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Search: Posts Made By: Vic McQuaide
Forum: Workout Logs 01-16-2019, 03:45 PM
Replies: 1,988
Views: 254,567
Posted By Vic McQuaide
Re: 2014 45-49 Fittest on the Planet goal

Thank you Alex for all of your help. Anyone reading this Alex is a great motivator and his in-site on the videos are excellent.
Forum: Workout Logs 01-15-2019, 11:08 PM
Replies: 1,988
Views: 254,567
Posted By Vic McQuaide
Re: 2014 45-49 Fittest on the Planet goal

Tuesday- long row, step ups and bunch of hip circle.
2 rounds not for time
10 ghd
:30 of left arm 53# overhead hold
10 ghd
:30 of right arm 53# overhead hold
10 ghd
:30 of 2 kb 53# front rack...
Forum: Workout Logs 01-15-2019, 10:35 AM
Replies: 1,988
Views: 254,567
Posted By Vic McQuaide
Re: 2014 45-49 Fittest on the Planet goal

Took a day off- after a tough day at work 10 hours- my 2nd in command was not hear. And it was busy; no complaining.

Going to hit a double session today. 11AM with Tony and some check in and swim...
Forum: Workout Logs 01-13-2019, 05:41 PM
Replies: 1,988
Views: 254,567
Posted By Vic McQuaide
Re: 2014 45-49 Fittest on the Planet goal

Saturday- long warm up to get the muscles sorted. Knee 85%, shoulder 70%.

15 c2b
5x165 squat clean and jerks
12 c2b
4x185 squat clean and jerks
10 c2b
3x 195
10 c2b
2x205
Forum: Workout Logs 01-13-2019, 05:25 PM
Replies: 1,988
Views: 254,567
Posted By Vic McQuaide
Re: 2014 45-49 Fittest on the Planet goal

Thursday was an off day.

Friday-
Normal warm up-
30" box step ups- 30 of them. Opens up the hips and warms up fast.
Burpee box jump practice and
Double db 40# each hand snatches-
Emom 4
Odd 10...
Forum: Workout Logs 01-10-2019, 11:00 AM
Replies: 879
Views: 150,713
Posted By Vic McQuaide
Re: Its me and it's her (the wife)

Way to stay on the accessories.

Cheers
Vic
Forum: Workout Logs 01-10-2019, 10:56 AM
Replies: 1,988
Views: 254,567
Posted By Vic McQuaide
Re: 2014 45-49 Fittest on the Planet goal

Wed- finally got some manscaping with beard and hair. Feel much faster and younger! Hehe!!!!

Jumped in on the workout after a short warm up-
4 rounds
25 sit ups
15 wall balls #20
2 rope climbs

It...
Forum: Workout Logs 01-09-2019, 11:15 AM
Replies: 1,988
Views: 254,567
Posted By Vic McQuaide
Re: 2014 45-49 Fittest on the Planet goal

Tuesday PM- little rowing and abbreviated warm up. If I do a workout that day my body seems to stay warm all day.

Some efforts on the Air runner- 3x10 cal sprinting.

Back squat- All 5 reps-...
Forum: Workout Logs 01-08-2019, 03:14 PM
Replies: 1,988
Views: 254,567
Posted By Vic McQuaide
Re: 2014 45-49 Fittest on the Planet goal

Yes if you suck in the open you like this. If you win the open it sucks! :thanx:
Forum: Workout Logs 01-08-2019, 03:08 PM
Replies: 1,988
Views: 254,567
Posted By Vic McQuaide
Re: 2014 45-49 Fittest on the Planet goal

Tuesday AM- At CF Fortius East with Tony- good warm up-

4 rounds every 3:00 min
15 cal ski erg about 1:00 to 1:15
7 hspu perfect form focused on close to the wall and head thru like a baby
50'...
Forum: Workout Logs 01-08-2019, 09:04 AM
Replies: 1,988
Views: 254,567
Posted By Vic McQuaide
Re: 2014 45-49 Fittest on the Planet goal

Monday- PM session with Eric at 24 hour fitness- spin warm up have to get a routine warm up at that place.

DL all 8 reps- 135,225,275,315,365 decided to finish with that.

Left arm db snatches all...
Forum: Workout Logs 01-07-2019, 02:52 PM
Replies: 1,988
Views: 254,567
Posted By Vic McQuaide
Re: 2014 45-49 Fittest on the Planet goal

Sunday- Dark Side with Alex.
Row warm up- 30 30" step ups
Box jump over practice
Box step over practice

50/50 accumulate GHD and Glute ham raises
20/15/15 of each- around 6 min worth of work

One...
Forum: Workout Logs 01-05-2019, 05:40 PM
Replies: 1,988
Views: 254,567
Posted By Vic McQuaide
Re: 2014 45-49 Fittest on the Planet goal

Friday- did about 2 hours of self treatment on my shoulder. Took the day off.

Saturday- workout with Eric, Grace and Kat-
15 min spin on bike

Front squat 5 reps- 95,95,115,135,155,175,185,205

DB...
Forum: Workout Logs 01-04-2019, 08:30 AM
Replies: 1,988
Views: 254,567
Posted By Vic McQuaide
Re: 2014 45-49 Fittest on the Planet goal

Thursday- my little grand daughter 2.5 years old stopped by the gym because she wanted to see her "Papi". She was cute running around, spanking me, shouting "Yeah buddy" and "Light weight baby" its...
Forum: Workout Logs 01-03-2019, 11:28 AM
Replies: 1,988
Views: 254,567
Posted By Vic McQuaide
Re: 2014 45-49 Fittest on the Planet goal

Wed- rowing- 20,30,40,50,60 cal- warm up pace to 1:53. Total of 200 cal.
Normal warm up-

Push press from the blocks- 10 sets 45-215 and did 10 wall balls in between. Not the best day for those in...
Forum: Workout Logs 01-03-2019, 11:21 AM
Replies: 1,988
Views: 254,567
Posted By Vic McQuaide
Re: 2014 45-49 Fittest on the Planet goal

Alex, Happy New Years. If they ever get a rule book, MQ dates.. etc... hehe:ranting2:
Forum: Running a CrossFit Facility 01-02-2019, 04:08 PM
Replies: 1
Views: 1,191
Posted By Vic McQuaide
Re: Wages + Membership + Perks for Coaches

Dustin,
I have a box in San Diego area. We pay our coach by the class and give free membership to them. And if they have a spouse or children they get the family discount.
Forum: Workout Logs 01-02-2019, 08:21 AM
Replies: 1,988
Views: 254,567
Posted By Vic McQuaide
Re: 2014 45-49 Fittest on the Planet goal

Monday PM- spin warm up on bike- 15 min 100 rpm's.

Back squat- 45x10, 135x15, 185x15, 225x10, 245x8

Front squat- 135x6 but the back has had it.

Ski erg- :60 on and :60 off- 1000-1400 cal per hour...
Forum: Workout Logs 12-31-2018, 02:21 PM
Replies: 1,988
Views: 254,567
Posted By Vic McQuaide
Re: 2014 45-49 Fittest on the Planet goal

Sunday with Alex at Dark Side-
Normal warm up extra shoulder. Rowing.

40 un broken 30" step ups
Various grips of C2B- maybe 30 total reps.

Team of 2- 60 MU ring for time.
We basically split the...
Forum: Workout Logs 12-29-2018, 03:03 PM
Replies: 1,988
Views: 254,567
Posted By Vic McQuaide
Re: 2014 45-49 Fittest on the Planet goal

Friday- short but good warm up.
Worked on hang squat cleans- 45-215#

Warm up the metcon movements

10:00 emom
Odd- 15 cal row
Even- 5 reps hang squat cleans 185#
I completed this. The sc's were...
Forum: Workout Logs 12-28-2018, 09:09 AM
Replies: 1,988
Views: 254,567
Posted By Vic McQuaide
Re: 2014 45-49 Fittest on the Planet goal

Thursday- 50 cal echo- 3.5 min, 2 sets of 20 cal row, 10 30" box step ups, glute ham raises, bird feeders, floss, mobility. Mostly the normal warm up.

3 ohs db in each arm- 20,25,35,40,50 the left...
Forum: Competitions 12-28-2018, 09:00 AM
Replies: 41
Views: 12,032
Posted By Vic McQuaide
Re: Reshaping the CrossFit Games from 2019 *****

Heard something like over 50% of the open is masters 35+? No rule book on how the masters go to games or if they go at all? I would think that masters are the majority of the box owners, peeps who...
Forum: Workout Logs 12-28-2018, 08:51 AM
Replies: 879
Views: 150,713
Posted By Vic McQuaide
Re: Its me and it's her (the wife)

You needed the wife to workout with you!!!!
Forum: Workout Logs 12-27-2018, 09:54 AM
Replies: 1,988
Views: 254,567
Posted By Vic McQuaide
Re: 2014 45-49 Fittest on the Planet goal

Wed- 500 meter row, hammer head kb one arm presses- up to 53#, 20 cal ski erg, 50 ghd- 5,10,15,20 need to get back on these-

Wed PM- total of 4k more rowing. Mostly 500's 2:30 down to 1:55 still...
Forum: Workout Logs 12-26-2018, 08:55 AM
Replies: 1,988
Views: 254,567
Posted By Vic McQuaide
Re: 2014 45-49 Fittest on the Planet goal

Friday- Monday was just about getting better from the ill feelings.
Feeling better-
Cant remember everything but here goes-

Friday PM- row, run, ski and bike warm up-
Power clean up to 225.
Some...
Showing results 1 to 25 of 500

 
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