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Old 02-27-2019, 10:00 AM   #2031
Alex Burden
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Re: 2014 45-49 Fittest on the Planet goal

19.2 is your time Vic, time to separate yourself from the pack.

Good luck
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Old 02-28-2019, 09:44 AM   #2032
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed- training at Dark Side- teaching the rowing class- did about 3k of rowing myself.

Power clean check in- 45,95,125,155,175,195,215,225,235M, 235 slowed down the pull and focused on the high pull.

6 min warm up- 9 cal on aa bike, 1 leg hops, 6 shoulder pass thru's on the bar, 6 power snatches with bar- 2 rounds

Warm up metcon elements- SS - up to 135, overhead squat, T2B and dubs-

13 min amrap
40 dubs
15 t2b
10 ohs 135#
Did 5 rounds plus 50
Right into 7 min to find a heavy Squat snatch-
Took about a min off- did a snatch pull with 135, then did 155#, 175,186,196 with 10 seconds left I rushed the pull and failed 201#

Cooled down and did my trash and laundry services.
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Old 02-28-2019, 09:55 AM   #2033
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Thank you Alex. Hope that its a tough one, getting the bad workouts in the open usually means that you get better ones in the Master Qual. Scott J had a good one. He is an excellent rower and has some good capacity.
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Old 03-04-2019, 08:50 AM   #2034
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Thursday just rowed a bit and judged Corey. This workout is a tough one. Got to manage my rest time.

Friday - good long warm up- plenty of stretching and getting the heart going. Some S clean reps at each weight- 45,75,95,115,135,165,185,195,205,215,225
T2B about 20 of them in warm up
A set of dubs-

I am having a grind getting ready for these workouts. Part of me wants them to be really hard so that I learn more about myself. The bigger part of me wants to feed my EGO and have them be really good "Vic" stuff. Not so much on this. I am better at my cleans but my many reps at SC could use some work.

19.2
R1-
25 TTB- 11/9/5 felt good. Under a min
50 dubs- un broken time break was about :90
Singles on my 15 135# sc's- maybe finished about 3:10ish.

R2- 10/5/5/3/2
Dubs broken on 49. WTF..
13 185 SC- singles just took a bunch out of me- finished that round about 7:20ish.

R3- T2b went out the door- 7/some 2's and 3's then singles. I hate singles
Dubs- 25/15/10 or so. Was trying to rest but the workout was killer.
Enter 1:39 worth of time on the 225#. It took a bit to get the belt on and get my wits about me. I wanted to make sure that I got the first rep. So at :60 left I hit my first one. That one was fine. But I was not in attack mode. I hit #2 and #3 good. Enter :20 left and had time for one more rep. I just did not go for it. Sure I put myself in the motions but I was not proper motivated. Caught it but it dropped out of my grip.

I did improve by 1 rep 3 years later. Somehow that must be good. I got to hear the cheers of my peeps.

Cooled down and did some 10 cal sprint efforts on the AAB then some shoulder press on the bad arm. 5 sets. Then some bench press- went up to 195 for some reps. Cool down rowing and judged Caden my buddy do his 19.2

____________________________________

Saturday- short warm up. Judged Jean he was 3 short of making the 3rd round on Friday. I witnessed some going for it attitude. He had :15 seconds to do a rep of 225# and he got it. The place went wild. I was happy to help him and coach him thru the workout. Proud of that effort!

20 min of:
15 db thrusters 40#
40 alt jumping lunges
200 meters

6 ish rounds?

Some rowing and chill afterwards. Was good to just keep on moving.

________________________________
Sunday "Cindy" Day-
rowing and regular warm up-

Checked in on MU- ring I felt tired and heavy
Deadlift- all 6 reps- 45,95,145,195,245,295

20 min-
5 strict c2b
10 hspu
15 burpees to a 6" target
7 rounds was a 75% effort. Jeff (Cindy's best friend) and my friend stopped by and did it with me. Was good to see him.

Some cool down then trained my father and son. Was able to stretch out a bunch with them.

Lunch with them and then saw a movie with my son and GF.

Overall a good weekend.
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Old 03-06-2019, 10:24 AM   #2035
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday was off did a bunch of rehab on the body.

Tuesday- just a check in on some exercises. Kind of rushed. I had dinner plans with the GF and my parents.

GHD/Rowing- 10 ghd then over to the rower for some fast starts. 5 rounds.

Deadlift- some reps at 45,155,205,265 then some singles 315,365,395 and 415. Felt ok.

Bar facing burpees- :30/10 reps :30/10 reps :60/18 reps :60/19 reps

Lunges with db- 25/40/50 in each hand. Worked on putting them on my shoulder. About 50' with each weight.

OHS with db on over head and one by my side. That is seriously hard. Balance act for sure.

Back squat super short rest breaks- 5 reps at each weight- 45,95,135,185,215,245

Then off for some Thai food.
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Old 03-08-2019, 01:05 PM   #2036
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed- active recovery- 5k worth of rowing.

Decided to take the coaches advice. Did 19.3 on Thursday. Arrived at 5:15 got warmed up. I decided to do some snatching prior. Was a really good day- did not go heavy but it felt good. 45-165 power. I also showed my coach my progress on the glute ham raises and strict t2b.

Did a bunch of lunging and box step ups- I switched to oh walking lunges to holding on to the bulb of the db. Not the handle. Seemed to feel way better.
My strict hs push ups are not that great now because I have lost power in my good shoulder. So I have not worked it at all.

10 min
200' of db lunging with the 50#- took just under 3 min.
50 step ups with the 50# db put it on my back - 24"- 36/14 felt good- 5:59

I felt really good at that point-
50 strict hspu- all good form- 5/5/4 that was it for the easy street. Then a bunch of 3's and 2's and some singles. It was a hard workout- Got a total of 34 in 4 min. But I know what I need to train. Happy with the first 6 min. Not so much with the last 4. I was feeling good, dancing, hula hoop, smiles, my grand baby (2.5 years old) was cheering me on. "Yeah buddy" and "light weight baby" my gym was chiming in. I had coach Corey doing the workout also. Then the fun stopped around the 7:30 mark. I got serious and heavy. If I just had fun maybe it might have gone well. I had a goal of finishing the hs pu. I even walked on my hands just in case prior.

So far I have learned that I need work on -
Getting the rower up to speed in 3 quick pulls even when tired
Have faith in my clean and just have fun and get after it.
Work on my strict hspu.

I am not checking the leader board, or my FB groups, no looking at tips for 19.3, will stay blind the whole weekend. Maybe come up for air on Monday evening to see how it went.

I love numbers, that is one of the things that I enjoy best about x fit. Seeing the workout, taking past data and trying to see where I should finish. Its exciting. But it creates anxiety and stress. Ego gets hurt, I should beat this or what is this guy doing... enough. My goal is to do my best, one and done and have fun. 19.3 was 2/3 fun and I felt no pain. So 19.4 must be all fun.

After cool down I worked on the following-

10/20/30/40/50 ub dubs

10 db thrusters- 40# each hand
8 db at 50#
6 db at 60#
I found out that I need to breathe more when it gets heavy.

C2b check in- felt good. 5/10/15 ub

S2O- all 10's , 45/75/95/115
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Old 03-09-2019, 10:52 AM   #2037
Alex Burden
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Re: 2014 45-49 Fittest on the Planet goal

Great score Vic... 34 strict will be a good score.
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Old 03-09-2019, 01:34 PM   #2038
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Thank you Alex.

Friday- had to work late so missed most of the FNLights at the gym.

Shorter warm up-
Power clean -
45x5, 75x5,105x5, 135x5 then some singles 165,195, 225,235 felt good. 240F

Back down to 1 power clean and 3 s2o- 135, 165, 195,205

MU ring check in - 1,2,6 felt good.

Cleaned up and got some food. I think that I did some other stuff but nothing earth shattering.

________________________________
Saturday- short warm up then partner workout

3 rounds :45 ski erg and :45 plank


20min
60 cal on the ski erg
10 syn burpees
40 wall balls
10 syn burpees
3 rounds plus 47 cal.

Went for it on the ski erg- alternating 10 cal

I am trying to go back to the gym for some DL and maybe snatch. We will see.
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Old 03-11-2019, 08:44 AM   #2039
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Sat pm- 10 sets of 10 cal row. Focused on three quick and strong pulls then settle into 1100-1200 pace or about 1 cal per stroke.

Spin bike- 15 min easy

L sit holds :10/:10/:20

Dead lift all 5 reps- its at 24 hour fitness, no chalk and slippery bars- 45,135,185,255,305,345,365

Some sled pushing heavy-

Cool down and chill the rest of the night.

_____________________________________

Sunday- with Alex and Jeff-

Warm up with rower and shoulder stretching. Had to hurry a bit because my Texan son is visiting.

Rope climbs alternating with Alex. 6-8 climbs they felt good.

Warm up bar mu- 15 burpee for time.
1st min went good- 5 reps
2nd and 3rd a few no reps and getting back on form- 5 reps
4th min 5. So good start and finish but middle was rubbish.

20 min modified Cindy-
5 strict pull ups
10 strict shoulder db presses 35# each hand
15 cal row- worked on 3 quick pulls and :45 seconds each time

The pull up rig and rowers are about 70' apart. So that took some time. 9 rounds. Steady the whole 19 min with a burst at the end. Still in shock that she is gone. Jeff was her best friend and its good to work out with him and her in our hearts.

Rushed off to pick up Tristan and his girl. Lunch with the family and dinner with them later. Chilled a bunch while watching movies and not social media.
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Old 03-12-2019, 11:15 AM   #2040
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday- got to check the leaderboard many times. Hehe.
19.1 90th
19.2 23rd/ 28th overall
19.3 58th/ 12th overall

Making progress for sure. I hope to pick off a few more old guys in the next two weeks.

I am going to do 19.4 on Thursday 6:45PM. Then not look at the leaderboard till Monday 5PM. Was so much better not obsessing about what, who , what could have been, etc.

My goal initially was to get top 5 but that was before the announcement of the open scores don't count just have to get top 200. No re-do's. I have vowed to fix my rowing- get up to pace with 3 quick hard pulls. Work on my squat clean reps and finally my strict hspu. If I did that I believe I would be in the top 5.

Positives are that I had basically for me and where I am presently thrown at me 3 goats and survived. I was in hopes that the open would be hard and no give me's. That has happened so far. I hope to have better workouts in the MQ and if all goes well the Games in Madison.

Many guys who are really good have moved up, many past games guys are back from retirement, present 50+ guys have stepped it up plenty and you always have those new to crossfit peeps who do well. Coupled with only top 10 go to the show. Its going to be a tight fit.


I did rehab on the shoulder, long day at work 10.5 hours, then dinner with my son from Texas, movie with the family. Was a good time.
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