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Old 07-20-2017, 11:18 AM   #1451
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Friday- shoulder rehab and stretching. Class warm up-

WOD
EMOM 2:00 / 10:00 (5 Sets)
200m Run
8 strict Chest to Bars

Rest 2:00
AMRAP 6:00
Max Wall Balls Rx: 20/14# Rx+
-Every Minute stop and perform 20 double unders (starts with double unders)
85+ wall balls

Emom squat snatch- about 20 reps- 95-170 then back down for some reps of 135.

Saturday-
Class warm up-

Team of 3 WOD
AMRAP 20:00
Partner A: 500m Row
Partner B: 8 Burpees
Partner C: AMRAP
2 Wall Walks
10 Goblet Squats
15 Kettlebell Swings
-Partner A determines when partners rotate, Partner B rests after completing burpees,
and Partner C works on AMRAP till time to rotate.

1:45 rowing pace.. worked hard on the wall walks, gs and swings 53#

Had a bunch of things to get ready for my trip to Dallas.
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Old 07-20-2017, 01:01 PM   #1452
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday 1PM to 12 PM drive, oil change, food, two new tires, stop for sun glasses.. first road trip with my son Tristan.

Tuesday- 11AM to 6PM driving, eating some BBQ then stop in Tucson AZ to see my buddy and stay with him.

Wed- drive from 8AM to 3PM arrive home, chill then off to the gym for the 5:30 class.

Shoulder rehab- warm up with class,
500 meter row- wow.. that was bad.. did my best 1:30.9.. some work to do on that one. As hard as I can pull is about 1:29 so its consistent with the fade.

Tired from long driving- #gettingold

20 min-
200 meter run
20 (10 and 10 each arm) kb upside down presses from floor- 26# (aka shoulder rehab)
20 ball slams 30#
15 strict pull ups.. what an arm pump.

Serenity prayer the whole way. It was hot in San Diego..

4 rounds plus 1 run..

Went to a meeting, finished watching the cf movie on Netflix..
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Old 07-20-2017, 01:13 PM   #1453
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Sunday- in Dallas Texas at Crossfit The Core-
Flew in and went to one of my best friends gym.

Shoulder rehab- clean work, snatch work, strict pull ups, hspu, ghd, reverse ghd..
About 1.5 hours of rehab and workout. Then 2 hours of coaching and helping out Granite Game workouts.

Monday- 400 meter run/job warm up.. oh God did I mention Texas in the summer.. humid, and hot..
Long warm up with the class, shoulder rehab then the metcon-
5 rft
200 meter run
10 c2b
200 meter run
5 135# power snatches-

Had some chalking time and long ways from the door to the bars.. so maybe 1 or 2 min less on this.. but 18 min.. did I say it was hot and humid..

More shoulder rehab.
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Old 07-21-2017, 09:45 AM   #1454
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Thursday- did shoulder rehab, lunges, strict pull downs on the machine and some abs.. recovery day from the recovery day.. hehe..

Shoulder is feeling a bit better. Able to crack my neck again..

Going in tonight and hitting the Friday nite wrecking workout.
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Old 07-23-2017, 01:13 PM   #1455
Alex Burden
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Posts: 1,143
Re: 2014 45-49 Fittest on the Planet goal

Hi Vic

sent you PM

Cheers Alex
__________________
Better than today, stronger than tomorrow.
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Old 07-24-2017, 01:22 PM   #1456
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Friday- shoulder rehab-

WOD
800m Run- 3:30 or so
25 Burpees- u/b
30 Toes to Bar- 10/8/7/5
100 Wall Balls Rx: 20/14# Rx+: 30/20#- 28/12/12/12/12/12/12
30 Toes to Bar- 6x5
25 Burpees- ub
800m Run- slow

20:14 or so..

Off to the meeting afterwards.
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Old 07-24-2017, 01:26 PM   #1457
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Saturday workout with my Texan son.. he is new to crossfit- he thought it was 1 round.. not 20 min amrap.. he was fast out of the gate.. hehe.. died after the 1st round. Good thing that it was partner workouts..

Group warm up and shoulder rehab-


Partner WOD
AMRAP 20:00
25 Synchronized Push Ups
50 Dumbbell Snatches- 50#
100 Alt. Lunges
200m Run
-Snatches and Lunges 1 Person Working / 1 Person Resting

Think that we got 3 or 4 rounds-
last round I did 40 of the snatches and 75 of the lunges such a burn on the legs.. hehe
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Old 07-25-2017, 12:23 PM   #1458
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Sunday- shoulder rehab and some pig flip-
Normal 20 min worth of shoulder rehab-
Pig weights 300+ the worked up to pig + 225# was hard to do that rep. Then unloaded the weight pig felt light.

Monday- shoulder rehab at work.
Bike ride 20 min worth of warm up and some efforts. Max 1524 watts.

Went to the gym for some more rehab-
Group warm up- some clean work.
:90 for 10 sets
1 clean power
1 hang squat clean
1 jerk-
135 thru 225. The clean and hang clean was easy.. but not much work on the jerk in the last few months.

3rft
400 meter
15 back squats from ground 185# unbroken if you break you gotta do 10 burps.

Our 400 is not fast. Round 1 run was a bunch of Serenity prayers.. just cruise.. 1:45 or so.. picked up the bar easy and squats went fine. Round 2 the legs were feeling the quick 15 reps with 185.. just decided to go with Gods power.. that is the good stuff.. makes the workout and effort feel less.. its hot here.. so when I started thinking lets pick it up and go fast Vic.. I slowed down.. my earthly powers are not strong. my higher power will give me the real stuff.

I have been in and out of church for many years. I did not grow up going to church. I really found got when I hit 40 and really got into it for a few years. Then like a lost lamb I had a few things happen then turned into Vic power. My 12 step program had me find a more spiritual path. So between religion practices and my spiritual program I am in good shape. I go to 4-5 meetings a week, work with others, and have a sponsor to guide me.

Back to round 2.. I just had God power.. funny the 2nd and 3rd rounds were about the same time. The 45 squats at 185# were hard and getting going on the runs was not that bad. When I came back in for the 2nd set of squats I started to think about my external athlete and listened to the music and thought ohh I hope its a good song.. but I really don't hear the music when I am focused or breathing too hard.. so to cut the external side and went to God power.. light clean and smooth transition to the back squat.

So without pushing myself that hard I managed to have the fastest time.

I am eating gluten and tons of sugar.. well cutting back after my weigh in yesterday.. 197 with clothes on.. a full 15 lbs heavy of what I am used to be when in shape.. I have put on some posterior lbs but not that much.. hehe..

So non diet, semi foot injury, out of shape.. not giving a crud about results just trying to enjoy the ride and light.. happy to be under the time of the young beasts.

8 min and 30'ish seconds..

Cool down and did my laundry and trash..

Enjoyed my time with my friends and community.
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Old 07-26-2017, 10:23 AM   #1459
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday-
shoulder rehab and class warm up-

20 min AMRAP
40 dl with 135#
30 t2b
20 hang power cleans #135
2 rope climbs

wow was not ready for this one.. 2 rounds 66 reps.. way too much rest and out of shape for chipper mentally.. started out good. Down hill from that point.

Then some ab work-
7 min
18 russian twists #15
15 ab tucks
:20 plank r
:20 plank l
Did 3.5 rounds

Might need a rest day..
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Old 07-27-2017, 01:52 PM   #1460
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed- shoulder rehab and some pull downs, some accessory work. Had to teach the rowing class and hit a meeting.

Funny the meeting was all about following directions.. doesn't apply to me.. hehe
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