3 Rounds for time

Bear Crawl 100'
Broad Jump 100'

*Perform 3 Burpees every 5 Broad Jumps
[B]
Time = 10:34[/B]
Superman Holds - 1x60s, 1x45s, 1x30s

Mac Oneill 10-31-2010 04:47 PM

Re: Mac's getting filthy jacked!
 
[B]10-30-10[/B]

[B]Amazing Grace Halloween Fund Raiser[/B]

For Time:

30 - 135# Clean and Jerks

[B]Time = 4:39(PR)[/B]

PRed my Grace time by 20 seconds while raising money for breast cancer in the stormtrooper costume.

Mac Oneill 10-31-2010 04:50 PM

Re: Mac's getting filthy jacked!
 
[B]10-31-10[/B]


[B]WOD[/B]
Alternating rounds for time of:

5-4-3-2-1: 135# Squat Snatch
1-2-3-4-5: Muscle Ups

[B]Time = 12:11[/B]
I wasn't in any shape to be doing this workout. 6th day of working out in a row and everything was really hard and painful.

Mac Oneill 11-01-2010 04:16 PM

Re: Mac's getting filthy jacked!
 
[B]11-01-10[/B]

[B]Rest Day[/B]

Here is a quick post of some of my maxes before starting the new Westside Barbell Strength Cycle at my affiliate. Most of these numbers are very recent, but some of my WOD times are old and need to be retested. This will be any easy reference when I do retest them though.

[B]Squat Snatch [/B]
150# 1RM

[B]Bench Press[/B]
225# 2RM
215# 4RM
210# 5RM

[B]Incline Bench[/B]
190# 1RM (Not recently tested)
180# 3RM

[B]Back Squat[/B]
235# 5RM
265# 3RM
295# 1RM

[B]Deadlift[/B]
297# 1RM
260# 3RM
250# 7RM

[B]Front Squat[/B]
195# 6RM
205# 3RM
235# 1RM

[B]Press[/B]
165# 1RM

[B]Push Press[/B]
165# 5RM
185# 4RM
207# 1RM

[B]Push Jerk[/B]
200# 1RM (Not recently tested)

[B]Power Clean[/B]
200# 1RM

[B]Weighted Pull up[/B]
80# 1RM (Not recently tested)

[B]Weighted Ring Dip[/B]
55# 3RM (Not recently tested)

[B]Box Jump[/B]
45.25in (Not recently tested)

[B]Fight Gone Bad[/B]
307

[B]Randy[/B]
9:44 (Not recently tested)

[B]Karen[/B]
10:37 (Not recently tested)

[B]Helen[/B]
11:11 (Not recently tested)

[B]Grace[/B]
4:39

[B]Josh[/B]
11:50

[B]Jeremy[/B]
6:03 (Not recently tested)

[B]30 Muscle Ups[/B]
8:30 (Not recently tested)

[B]Erin[/B]
23:30 (Not recently tested)

[B]Angie[/B]
26:21 (Not recently tested)

[B]Lynne[/B]
141 Reps (Not recently tested)

[B]Nicole[/B]
6 Rounds (Not recently tested)
70 Pull ups

Mac Oneill 11-03-2010 01:03 PM

Re: Mac's getting filthy jacked!
 
[B]11-02-10[/B]
[B]Back Squat[/B] - 5@135#, 3@225#, 1@245#, 1@265#, 1@275#, 1@295#

[B]WOD[/B]
4 Rounds for time:

Row 10 Calories
10 Toes to Bar
10 Squat Jumps

[B]Time = 7:01[/B]

Glute Ham Bridge - 1x60s, 1x45s, 1x30s

Mac Oneill 11-03-2010 01:06 PM

Re: Mac's getting filthy jacked!
 
[B]11-03-10[/B]
[B]Dynamic Effort Press[/B] - 8x3 on the minute at 85#(50% 1RM)

[B]Bent Over Rows[/B] - 4x8@135#

[B]Close Grip Bench[/B] - 8@135#, 8@155#, 6@175#, 8@155#

[B]DB Row[/B] - 3x8@65#

[B]Bar Dips[/B] - 3x12

Mac Oneill 11-05-2010 11:17 AM

Re: Mac's getting filthy jacked!
 
[B]11-4-10[/B]

[B]Push Jerk[/B] - 5@95#, 2@135#, 1@155#, 1@185#, 1@205#, [B]1@215#(PR), [/B]1@225#(Fail), 1@225#(Fail)
I should've nailed the 225 but I think PJs get in my head a little.

[B]WOD[/B]
AMRAP in 10 Minutes:

5 - 135# Squat Cleans
7 - HSPU

[B]Rounds = 3 + 3 HSPU[/B]

Mac Oneill 11-05-2010 11:24 AM

Re: Mac's getting filthy jacked!
 
[B]11-5-10[/B]

[B]DE Deadlift[/B] - 12x2@150#(50% 1RM) 1 Minute Rest Between Sets

[B]WOD[/B]
For Time:

20 - 95# Thrusters
20 - 95# SDLHP
20 - 95# Push Jerks
20 - 95# OHS
20 - 95# Front Squats
*Every minute on the minute perform 4 burpees.

[B]Time = 11:52[/B]

Mac Oneill 11-08-2010 04:46 PM

Re: Mac's getting filthy jacked!
 
[B]11-06-10[/B]

[B]Bench Press[/B] - 10@135#, 10@155#, 10@175#

[B]Incline 1 and a 1/2 rep Bench[/B] - 5@135#, 4@135#, 4@135#

[B]Peck Deck[/B] - 3x10@90/100/110

[B]Skull Crusher/ Close Grip (Superset) [/B] - 12@65#, 12@65#, 10@65#

[B]Pushdowns[/B] - 3x12@60/70/80

[B]Barbell Curls[/B] - 10@85#, 5@95#, 5@75#

[B]DB Curls[/B] - 3x12@25/30/35

[B]Hammer Curls[/B] - 3x12@25/30/35


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