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Old 08-29-2017, 12:05 PM   #1481
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Thursday was just hydro massage and shoulder rehab.

Friday just did a 30 min emom.
1st- 10 cal on the AAB
2nd- 10 glute ham raises
3 rd- 10 ghd

Had to get ready for the trip, feed the dogs, get the bikes together.

Saturday just stretching and shoulder rehab. Took the train up to Santa Barbara and chilled for 3 days. Did a bunch of cruising on the bikes, walking, enjoying the food. Too much sugar in the last 2 weeks. Happy birthday to me.

Got back last night 10pm. Funny how different things are not having Crossfit the center of my life. Its way on the back burner. I look forward to competing when I am feeling better in the shoulder. It sucks having to do so much work to keep up with the level of what it takes to be at/or near the top. But usually the same people are at the top or near. Injury or life depending.

Part of me still wants to beat everyone even the pups at local comps. But when they have a clean event and the guys wins at 405# local it is hard to do.

I just have to enjoy where I am today.
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Old 08-30-2017, 10:18 AM   #1482
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday- so hot in the gym.. warm up with class, shoulder rehab.. warm up snatch.. something was def off.

Worst technique snatch day ever in a long time.

Elizabeth.. bad day for this. was thinking go 10 or 15 reps to start. Well 5 in said singles from here. My pr is 2:30RX but today was 2:50ish..

Bad enough to get off sugar for a while. Had 100's of grams over the last couple of days. We will see what this does to me. Hopefully I will get back on track with the diet.

Short day at the gym. Did some deadlifts.. 135-355# have not done anything over 225 in months.

Met with my sponsor for 90 min. Was a good meeting.
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Old 08-31-2017, 01:01 AM   #1483
Alex Burden
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Re: 2014 45-49 Fittest on the Planet goal

Vic!!!!!!

who's that funny looking guy in the background???? looks like a bag thief

https://www.youtube.com/watch?v=J67anfDMNy4 WFS

go to 7:02
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Old 08-31-2017, 09:38 AM   #1484
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Alex, yes that is the laundry bag.. I do gym, laundry and trash! John is a pretty cool cat. So happy for him.
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Old 08-31-2017, 09:44 AM   #1485
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed- 4pm class, little warm up, class warm up, stretching, warm up clean and jerk-
Every :90
1 power clean
2 front squats
1 s2o

95-225# that was the goal. Might have been able to do 235# but finally the sugar is getting out of the body.

12 min amrap-
30 dubs
10 strict hspu
200 meter run- its a long 200 you have to move to get under a min.
5 rounds +11 dubs.

Some rowing and stretching. 2 Club 777's showed up.

Went to a meeting, then got some food and chilled.
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Old 09-01-2017, 11:27 AM   #1486
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Thursday- busy day at work. Did 20+ min of cycling. Decent watts 1568 max.
October 14th in Stubhub center is the Track cycling World championships. We might get the fill team back together (3) peeps including myself. We won the overall championships 2'x in years 09' and 10'. I need to get some stuff done prior to signing up.
Get USA license
Sign up prior to Sept 15th.

Went to a meeting last night. One person was being difficult and made in not as pleasurable as could be.

Day 4 with no sweets.
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Old 09-06-2017, 08:46 AM   #1487
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Friday-
Warm up with class, shoulder rehab

EMOM 10
15 wall balls 30#

Rest 2 min
800 meter buy in
20 dl 135#
10 s2o 135- was dead from the heavy Karen. Legs were sludge.
1+20

Rest 2 min
30 t2b
200 meters with 50# farmer carry each arm
5 rope climbs-
About 31 min worth of work.

Saturday- shoulder rehab partner workout-

It involved running 200 meters fast, burpees, double unders.. 20 min worth.

Did some squat snatching was the first time my shoulder did not feel like it was going to fall off. Went up to 155# that was good.

Sunday-a tree branch fell down right in the middle of the walk way to Dark Side. Did 3x1000 meter row and some stretching.



Monday did 3x1000 and hot shots 19 wow was not ready for this one.

6 RFT
30 air squats
19 cleans 135#
7 strict pull ups
400 meter

Taylor did a sub 30 so I thought well maybe can do this.. she has a motor and runs very well.

After the first round of it in 4:58 was thinking well not so much on the 30 min sub. Legs were not moving well, was super hot out and humid.
34 min in the end. Was ok with it. Did my 3k row... slowly.
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Old 09-06-2017, 08:49 AM   #1488
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday- AM hydro massage, shoulder rehab, strict t2b and some db bench presses lights.

Tuesday PM- rode the bike with efforts- nothing regimented. Got up to 1490 watts sub full effort.

Tuesday Late- went to globo gym and did some rowing- no stats on the water thing.. just about 8-10 min worth. Did some other secret training... just keeping up with some of the new movements in CrossFit.

Got some din din then watched a show, good sleep.
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Old 09-07-2017, 12:41 PM   #1489
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed- shoulder warm up and rehab, warm up with 4pm class.

Touch and go- power snatch 2 reps. My snatch has a hole in it right now.
45-165, 170F.

Metcon-
12 min amrap
12 hspu
50' walking lunge
5 155# clusters
5 rounds even was super hot.


Rowed 1k, 1k, 500 and 500 meters- Day 4 of 3k per day or 1 mil meters a year. Really hard to row today.

Teaching class (rowing) then to my mens AA meeting then See Baby Driver , then home to chill and sleep.

Today is my rowing and bike riding time.
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Old 09-08-2017, 11:55 AM   #1490
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Thursday- rode the bike some efforts holding 900 for 20 seconds and a max of 1508.

Went to a meeting and then home to watch some tv.

No sugar for 10 days but still diet is sub par.
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