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Old 05-07-2018, 09:03 AM   #1731
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Sunday was sore and had to roll out.
Total of 3800 meters rowing- Did some 500 meter efforts 2:20 down to 1:44. Back to my old style of rowing. 23 spm and 5 setting. The hummingbird style doesn't work for me. Diet is still bad. Gotta get rid of 8-12 lbs.

I might owe 8k rowing.
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Old 05-08-2018, 08:38 AM   #1732
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday- AM- 40 ghd on the Titan. That is a tall order. Rogue equipment is so much better. Did some Echo about 5 1 min efforts- 10 cal up to 25 cal.

PM- warm up at work a bit. Usual warm up at the gym.

DB squat snatch- 10-70 in each arm.

Bit of rowing 2x280 meters

EMOM 15
1 power clean and 1 hang squat snatch- un broken
95-185# felt good about this. 195 did the power but the hang was a no go.

Metcon
10-20-30
Burpees to a 25# plate front facing
50# alt db snatch
5:53 RX +

Grab bag was 50 t2b- 10 every :30 2:15 overall. Happy with that.

Bunch of rowing to cool down. Owe 7K worth of rowing. Some AAB also to cool down.

Overall good day at the gym. 185# is getting way better.
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Old 05-09-2018, 12:05 PM   #1733
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday- good warm up at the office - 5 min at 50 rps and 5 min at 60 rps about 100 cals on the Echo.

Gym warm up-

Sumo dl's- All 5 reps- 135,205,275,325,355

Clean and jerk- 95-230#

Warm up the heavy Jackie .
1000 meter row- 3:40ish
50 thrusters with 65#
30 C2b- was not the best effort 7:15 RX+

I remember doing 2 rounds of that 3 years ago in 16 min.

More rowing to cool down. Still owe 6k.

Going to row tonight a bunch. Hope to knock it down to owing 2-3k.

Headed to Canada tomorrow to purchase a boat. Eastern Canada, looking forward to seeing all of that beautiful water.
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Old 05-15-2018, 09:39 AM   #1734
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed- bit fuzzy on what I did. Usual warm up-

Row 600 meters-4 sets Every 4:00 min
Around 2:14ish most of them.

Metcon was
3 rounds for time
50 dubs
10 s20 165-
Wanted sub 3 but got 3:04 happy with that.

Another 5 k in rowing with the club 777. About even with the rowing meters for the year.

Off to Canada tomorrow.
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Old 05-15-2018, 09:56 AM   #1735
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Woke up on Thursday and went to the gym.

Did my rowing plus a 1/2 day. Worked on Bar m/u- 1,2,3,4,5,6,7 with some rowing in between. Just wanted to move.


Wow crazy day of travel. Flight from SD to NY was a long one. We had to be re routed because of a storm. Then stop for some fuel in PA then to NY. That flight was delayed then they had to take off fuel.. wow we got to the hotel at 4AM. We left SD at Noon.

Friday-
Woke up and drove to Brockville, Ontario Canada to see the boat for purchase. That drive was majestic. Some much green and water.. small islands 1000's of them. The boat was better than I expected. Checked it out for an hour or two. Checked in to our Airbnb.. view of the lake. Really nice place. Nap then a sweet Dinner at a local place.


Saturday- went to Crossfit BECC in Brocksville. They had a partner workout, did my usual warm up as equipment would allow. Some rowing then the warm up and partner workout. 3's.

Each team to complete
3000 meter row- 500 each 2 rounds
300 dubs- 50 each 2 rounds
3 mile run- 1,1,1-

Was happy with my rows- around 1:37ish each. Did the dubs fast but broke one time. I paired up with 2 beast women. The run was long.. maybe like 2k. I went 2nd.. and two other ladies went right after me. These people were really good at dubs and running. You know when you go to a gym and they specialize in stuff.. I ended up really pushing it in the run. Our total time was 34 min. I don't know how fast I ran but no one caught me.


Did some rowing to catch up from missed on Friday.

Went on a 3 hour sea trial on the boat. What an amazing place. We booked another week in June to use the boat in the 1000 island area. Wow what a place.


Sunday- normal warm as possible.
Row a bit.

3 rounds warm up
200 meter row
6 burpees over the erg

2:00 EMOM 8 rounds
3 reps of 1 dl, 1 pc, 1 s20 with 60%
6 bar facing burpees
:45-under :30 seconds on the last one.

Rest 6 min then

8 min amrap
25 dubs
10 alt DB snatches 50#
2 reps short of 10 rounds or about :50 each round.

These people are really good at Dubs. Good on ya Canada and the dubs!

More rowing to get a little ahead.

Monday- drove to Clayton NY to see so many vintage boats. 100 of them under one roof. Amazing!
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Old 05-16-2018, 09:01 AM   #1736
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Long flight and drive from Canada to San Diego. Got home at 11PM.

Tuesday at the office- total of 50 ghd and a couple of 2 min Echo efforts. Then one at 30 mph for 1 min.. my pulse skyrockets during this 180+. Will need some time on this thing. Got a tractor seat on it. Kind of comfortable while going slow but in the way when doing efforts.

Did some warm up in the office prior to going to the gym. Normal gym warm up. Hamstrings feeling good. The bar was light. So its on.

Dead lift- 45x5,135x5,205x5,275x5, 325x3 easy and went to singles- 355, 390, 410, 430,445 easy enter 457 PR. Was a hard pull. Focused on my posterior being a bit lower. Got it. Happy for the 2# pr. Been 3.5 years. Training for King Kong! Need to get about 10-15 more lbs to be able to do this.

Power clean and push jerk- 135,165, 190,215, 230,235,240,245 and said what the heck lets go for a pr 257# got the power clean and jerk. Was super ugly.

So good day with the barbell.
DL- 457#
Power clean- 257#
C and J- 257#

All 2#.

45# place hspu deficit practice- Did about 30 of them. Have a comp that I am doing that has 1 min floater of deficit hspu. Goal is to do 30 of them.

AAB practice- 2 min- :10 on :20 slow- 40 cal
2 min :20 on :10 slow- 48 cal.
My goat. I don't see how people push the pace so fast. Explosive power I don't have yet..

Row my cal and a bit more. Even Steven.

Overall great day. Happy to be pr'ing a bit this year.


This comp has gotten crazy- They have the two floaters. And 3 workouts. The chipper is fine. The complex is crazy. The other metcon with rowing and g2o gets heavy too fast- Row 200 then 135x12, Row 400 then 185x8 which is fine. Then they drop the hammer and and want 600 meter row then 4 245# clean and jerks. Hope its a strong day. Might be a bunch of peeps staring at the bar for the rest of the time. Also have 1 min worth of bar mu after the time cap of the chipper ends up.
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Old 05-17-2018, 12:26 AM   #1737
Alex Burden
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Re: 2014 45-49 Fittest on the Planet goal

Thats some serious weight Vic and congrats on the PR's

So what is your plan going to look like then?

Are you going to work on your compensatory strength to minimise this vs true strength? This is for all movements.

Cheers Alex
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Old 05-17-2018, 12:58 PM   #1738
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Alex,
Thank you very much. That DL was a good one. I need to get about #20 more so I can do King Kong. My posterior is getting stronger I can feel it. My sank my butt down a bit more this time. Focus on pulling from my heals not the toes. I also am not as sore when doing heavy dl's so my body is getting used to it.

My brute strength is not that great. People who can spin that AA bike so fast I really don't know how they do it. Also on the rower some people can pull 1:20 pace for a bit.. I can't even get it that low for a stroke.

But I can't focus on what I can't do and what is not going to happen. So I can atleast focus on good form and keeping it as long as possible.

My power clean is much better for max and also for reps. My snatch max has gone up and my reps are much cleaner than prior. So I am not pressing at the top.

Back and front squat. I have not really don't much of them. My left quad has been pulled from the MQ 245 squat cleans 20 reps. But I focus on doing my FS from the floor. Also my ohs from a squat snatch. So putting in some form, mobility and making it harder. So if they have a max back or FS that will not go well. But that would be ok. Plus they had a FS in the games last year. I have to be careful with my knees.

I really need to get some training partners. They all train in the AM when I work. So I need a good PM partner who will need to be flexible. Seems as the kids can get a slight pull injury and be back the next day. Not so much for me.

I am finding that I need or do better with some pre workout. Harder to get up for the hard stuff. I have had a low platelet tests over the last 8 months. They are keeping an eye on that. Plus getting older. So playing it smart.

I need to get a better diet. Just stay away from sugar. Lose 10 lbs.

Granite Games qualifiers will be a good judge of where I am with the 50 year olds.

Just need to have fun doing what we all love. Feeling blessed to be in this position.

A little miffed about the weekend comp. Really don't want to do it but said I would. 5 workouts in 4 hours. So beast strong guys but they might lack motor.
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Old 05-17-2018, 01:01 PM   #1739
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed was some rowing about 2 days worth. I am up 1 day.

Going in today for a hard session. Snatch, bmu, AAB, and ghd's.

Thursday- AM- 5X10 GHD
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Old 05-18-2018, 12:18 AM   #1740
Alex Burden
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Re: 2014 45-49 Fittest on the Planet goal

Vic,

breaking it down for you Vic.... getting strait to it.

You need to make a priority list 1-10/15 within crossfit with 1 being the most important and put them in the correct order. Remember there can only be one nr 1 and 2 and so on. The priorities can be high but don't have to take a very long time, it's about reaching them.

From this you then need to put your plan together on how you are going reach/achieve the goals down and get them off the list.

We already know that you have one goal.... and that is finding a partner/s to workout with, you just need to decide where on the list you should place it. I think an important thing about the partner is what is in it for him/her! this is a 2 way communication/motivational thing where you both move to the next level. You might find different partners to work on different things with.

Another on your list is the AAB... time to take with those beasts and watch what they do, their set up, what their body, arms, wrists are doing and so on...

Another goal i think for you is efficiency... reduce that compensatory strength (where other muscles take over for bad form) as much as possible and make sure your technique is good and true for everything.

I would like to see you reach the games next year.... it's that time again...

I think this will clear your mind and put you on track where you will really understand what is important for you and those you will bring along for the ride.

Oh by the way... Nr 1 is always family, that balance is your foundation.

good luck Vic
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