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

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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