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Old 12-08-2017, 10:17 AM   #1571
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Thursday was active recovery.

Row 2800 meters.

5 rounds for time
8 bench press 185#
20 kb swings 72#
8:37 or something like this.
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Old 12-08-2017, 03:53 PM   #1572
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Friday AM- warm up shoulder and hamstrings-

6 min EMOM
3 deadlifts @70% or 315#- completed. Not hard but a good place to start.

5 RFT
12 s2o 115
15 pull ups
5:29

Rowed 1600 meters. Back to work

Going in tonight for a long grinder.
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Old 12-11-2017, 10:46 AM   #1573
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Friday PM-
Warm up- class session

10 min alt emom
Even min- 17 cal row
Odd min- 10 ohs 95#

rest 2 min
15 burpee box jump overs- less than 1 min
Run 400 meters- slow for sure over 2 min
15 burpee box jump overs-less than 1 min

rest 2 min
50 db thrusters 40# - 10/10/10/5/5/10
21 min

Did some GHD I think..

Went to see my parents sing! Was fun, plus a great meal afterwards.
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Owner of Crossfitdarkside.com Fran: 2:36 Diane: 2:30 Jackie 5:43 Mary 15+ rounds Helen 6:58
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Old 12-11-2017, 10:48 AM   #1574
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Saturday- went to cheer on our 8 teams at the Reindeer Games. Rowed my 2800 meter and stretched a bit.

Sunday- Grunt work.
10 rounds
280 meter row
15 wall balls 20#
10 ghd

Not for time. Just to get a sweat.

Hung out with the grand daughter! Chilled day.
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Owner of Crossfitdarkside.com Fran: 2:36 Diane: 2:30 Jackie 5:43 Mary 15+ rounds Helen 6:58
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Old 12-11-2017, 03:12 PM   #1575
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday AM-
Stretch and warm up hammies.

EMOM 6
4 reps 70% dead lifts- 315# completed easy.

4rft
30 dubs
25 dl 185#
15 box/step ups 24"

9:50 ish. First 2 rounds 4:30 and second 2 just under 5:30. 100 dl of 185# not in shape for that.
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Old 12-12-2017, 11:02 AM   #1576
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday PM- stretch, row and warm up for metcon

OHS 2 sec pause on bottom + 1 OHS- have not done these in a long time. Knee was feeling a little bit of pain.

Worked up to an easy 185#

Row 600 meters
60 hang cleans- 95#
Row 400 meters
40 hspu
Row 200
20 T2B
Took around 12 min or so.

Finished up the 2800 rowing total. Then headed to see my lady workout and do some more stretching. Woke up with a little soreness. 100 DL 185# did it.

Today is my easy day. Maybe just row and some accessory work.
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Owner of Crossfitdarkside.com Fran: 2:36 Diane: 2:30 Jackie 5:43 Mary 15+ rounds Helen 6:58
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Old Yesterday, 11:22 AM   #1577
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday took the day off did nothing but a little shoulder and hip stretching
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Owner of Crossfitdarkside.com Fran: 2:36 Diane: 2:30 Jackie 5:43 Mary 15+ rounds Helen 6:58
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Old Yesterday, 04:24 PM   #1578
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed AM session- warm up hammies and shoulders.

6 sets :90 4 power cleans at 70% or 175# easy day.


10 sets
280 meter row
5 c2b
10 ghd-
26 min or so. The rower is about 40 yards from the pull up rig.

Just some grunt work. Going in later to train.
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Last edited by Vic McQuaide : Yesterday at 05:06 PM.
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Old Today, 11:03 AM   #1579
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed PM-
Warm up and stretch a little.

3 rounds for time
50 air squats
15 bar facing burps
10 clean and jerks 165#
12:30 ish.

Only intensity was the last set of 10. 3 un broken to start then faster singles. Took 1 min for the 10.

Row 2800 meters cool down pace.

AAB- 125 cal cool down.
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