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

Mac Oneill 08-09-2010 01:13 PM

Re: Mac's getting filthy jacked!
 
[B]08-08-10[/B]


With a 20# Vest, 21-15-9 of:

65# Hang Squat Clean
Ring Dip

Time = 12:20

Mac Oneill 08-09-2010 01:16 PM

Re: Mac's getting filthy jacked!
 
[B]08-09-10[/B]

[B]Back Squat[/B]
5@135#, 3@185#, 1@225#, 1@245#, 1@275#

[B]For Reps:[/B]

95# Tabata Push Press
20" Tabata Box Jumps

Total Reps = 126

Mac Oneill 08-10-2010 11:20 AM

Re: Mac's getting filthy jacked!
 
[B]08-10-10[/B]

We did kick up, or knee snatches or whatever they are. You sit on your feet and jump up into a squat position. I did 3 of these every minute for 8 minutes with a 44# kettlebell.

As many rounds as possible in 8 minutes:

3 - 95# Power Snatches
5 - HSPUs
7 - K2E

Rounds = 4 +1 Snatch

My shoulders been killin for some reason so the HSPUs really wrecked me.

Mac Oneill 08-11-2010 07:39 PM

Re: Mac's getting filthy jacked!
 
[B]08-11-10[/B]

Power Clean
5@135#, 3@155#, 1@175#, 1@185#, 1@195#, 1@205#(Failx2), [B]1@200# PR[/B]

Finally got to 200lbs on my Power Clean!

[B]WOD[/B]
500m Row = 1:43
Rest
500m Row = 1:49
Rest
500m Row = 1:56
Rest
500m Row = 2:01

I really need to work on my rowing...

Brent Blackburn 08-11-2010 08:43 PM

Re: Mac's getting filthy jacked!
 
Congratulations on the power clean PR! Keep up the good work.

Mac Oneill 08-13-2010 01:56 PM

Re: Mac's getting filthy jacked!
 
[QUOTE=Brent Blackburn;825930]Congratulations on the power clean PR! Keep up the good work.[/QUOTE]

Thanks Brent, that 200# mark has been avoiding me for some time now. I'm very excited to finally get that under my belt.

Mac Oneill 08-13-2010 02:03 PM

Re: Mac's getting filthy jacked!
 
[B]08-12-10[/B]

Pull ups - 2x10

Lat Pull Down/Cable Row(Superset) -3x8/10

Isolated Bent Row - 3x10@45#

Front Raises/Side Raises(Superset) - 2x10@20#

Rotator Cuff Exercises(Superset) - 2x10@10#

Barbell Bent Rows - 3x10@95#

Barbell Curls - 3x5@55#

I was pretty much just trying to work in a back day without irritating my shoulder, and work in some light shoulder work at the same time. I feel like my back has become very weak with the time I have taken off, but I think my shoulder is feeling better from the rotator cuff work.

Mac Oneill 08-13-2010 02:04 PM

Re: Mac's getting filthy jacked!
 
[B]08-13-10[/B]

15 minutes of ring work

Mac Oneill 08-14-2010 11:19 AM

Re: Mac's getting filthy jacked!
 
[B]08-14-10[/B]

This was a 2 person team workout, so it is performed with only one team member allowed to work at a time.

[B]16 Minute Time Limit[/B]

Together complete:

70 - Squats
60 - Sit ups
50 - 53# American KBS
40 - Pull ups
30 - Box Jumps 20" (I don't remember the exact height)
20 - Burpess

With the remaining time row for calories. Number of calories rowed is the teams score.

[B]Calories rowed = 96[/B]

Mac Oneill 08-16-2010 02:02 PM

Re: Mac's getting filthy jacked!
 
[B]08-16-10[/B]

[B]Ring Dips 3xMax[/B]
18
15
10

[B]WOD[/B]

For Time:

1000m Row
50 - 24" Box Jumps
30 - Pull ups

[B]Time = 7:55[/B]

Mac Oneill 08-17-2010 10:04 AM

Re: Mac's getting filthy jacked!
 
[B]08-17-10[/B]

[B]Buy In[/B]
Two 115# Power Snatches every minute for 8 minutes.

[B]WOD[/B]
For Time:

800m Run
20 - 135# Squat Cleans
15 - 135# Push Jerks

[B]Time = 11:39[/B]

You could break this workout up any way you please. I knocked out all the PJs within the first 3 or 4 SCs, finished up the cleans, then ended the workout with the 800m run.

[B]Cash Out[/B]
30 Toes to Bar

Mac Oneill 08-17-2010 03:30 PM

Re: Mac's getting filthy jacked!
 
[B]08-17-10 3:00pm[/B]

Pull ups - 1x8, 1x7, 1x5

Bent Over Rows - 12@95#, 10@115#, 8@125#

Lat Pull Down - 12@140, 10@150, 8@160

Cable Row - 20@100, 14@110, 10@120

Shrug/ DB Curls (Superset) - 1x12, 1x10, 1x8 @ 185/25, 30, 35

EZ Bar Curls - 3x10

K2E - 2x15

Cable Crunch - 2x20@130

Mac Oneill 08-18-2010 12:34 PM

Re: Mac's getting filthy jacked!
 
[B]08-18-10[/B]

Pretty fried from yesterdays workouts.

[B]15 Minutes of Ring Dip Variations[/B]

Mac Oneill 08-19-2010 09:41 AM

Re: Mac's getting filthy jacked!
 
[B]08-19-10[/B]

Kettlebell warm up

[B]Bent Over Rows [/B]
2x5@95#, 5@115#, 3x5@135#

[B]WOD[/B]\
6 Rounds for time:

5 - Burpees
15 - 20# Wall Balls

[B]Time = 7:54[/B]

I probably hate WBs more than anything, probably even more than rowing.

Mac Oneill 08-23-2010 12:31 PM

Re: Mac's getting filthy jacked!
 
[B]08-21-10[/B]

[B]11:30am[/B]
Basketball warm up

Floorwipers - 2x8@135#

Barbell Rollout - 2x8

Deadlift - 5@135#, 5@185#, 5@205#, 5@225#, 5@245#

Thruster - 5@95#, 5@115#, 5@135#

Incline Bench Press - 20@95#, 3@135#, 3@155#, 3@165#

Tricep Pushdowns/ Tricep Extensions (Superset) - 4x15


[B]3:00pm[/B]
Ring Work

L-Muscle Ups

Back Lever Work

Barbell Curls

Mac Oneill 08-23-2010 12:32 PM

Re: Mac's getting filthy jacked!
 
[B]08-23-10[/B]

30 Ground to Overhead @ 100#

I didn't have a stop watch to time.

Mac Oneill 08-24-2010 08:14 PM

Re: Mac's getting filthy jacked!
 
[B]08-24-10[/B]

Push Jerk - 2@135#, 2@155#, 2@175#, 1@195#, [B]1@200#(PR)[/B]

I was supposed to do doubles the whole time, but it killed my should to do the negative at 195 so I just said screw it for the rest of the sets. I'm positive I could have gone for a heavier PR mostly because I've never tested my max for this lift.

400m Run - 1:09

My 400m run needs to come down about 10 seconds, but I did have to change direction twice :rolleyes:.

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

10 - Unbroken Pull Ups
20 - Double Unders

Time = About 7:30

My DUs sucked.

Mac Oneill 08-25-2010 10:47 AM

Re: Mac's getting filthy jacked!
 
[B]08-25-10[/B]

[B]Strength/Skill[/B]
Barbell Turkish Get Up - 1@45# each arm, 1@65# each arm, 1@75# each arm

[B]WOD[/B]
21 - 15 - 9:

115# Front Squat
115# Bent Over Row

[B]Time = 8:57[/B]

Bear Crawl 2x Front and Back
Crab Walk 2x Front and Back

Mac Oneill 08-26-2010 02:21 PM

Re: Mac's getting filthy jacked!
 
[B]08-26-10[/B]

Power Snatch - 3x5@100#

Ring Dips - 3x10

Sit Ups - 3x15

Mac Oneill 08-27-2010 05:09 PM

Re: Mac's getting filthy jacked!
 
[B]08-27-10[/B]

Front Squat - 5@135#, 5@155#, 5@175#

[B]WOD[/B]
Diane (Scaled)
21-15-9:

185# Deadlift
HSPUs

[B]Time = DNF[/B]

I quit out around the 16 minutes mark, couldn't finish the last set of HSPUs. Normally I would sit there until I finished em no matter how long it took, but the coaches just told me to call, and since I didn't even do 225 on the DL it wasn't THAT important. I still feel like a sally though... I'm really gonna start working on my DL in addition to hitting some HSPUs more often. My DL just seems pathetic and I think that's the reason all my other lifts are lacking. So I'm gonna try to hit a day of heavy DLs every week and hopefully my numbers will shoot up in all my lifts.

Mac Oneill 08-29-2010 07:43 PM

Re: Mac's getting filthy jacked!
 
[B]08-28-10[/B]

Ring Dips

Back Lever work

Barbell Curls

Mac Oneill 08-29-2010 07:45 PM

Re: Mac's getting filthy jacked!
 
[B]08-29-10[/B]
21-18-15-12-9-6-3:

75# Sumo Deadlift High Pull
75# Push Jerk

[B]Time = 16:30ish[/B]

Mac Oneill 09-07-2010 06:56 PM

Re: Mac's getting filthy jacked!
 
[B]08-31-10[/B]

Back Squat - 5@135#, 5@185#, 5@225#, 5@255#(I guess these wern't low enough), 3@245#

Deadlift - 5@135#, 5@185#, 5@225#, 5@255#(This was pretty much 5 singles, so I won't count it)

Bench Press - 5@135, 5@185, 5@195

BB Shrugs/ DB Curls(Superset) - 4x6@225#/45#

Mac Oneill 09-07-2010 07:06 PM

Re: Mac's getting filthy jacked!
 
[B]09-07-10[/B]

I've been sick for a week with bronchitis and a fever of 103.

Back Squat - 3@200, 3@215, [B]5@235 PR[/B]

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

3 - 135# Thrusters
5 - Pull ups
10 - Push ups
15 - Squats

[B]Time = 10:05[/B]

V-Ups - 25

Mac Oneill 09-08-2010 08:58 AM

Re: Mac's getting filthy jacked!
 
[B]09-08-10[/B]
Lynne:

Bodyweight Bench Press Max Reps - 175#
Pull ups Max Reps

[B]Total = 90[/B]

BP - 8, 8, 6, 7, 6
PU - 15, 10, 10, 10, 10

This was my worst Lynne ever partially because I didn't have a spot for the BP, but mostly because I am my weakest in regard to my strength/bodyweight ratio from taking so much time off. I'm also still feeling pretty out of it from being sick last week. I can't wait to start feeling normal.

Mac Oneill 09-09-2010 06:40 PM

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

Push Press - 3@115#, 3@135#, [B]5@155#(PR just because it's an untested lift)[/B]

[B]WOD[/B]
Grace

30 - 135# Clean & Jerks for time

[B]Time = 5:01[/B]

3 Minute Hollow Rock/Superman Circuit

Mac Oneill 09-10-2010 11:33 AM

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

Front Squat - 3@140#, 3@160#, [B]6@185#(PR for 5RM)[/B]

[B]WOD[/B]
For Time:

50 Squats
40 Pull ups
30 True Push ups (Hand Release)
20 Toes to Bar
400m Run

[B]Time = 8:41[/B]

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

Mac Oneill 09-15-2010 10:06 AM

Re: Mac's getting filthy jacked!
 
[B]09-14-10[/B]

[B]1:30pm[/B]
30 minutes of basketball

Back Squat - 5@135#, 5@190#, 3@225#, 3@250# (Matched previous 3RM. I probably should have gone heavier, or went for more reps.)

Bench Press - 10@135#, 3@165#, 3@175#, 3@185#, 3@195#, 3@205#, 3@215#, 2 of 3@225#

Lat Pulldown - 8@150#, 3@160#, 3@170#, 3@160#


[B]6:15pm[/B]
Deadlift - 5@135#, 5@185#, 3@215#, [B]3@260# (PR)[/B]

[B]WOD[/B]
Double alternating Tabata-8 rounds:

Box jump 24in (no step up)
Push press 95/65#

[B]Total Reps = 150[/B]

Max Chin-up Hang = 1x45s

Mac Oneill 09-15-2010 10:13 AM

Re: Mac's getting filthy jacked!
 
[B]09-15-10[/B]
Weighted Chin up - 5x3@25#

Barbell Row - 20@95#, 12@115#, 8@135#

Lat Pulldown/Cable Row (Superset) - 3x8/10@140#/120#

DB Row - 8@65#, 8@60#, 8@55#

Barbell Shrug/ DB Curls (Superset) - 3x8@225#/35#

Barbell Curls - 3x5@50#

Jay Rhodes 09-15-2010 12:28 PM

Re: Mac's getting filthy jacked!
 
Way to come off sickness and PR in the squat, thats awesome. :highfive:
103 is rough!!

haha, and I love the pic.

Mac Oneill 09-15-2010 12:55 PM

Re: Mac's getting filthy jacked!
 
[QUOTE=Jay Rhodes;843453]Way to come off sickness and PR in the squat, thats awesome. :highfive:
103 is rough!!

haha, and I love the pic.[/QUOTE]

Thanks Jay, I've been wearing the same halloween costume for about three years now haha. Yeah that fever was brutal, it's hard to even think straight when it feels like your brains in a frying pan. Thanks for the PR props by the way, it's hard for me to even feel accomplished on a lot of lifts though because I haven't truely tested my maxes, but the plus side to that is that I get a PR pretty much every time I walk into the gym haha.

Jay Rhodes 09-15-2010 01:21 PM

Re: Mac's getting filthy jacked!
 
[QUOTE=Mac Oneill;843468]Thanks Jay, I've been wearing the same halloween costume for about three years now haha. Yeah that fever was brutal, it's hard to even think straight when it feels like your brains in a frying pan. Thanks for the PR props by the way, it's hard for me to even feel accomplished on a lot of lifts though because I haven't truely tested my maxes, but the plus side to that is that I get a PR pretty much every time I walk into the gym haha.[/QUOTE]

Nothing wrong with that!! I'm still fortunate enough to have the PR's rolling in pretty steadily as well....but celebrate the victories because that curve of diminishing returns will hit us sooner or later.

Mac Oneill 09-15-2010 06:14 PM

Re: Mac's getting filthy jacked!
 
[QUOTE=Jay Rhodes;843477]Nothing wrong with that!! I'm still fortunate enough to have the PR's rolling in pretty steadily as well....but celebrate the victories because that curve of diminishing returns will hit us sooner or later.[/QUOTE]

Haha for real. Just gotta keep the calories coming and hopefully the PRs wont slow down!

Mac Oneill 09-16-2010 07:20 PM

Re: Mac's getting filthy jacked!
 
[B]09-16-10[/B]
Push Press- 5@135#, 3@165#, [B]3@175# (PR)[/B]

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

5 - 135# Power Cleans
20 - Skiers (Over Barbell)
200m Run

[B]Time = 9:38[/B]

Good Mornings - 2x20@45lb

Mac Oneill 09-18-2010 09:09 AM

Re: Mac's getting filthy jacked!
 
[B]09-17-10[/B]
Front Squat - 5@135#, 5@155#, 3@175#, [B]4@195# (PR for 3, failed on 5th rep)[/B]

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

10 - 35# Double KettleBell Squat Clean Thruster
10 - Chest to Bar Pullups
*Every minute on the minute perform 5 burpees

[B]Time = 8:32[/B]

That felt terrible...

Mac Oneill 09-20-2010 01:44 PM

Re: Mac's getting filthy jacked!
 
[B]09-19-10[/B]

[B]WOD[/B]
3 Rounds for reps of:

1 Minute of 45lb Barbell Thurster
1 Minute of 75lb SDHP
1 Minute of 20" Box Jumps
1 Minute of 75lb Push Press
1 Minute of 45lb SDHP
1 Minute of Rest

[B]Total = 242[/B]

I had planned to wear a 20# vest for the duration of the workout but my back was very tight so I took it off after the first round.

Mac Oneill 09-21-2010 06:46 PM

Re: Mac's getting filthy jacked!
 
[B]09-21-10[/B]
Deadlift - 5@160#, 5@190#, 5@220#

[B]WOD[/B]
For time:

800m Run
50 - 45# Thrusters
30 - C2B Pull Ups

Time = 8:39

Good Mornings - 30@45#

Mac Oneill 09-22-2010 10:10 AM

Re: Mac's getting filthy jacked!
 
[B]09-22-10[/B]
Back Squat - 5@145#, 5@165#, 5@195#
This is supposed to be a deloading week for Back Squat, Deadlift, Push Press, and Front Squat at my affiliate. I kind of felt like I should have been going heavier because I'm not sure if my 1RM for Back Squat is only 275#. Either way these felt like some of the best and deepest Back Squats I've ever done. I suppose I can't say this for sure because no one was watching me, but from now on I'm going make sure I focus not just on breaking parallel but going as deep as possible and use the maximum range of motion.

Bench Press - 10@135x, 5@155#, 5@175#, 5@195#, [B](5@210# PR)[/B]
The last rep was kind of ugly of that PR. My butt came off the bench for a little bit, and I usually do a really good job of keeping it down. Still, I'm counting it as a PR so :censored: the haters.

I would have liked to do more today but I wanted to get home and play with my new kitten before work. FGB is this saturday anyhow and I'm not exactly sure how handle the week going into it. :confused:

Mac Oneill 09-23-2010 10:19 PM

Re: Mac's getting filthy jacked!
 
[B]09-24-10[/B]

[B]Push Press[/B] - 5@95#, 5@135#, 5@135#
Still deloading, I stuck with 135 for the third set and really got the best 5 Push Presses I've ever done. They felt very solid and exploded off my shoulders like it was nothing. I've worked harder on keeping my heels grounded throughout the dip/drive and it has added a lot of power.

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

6 - 45# DB Thrusters, Right Arm
6 - 45# DB Thrusters, Left Arm
200m Run

[B]Time = 8:20[/B]

Mac Oneill 09-26-2010 11:30 AM

Re: Mac's getting filthy jacked!
 
[B]09-25-10[/B]

[B]"Fight Gone Bad!"[/B]

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

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.

[B]Total = 307[/B]

This was my first time doing an actual FGB so I'm really happy to break 300.


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