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Old 05-18-2018, 11:23 AM   #1741
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Alex,
Thank you very much for the tips. Watching those beasts never occurred to me. Tasking myself on this.

Yes was talking to my GF last night and she said the same thing about training partners. If its important you will find the phone and or travel to do this.

I am always looking for the easy way out. Its the details, effort that makes the reward so sweet.

It takes a team. I have been on an island for a while time to build a bridge.
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Old 05-18-2018, 11:29 AM   #1742
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Thursday- warm up at the shop and also in the gym. Feeling good.

Did some reps of squat snatch with the db's. 3 each arm- 15,25,40,50,60,70#
My left arm is a lagger. So I have decided when doing these start with the left arm.

I have done this with the bird feeders. I start with my right leg and do more reps. Now they are about the same.

Power snatch check in- 45,75,105,135,165,175,180, 185 all good. Focus on slow pull then high elbows.

Complex-
1 power clean
1 front squat
1 jerk
1 back squat
1 behind the neck jerk

75,105,135,165,190,210 they all felt ok.

Rowing and bar muscle up-
300 meters then 1,2,3,4,5,6 small tear on the pinky. Focused on the form and they have never felt so great. Timing was on point.

More rowing then some AAB-
Decided to go with an interval style for the 2 min jam-
:30 on and :30 slow recovery
:20 on and :20 slow recovery
:10 on hard and try to hold on.

That is a plan that I think that I can stick to.

More rowing to cool down. 1 day ahead.

Comp tomorrow chill today.

10AM is the first workout and 1:20 is the last one. 5 scores so will stay warm the whole day. Floss and stretch.
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Old 05-21-2018, 11:09 AM   #1743
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Saturday- workout with buddies day. Comp day 6 scored workouts or we thought so. They combined the two floaters into one. Put one guy in the 40+ heats. Had a weird scoring system.. but whatever had a good time with some strong old men.

Normal warm up. Then clean and jerk- 45-245 that felt good. Surprised so early in the AM.

Wod #1-
Row 200
12 c & j- 135
Row 400
8 c & j - 185#
Row 600
4 gulp c & j- 245# big jump up. Actually it was not as heavy as I thought. I cruised slow on the last row. Guys were ahead of me but failing some reps. I did not want a failed rep. The 185 felt like butter. Mucho progress on the oly.
Got 3rd place. But with the score system I got 6th or something like that because they scored the 40/45/50 all of the same. Again what ever.

Cool down, stretch, floss, massage.

Wod #2
100 dubs- un broken
50 wall balls- 30/11/9
40 burpees- just keep moving no stops.. 1 no rep
30 T2B- 10/9/6/5 or so
20 box jumps no rebounding
100 dubs-
Was happy that I am feeling back up to speed and able to cruise and still finish a bit under the time cap. Only 1 40+ finished the chipper in 11 min. I got 10 or so min. Wanted to rest a bit because the 1 min bar mu was next.

At min 12 do :60 bar mu- did 7/2/F. Was happy about the form on the 7.

Cool down and rest-

Floater #1- :60 worth of hspu- deficit about 3" or so. Did 19/9 or 28 reps. Happy about this they were all legit reps.

Bear complex-
1 pc
1 fs
or you could do 1 squat clean so that is what I did
1 s2o
1 back squat
1 behind the neck s2o

Things were feeling good. 1 min stations- 135,150, 165,175,185,195,205,215,225 hit my back bone on the way down.. hurt a bit but completed the complex. Enter 235# went to put the weight down bht neck and it slipped off my back and took out my arms with it. I first decided to call it but then rested and hit a 235# thruster pretty easy for 3 points instead for the complex 5. Went to try and truster 245# but was a no go. That 225 hitting me in a painful place messed with me. I have not done much complex. Only time ever was on Thursday doing practice with 210# so hit a pr for sure. Maybe with a little practice could do the 245# but 255 would be out right now. Sure 5 peeps cleared the ladder. One guy did it with such ease.

Problem with having 3 main workouts and 2 of them are strength you tend to get they strong guys that don't have the best motors. Plus you throw in bar mu and dubs as the most complicated movements then you get even stronger guys who don't do much crossfit. Anyway had some large dudes hitting the iron.

Last floater- 2 min AA bike. Decided to interval it. But the they had it on a mode that told you how long you were going and then blinked to how long you have left and that process. Without my glasses on that display is small. So I had a bit of time trying to figure out how long to go and how long to stop. Wanted to do :30 on and :30 off, :20 and :20 then go for :20 or so. But really had no idea. I did hit a pr 52 cal. The guy who placed on spot ahead did the same. Top guy hit a 70 cal. wow...

Overall it was a 4 hour training session. 6 workouts. Happy that I faced some fears and that my training is coming together. I am more aware of what I need and what I just need to maintain.

Really need 10% more strength overall.

With King Kong training I will get the dl in place for this.

Getting pr's thru technique and accessory work in great.

I am healthy and happy working out. I have spoken to my daughter who is going to work on my training partners each week. Will be good for me, her and my relationships. She has her level 1 and has not done anything with it. I hope that she can utilize it soon.
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Old 05-21-2018, 11:29 AM   #1744
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Sunday was meeting then rowing 2800 meters. Did some rope climbs practice. Made a deal with a member we are going to meet on Sunday's starting in 2 weeks and work on his dubs and we both are going to work on rope climbs.
He is a 18 min 5k runner so will be good to run with him. Setting up training partnerships.

Got the grand daughter. She is so cute then had a lunch with my parents up on the new'ish deck. They have not seen it before. Was in celebrations of my mom's birthday and my girlfriends..

We have the first grand daughter sleep over. Was extra special for us.
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Old 05-22-2018, 08:35 AM   #1745
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday- AM a little Echo and 4x15 on the ghd.

PM- usual warm up with a little more on the hammies-

Row 2800 meters.

Deadlift- was heavy but had some pre workout in and lifting with my buddies-
All 7 reps-
45,135,225,315,345,376,395

Metcon did not go well. Shoulders were super weak and heart was not in it.
I think 6 rounds but don't really know.

12 alt. oh lunges 75#
12 s2o 75#
12 burpees over the bar

More rowing and cool down. Was my Girlfriends BD so we went the movies. Deadpool 2 was funny and bloody at the same time.

Good day. My grand daughter woke up so happy at our house and said "HI" in her cute voice.
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Old 05-22-2018, 01:55 PM   #1746
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday AM- Ghd- Echo
20-18-16-14 ghd
1 min of echo- about 10-20 cal.
Had to answer the phone in between. Not for time just to get in shape.
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Old 05-23-2018, 09:58 AM   #1747
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday-PM usual warm up.
OHS with db- all 3 each arm- 15-50#
Row 1400 meters 1/2 total

Power clean warm up- 45,95,115,135,165,185,215 one of the easiest cleans ever, 235 was ok.

Class warm up with row, hop and snatch progression with pvc.

Warm up squat snatch-
EMOM 15
1 pause 2 second pause below the knee squat snatch
1 squat snatch. Not un broken but hurry back to the bar
45-180# felt good about that double.

Enter the metcon fast one for sure. Eric set a crazy time at the 5:30PM class of 3:53 RX+

3 rft
50 dubs
7 power cleans 205#

R1- was about 1: 15ish ub dubs, fast single cleans
R2- finished about 1:20ish ub dubs and fast cleans singles
R3- had to pick it up a little. Ub dubs then got to the bar needing to do the last 7 in under :30 seconds. Did it in about :27 must be a pr for me.
Final time was 3:49 RX+ really happy about the progress.

Some clean up, stretching and some more rowing. My oly has come a long way. Not so much the max loads but everything below them.

Weight is about 190-192 right now. Need to drop my 10#. Diet is about a D+, but enjoying working out again.
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Old 05-23-2018, 11:47 PM   #1748
Alex Burden
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Re: 2014 45-49 Fittest on the Planet goal

So how's the plan going Vic and your priorities?
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Old 05-24-2018, 08:59 AM   #1749
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Alex, Yes finding workout partners is a priority. I have my daughter sorting this out. Might be a good way to bridge a gap with her also. I made a list well I updated the list to include travel partners, local, accessory work, rowing, swimming.. she is working on it. She did this a little for me in 2014.

God/Higher power has been with me on my training also. I love to recite the Serenity prayer prior to each heavy lift in an EMOM> I also say it while running. Gets my power out and replaces it with a higher power than me.

Diet.. well that is progressing.
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Old 05-24-2018, 09:04 AM   #1750
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed- some hip circle at work, stretching. Then normal warm up at gym.

We did FRAN today. The thruster weight was heavy in the warm up so I worked up to a 205# thruster.

My previous best is a 2:36. My shoulders and body are a little bit in reserve. But I told myself to do my best and push. I even made some grunting and angry sounds in the 15's and a big bark in the 9's.

R1- just over a min
R2- just over a min
R3- guess about 36 seconds.
Tied my pr- 2:36rx.

I guess that I might have been able to transition faster, got the bar closer to the rig. A person went in front of me... so maybe with my slow thrusters I could do a perfect run at 2:25. But I felt that it was a sloppy run. So maybe time would be best getting the effort looking better. But overall was a good time.

Did some rowing and stretching. Owe 1 full day. Just over 3 months left of the rowing.

I am nursing a elbow strain so I picked to not get my meters in like usual. I did leg only AA Bike.

Today my stain feels better. I flossed and put some compression on it for about 20 min. Plus my massager did the trick for 20 more min.

Day off from the gym or any working out.
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