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Old 07-27-2017, 01:54 PM   #1461
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Have the best day ever. Got my hydro massage then some shoulder rehab.. ab work also.
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Old 07-28-2017, 09:37 AM   #1462
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Just ended up doing my hydro massage and some shoulder rehab. Went to see my Grand daughter walk for the first time.. little less than 13 months. Then to get my son a football jersey for birthday with my Nilla Bean. Pizza and the movie Atomic Blond. What a great family day... I did not miss the gym one bit
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Old 07-29-2017, 02:00 PM   #1463
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Friday- hydro massage and shoulder rehab in the AM.

PM- shoulder mobility and rehab. Class warm up..

Warm up the exercises for metcon-

0-10:00
Even row 15 cal
Odd- 8 burpee box 24" jump overs- completed

Rest 2:00
8 min metcon
600 meter run buy in
rest of time
20 kb swings 72#
10 hspu
3 full rounds

Rest 2:00

4 rounds
4 155# thrusters
10 c2b
Took 5.5 min.. was heavy and winded..

Overall time was 27.5 min..

God was with me but I need to go on a diet. The box jumps were making me jiggle too much..

No sugar we will start with that.. sadly going to a birthday party with all of the junk and treats..

Went to a meditation meeting.. was good one.
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Old 07-29-2017, 02:24 PM   #1464
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Saturday- warm up shoulders and rehab.. group warm up. Partner workout- With John Glaude. Young beast for real

20 min amrap
200 meter run holding the 53# kb together
Partner 1 does one round of cindy while partner 2 planks. Run/cindy/cindy/ = 1 round.

We did 6 or 7 rounds.. solid and steady.

Then warmed up the hams for some oly.

Power snatch.. was not the best day. 45-175 the technique was off for sure. Was good up to 155 then went to the outhouse quick... but was happy to coach John G to a PR. 192# power.

Going to my friends daughters birthday party in a bit.
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Old 07-31-2017, 09:40 AM   #1465
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Sunday.. chill day with my sweetie. Morning meeting... breakfast.. nap.. little TV then 8PM workout.. just accessory work.
Oh db lunges, strict t2b, shoulder rehab work.
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Old 08-01-2017, 11:22 AM   #1466
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday- warm up hams and shoulders.. shoulder rehab.

Went to my old gym- Working with my buddy for the World Police and Firegames championships.

Worked on C&J- was a good day- 45-245 all pretty easy.. the clean would have been the lacking part. Have not clean and jerked anything over 225 lately.

7 min
4 t2b
4 dl 225#
8 t2b
8 dl
12,12,16,16,20,20 and so on.

I was just in cruise mode.. about 85% just made sure I had fun with it. Did a little dancing and stayed low key. Did 126 reps.. I believe 140 would be a good score.

Session 2- Dark Side..
More shoulder rehab, warm up with the class and back squat-
3 reps- 45,135,185,235,285,305.. was heavy.. lower back and posterior was taxed from the 70 dl with 225# earlier.. so I did not push it much.

for time-
10/20/30
Wall balls- 20# all un broken
T2b- broke into sets starting with the 20 round
Kb swings- Revenge of the Sith kb - 54#- un broken

8:10 or so.. had fun..

I do like training with other people in different gyms. Sure CrossFit Dark Side is the bomb but one must venture out.

Went out to din din for a steak.

Happy with the training.. next day just a little soreness.

Plenty of serenity prayer going.. made for a fun Monday.
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Old 08-04-2017, 09:43 AM   #1467
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Its been a busy week so far. Missed a few days in the gym.. Going to go in tonight.
Did some rehab on shoulder. Wed did some glute ham raises and ghd.. 50 each..

Took Tuesday off and Thursday.

A Marine Corps buddy is in town for our 3/9 reunion.
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Old 08-07-2017, 09:30 AM   #1468
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Friday- super hot day. Shoulder rehab 30 min.

Metcon-
Run 1 mile- medium effort 6:38. Happy to do that with all of the non serious running I have done lately with the foot injury.

rest 2 min.
21-15-9
OHS 95#
Bar facing burps

Rest 2 min.
60 alternating lunges 95# allowed to stop 1 time. Rest of time 10 burp penalty.

Took about 21 min.. miss counted on the burpees only did 56. So really no time.

OHS is a serious slow going thing.. the shoulder is very vulnerable in this setting. Makes me tired doing them more than usual.

Saturday was support the team at the comp then a Marine Corps reunion in Oceanside. Have not seen these guys in 25+ years. Was good to see them.

Sunday morning was an AA meeting- great topic. Good to connect with like minded individuals.

Sunday was a bunch of rehab while watching the games. Part of me was fired up for next year and the other part just got some ice cream.

Sunday evening. Went to see 10,000 maniacs. They area 80-90's band. What a cool show. Natalie Merchant left them in the mid 90's to do her thing but glad that they replaced her. Folk, funk.. great show.
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Old 08-08-2017, 09:05 AM   #1469
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday- totally sucked of any cf energy. Rode the bike 25 min then the trainer came apart. Lucky not to fall over. Much needed nap. Decided to go off sugar for a while.. gotta get back into shape. Right now sitting at 195. Need to get under 185#. That is the goal.
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Old 08-09-2017, 09:47 AM   #1470
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday- shoulder rehab 15 min.. rowing, burpee broad jump.. group stretching.

EMOM 15 power cleans- 45-235# started to lose form. Happy with this. Good form is key.

Warm up the dubs, snatch and burpees.

3 rft
50 dubs
12 burpees
5 power snatches 165...

The only thing that I would have done different was get more 165 reps warm up.. the first 3 were shaky at best. But then the others were good form. This caused me to pace the burpees and take a few seconds pause prior to the snatches.

R1- 2:05
R2- 2:05
R3- 1:50's ish.. did the last 5 snatches in :30 happy with that. Total time
6:03 RX +

Cooled down. Enjoyed the workout afterwards. Mingling with the troops afterwards. That is what this is all about connecting with others.

Later session at Global gym- secret stuff.. lats, chest, 1 legged deads.. extra stuff..
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