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Old 08-30-2016, 12:53 AM   #1161
Scott Jenkins
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Re: 2014 45-49 Fittest on the Planet goal

Well done on Diane, 30 seconds quicker than me and I went unbroken too. I think I am too long limbed to go that fast.
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Old 08-30-2016, 09:14 AM   #1162
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday PM- Rom wod, hip circle stretching to be that bug out of my back. When I stop working out my back doesn't like it.

Warm-up
Metcon (No Measure)
10 Free Standing HSPU- got one good one
20 Pass Throughs

2 Rounds
14 Single Arm KB OHS #35/26
20ft HSW
10 Glute Ham Raise

Strength
Overhead Squat (1 RM)
15 min for 1RM - 45-245# happy to hit 245# with really no heavy ohs in a long time. Missed the btnjerk at 260# that would have been a pr.

Overhead Squat (3x3)
15 min for x3- 225# was happy with that. Was a slow 3 reps and earned all of them. With the added mobility and all of the single arm db ohs I am def better at that. Overall for the 2nd week of working heavier ohs I am making progress.

Metcon-
5 rft with a 15 min cap
45 dubs- all un broken
15 s2o 135- mostly 10/5
3 rope climbs- those were hard.
14:40 ish.

Warm up bench press- worked up to 205x10 then mu with 3 dips..
Was then end of the nite and called it over. Overall good workout.

Fun to workout 7-9PM with some motivated people.
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Old 08-30-2016, 01:56 PM   #1163
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Scott… Its just about going a little bit faster in each set and storm the transitions. I have fast hspu and move fast between the movements. I am sure you will go sub 3 next time. 4 years Big Bill G did a 2:12 or so at the So Cal regionals.

So were is the games going to move to. Castro did not give up anything when I talked to him last week at a comp.
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Old 08-31-2016, 09:18 AM   #1164
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday-
Warm up, stretch a bunch, hip circle, ohs with db's.
On the knees to feet hip pop exercise- up to 9".

Warm up the snatch-
Three Position Snatch (Score Heaviest)
1 HH + 1 H + 1 Squat Snatch
E2MOM20- 135-175#

Metcon
Metcon (Time)
4 Rounds
500 Meter Run
16 Chest-to-Bar Pull-Ups
9 Strict Handstand Push-Ups to 4″/2″ Deficit
15:59 happy about my time. Its a long run and averaged 4 min per round.

Last round was 3:40 sped up a bit round 3 was slow. C2b with the proper grip was money.


Re warmed up the snatch and rope climb.. hands hurt too much to do a emom with snatches and rope climbs. Cooled down and drank a bunch of water.
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Old 09-01-2016, 10:37 AM   #1165
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed- Rom wod warm up-peg board practice and some d ball work.
50# x 8
80# x 6
100# x 5
150# x 5 all un broken. Getting better with that thing. Hip pop for sure.

Warm up wall balls, dubs, t2b and burpee box jump overs.

EMOM 21 min
Min 1- 10 burpee box overs
Min 2- 15 wall balls 30#
Min 3- 20 dubs and 8 t2b

completed

GHD sit ups- 12,14,20, 10 with 20# ball and 10 total of 60+ felt good.
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Old 09-02-2016, 08:32 AM   #1166
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Thursday day off. Looked at a space for the gym. Crossfit Dark Side. 6,000 ft.. but a good price per sf with in our budget. We will see. Will be a lot of work.

Funny my gym might be the only gym that I have to pay to workout in. he.. he..

We might have a good following and the place will fill sooner than later.

Fingers crossed

Vic
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Old 09-03-2016, 02:37 PM   #1167
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Friday- some stretching and mobility.
Some d ball practice from 50#-150# ground to shoulder

Warm-up
Metcon (No Measure)
5 Minute Steady AMRAP
10 Alternating Pistols
20 Cal
1 Legless Rope Climb
Almost 2 rounds.. had to get warmed up on pistols in the nano's

Strength
Deadlift (Score x3)
20 Min to Build to Heaviest x3
45,135,185,225,275,315,335,365,385x3 was heavy off the ground

Metcon
Metcon (Time)
21-15-9
Deadlift 245/165lbs
Bar Facing Burpees
Toes to Bar
8:38 slow did not have that fire to bust a sub 8 min

Slow, no bounce pistols

12 Left Leg
12 Right Leg

Stretch and talk afterwards.
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Old 09-03-2016, 03:04 PM   #1168
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Saturday- stretching and hip circle
2 rounds not for time
20 cal row
20 push ups
10 double dumbbell squats

Narrow grip bench press-
All 4 reps
45,95,135,185,205,225,245,255, 255x3 failed the last one

hang clean- way low hang clean- 4" below knees-
3 reps with a split jerk to finish
45,95,135,155,175,185,185

20 rounds of rowing
150 meters every 2 min.
Fastest one was 24 seconds.. then changed rower position, took the straps off, then no seat, standing up… had to make it fun.

Meeting with Coach Dawn Fletcher to work 1 hour worth of L sits, hip flexer, hollow rock, hips to rings, false grip holds at top.. bunch of stuff. Good session.
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Old 09-06-2016, 08:38 AM   #1169
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Sunday.. romwod and chill.
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Old 09-06-2016, 08:47 AM   #1170
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday- Labor Day.

Warm-up
Squat Warm Up
100 DU
20 OHS
20 Pass Throughs
30 Sec Couch Stretch
30 Sec Twisted Lizard
Foam Roll
-Quads
-IT Bands
Metcon
Badger (Time)
Three Rounds for time of:
30 'Squat' Cleans, 95#
30 Pull-ups
Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here

#95/#65

Took a long time. Was more like a 950 meter or more each round.

28 min and some change.

Front squat all 5 reps-
45,95,145,165,195, 215, 235, 255 tired from Badger.

stretch afterwards
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