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Old 05-26-2015, 06:31 AM   #661
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Saturday... went in the evening.
Warm up, stretch, pvc, floss, mobility... etc..

push jerk- all 5 reps until the last one which was 4 reps..
95,115,125,145,165,180,190,205,215..

clean and jerk all touch and go 5 reps all 5 until last set.
135,145,155,165,175...

Some cleans at 185..

Metcon-
90 double unders
30 snatches 125#
90 double unders
30 S2O 125#
90 double unders
8:48

did some other stuff but can't remember..

Oh yes muscle up practice about 15 of them
Oh yes GHD's..
20,20,15

Power snatch 45-175 weak efforts
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Old 05-26-2015, 06:33 AM   #662
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Memorial Monday Murph..

Back was not up to par for sure.

Did it with a 20# vest.. 35:21..
Was about 40 seconds slower than last year..

Bunch of rehab after..
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Old 05-27-2015, 09:15 AM   #663
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday AM.. mobility, stretch, pvc, floss..

Tuesday PM- mobility, stretch, pvc, floss etc.. 20 ghd's and reverse
Warm up met con-
8 min AMRAP
20 wall balls
10 24" box jump overs
5 rounds plus 8 wall balls

Rest 2 min
6 min AMRAP
20 20# slam balls
10 6' jumps
4 rounds plus 8 slam balls...

Warm up squat snatch..
My shoulders are sore and weak at this time. They are not quite recovering enough.

Weigh is up right now.. 178-181..

45,75,95,115,125,135,145,155,165,175, 185F, 185F, first time flung it over my head and past my back.. maybe that is how it should go.. just catch it better.


Dropped down and worked up for some single with some pace.
145, 165 reps..

Cool down and mobilize.
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Old 05-28-2015, 09:44 AM   #664
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Been fighting off a bug.. took yesterday Wed off.. going to take off today also.

Been a good time to reflect on how selfish in a way x fit.. my addiction, passion and obsession all wrapped into one.

I have to be honest think about one competitor too much. Bill G is a beast.. I have to work my way around besting him and the other 18 guys.

I am a recovering machine.. just have to trust that.

I have to work my weaknesses.. sprints and maxes.

Going to dedicate my final training to mental and physical prep.
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Old 06-01-2015, 11:35 AM   #665
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Was down with bug for Wed, Thurs and Friday.. gained a couple lbs trying to stay healthy.

Always feel like I am missing something. Comes to a point sometimes when enough just has to be enough.

Goal is to get strength back up to pre injury and improve cardio and mental toughness. I believe that mental toughness is my biggest weakness or I have one hell of a recovery system or both.

Can finish most workouts walk around a few min then fine to go again.

Gotta find a way to get to 100%. Working with Dawn Fletcher.. she is amazing for the mind.
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Old 06-01-2015, 11:38 AM   #666
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Saturday- workout with Ian.. regional competitor 2011 strong dude..
Warm up, stretch, floss, reverse ghd, pvc..

Front squat
95x5
135x5
185x5
215x4
235x4
265x2
285x2 no knee sleeves..

Work up to a heavy squat clean-
45,95,135,165,185,205,225,235,245,255F..

Metcon 6 min amrap
3 muscle ups
6 ring dips on top of the muscle up rings
9 T2B

Did 4 round plus 8 reps..

Toes to bar were really hard..

Cool down did not want to push that hard because still was a little down.
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Old 06-01-2015, 11:43 AM   #667
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Sunday- Feeling a bit better ready to push more..

Warm up, row, pvc, reverse ghd, floss, stretch.. etc..

3 rounds not for time
Muscle ups- 3,4,5
T2B- 10,12,14
Double unders, 40,40,40

1 Push press + 1 Push jerk + 1 Split jerk
95,115,140,155,185,205,215,225,235 all good reps..

Metcon-
E8MOM- 3 rounds total of 24 min
1000 Row
2 legless rope climbs
45' of hs walks
Mostly rowed 1:56-1:58
went directly to the rope climb and chalked up in between the reps
Un broken on two of the walks..
Average time 5:00 fastest and 5:20 the other times..

Cool down, floss, roll.. etc.. hydrate.. chill..
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Old 06-02-2015, 12:03 PM   #668
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday.. did not have much time..
Warm up, pvc, reverse, rdls..

Warm up snatch with Nano's.. 45-165#
Metcon
6 rounds for time
400 meter run
3 squat snatches with 165#
10 T2B..
Really was careful and did take too long for everything. 21 min or so..

If I did it again with some mates might go 3 or 4 min faster.

If something like that comes up might run in my oly shoes.. squat snatches in Nano's leaves something less than desired.

Stretch, floss, rest, hydrate..

Work is so busy.. everyone is on OT... have a long list of people coming in.. have to start to turn people down.
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Old 06-03-2015, 08:37 AM   #669
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday.. quick workout underestimated the chipper..

100 Double unders 75/25
50 Wall balls with 30#- 12,11,10,9,9 or so
40 C2B- 12,8,5,5,3,2,2,2,1,1,1 or so
30 burpees strong and un broken
20 KB swings 70#- 10 and 10 woosseeyy break
9:26...

Cooled down.. the kb really gets my back out of whack..

Warm up clean and jerk, abandon that quickly... worked up to a set with 205 PC.. was so heavy and the back was not right.

Next.. moved on to 95# oh squats.. not so much.. 5,10,12..

Back squat to check in.. bunch of singles- 95-315 then 235x10 un broken..

Have not been recovering as well.. Tennis elbow kicking chicken right now.

Work is crazy and busy can't answer the phone for new business.

Have ads out for hires.. stress, kids... well lets just say life is different.

I am taking the day off to hopefully gain some rest both mentally and physically.

Enjoy the day.
Cheers
Vic...
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Old 06-04-2015, 08:42 AM   #670
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed.. took the day off.. damage control. I am spun with details around my daughter. We have been like peas and carrots for over a year. Her personal life has been interesting to say the least. When she turns 18 in 6 days I will have to let go. For now I have to fight for her just like I have to fight for myself.

Update on back and now right leg hip flexor.. have to jump back on the rehab bus..

Going after maxes today will have to be warrior like. Have clean and jerk, snatch max, 2 min muscle ups for time and Randy.. welcome to Vic's crossfit..

I would rather have Murph, some long grinder regional workouts instead.

I have to learn how to compete in these disciplines...

Every comp now has a max clean and jerk or snatch..

Get over it Vic.. find that gear that got you that 212# pr in Masters Qual..

Wish me luck. Have to find a switch like Sly did in the arm wrestling where he turned his hat backwards and it came on.. or like Kevin C did in "For the love of the Game" where he said clear the mechanism..

Gotta find more mantra like sayings..
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