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Old 11-20-2018, 05:16 PM   #1931
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday AM with Tony- normal warm up-

10 min-
150 meter run on air runner
6 50# db squat snatches alternating
5 burpee box jump overs
5 or so rounds

Deadlifts- singles 45-345 working on wider feet butt down. Felt pretty good.

Metcon-
50 cal row buy in- 2.5 min
4 strict c2b
1,2,3,4,5,6,7,8 dead lifts new style still getting used to it 225#
50 cal Rogue Echo 3:15 was hard.

Press with db- strict work with 20,30,50,60

Back to work Heading up to Alpine to workout with Alex. Hope for a nice medium pace workout. This will be 7 workout sessions in 5 days. I need a day off.
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Old 11-21-2018, 01:29 AM   #1932
Alex Burden
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Re: 2014 45-49 Fittest on the Planet goal

I was wondering when you were going to take a day off Vic


What i was also wondering, which may also be of interest to everyone that reads your blogg....

What does your diet look like.. how do you feed the beast and why, how does your body react?

Cheers Alex
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Old 11-21-2018, 09:56 AM   #1933
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Alex,
Great question- usually my day off is Thursday and if needed when ever I wish to. If I am just not feeling up to the task or motivated I sit one out.

Diet- well from 2014 to 2016 it was really good. No Gluten, no fried foods, no sugar, no chips.. no.. no.. no.. no-

For the last two years its been yes, yes, yes, hehe..

I subscribe to a service that sends me 1 meal per day 5 days a week. I also go to the local super market and get a packaged (chicken, humus, carrots and hard boiled eggs). My lady brings home chicken/cheese and bean burritos.

For example:
Breakfast- Hot grits, or protein yogurt and some sort of a protein bar.
Snack when I feel like it- pretzels, nuts, or what ever I have to eat.
Lunch - usually the subscribed meal
Snack- another bar and nuts or a banana or could be a salty snack with crackers and cheese.
Dinner- what ever I have to eat or want to get at the dinner places after the workout.
Snack- Either a bar or a bowl of cereal.

I love ice cream, cookies, pie, cake, doughnuts.. what ever. A happy athlete is a good athlete. I try to keep them to a minimum sometimes doing better and sometimes a big fat slob.

My crossfit weight has been anywhere from 175-185 BF% 7-10(2014-16) and 190-195 BF% 11-13 (2017-18).

I feel better walking around 190# plus. Or I enjoy my sugar too much and justify what it does to me.

So I don't really have a diet right now just trying to keep myself around 190. My workout schedule is 5-6 days 5-8 workout sessions.

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Old 11-21-2018, 10:17 AM   #1934
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday PM-
Kinda had two sessions of alike things-
Short warm up, floss knees

Deadlift- Sets of 5 then some singles to feel the new position- 45,135,185,225,275,315 then singles 365, 385 felt pretty good.

Metcon- 7 min
7 pull ups
7 goblet squats with 53# kb
13 rounds
26 reps per min 182 reps total

I am working with this 21 year old. Its fun. He is a sponge and looking to move up in crossfit. The gym is located 15 miles away up in the mountains. My friend asked me to help him with Alex's journey. I was honored to be asked. Plus it gives me a workout appointment each week. So I train at 3 different gyms plus my office gym. What a great life I lead.

Funny story one of the Dark Side members came up to me and said he heard that I had another job besides the gym. I chuckled a bit to myself. Thinking yes its a 40 hour a week job.

Granite Games did a small write up of me and their social media- kinda makes you stay in the game and keep motivated.

Vic McQuaide had a very specific goal in his sights at the Granite Games: that top step of the podium. The Masters 50-54 Athlete has worn many hats in his lifetime. He’s a father, grandfather, former Marine, Desert Storm vet, a State, National & World Champion in various sports, a business owner and CrossFit coach/owner of CrossFit Dark Side. And now, he can add Granite Games Champ to the list.
Vic has excelled in sports his entire life—soccer, cycling, running, powerlifting, sailing. But competing at the Granite Games is his first run at a major championship without a team at his back since the 2014 & 2015 CrossFit Games in the Masters 45-49 division, where he took 4th & 8th.

We’d say it was worthwhile. The 50-yr-old was a force of domination over Granite Games weekend, with 6 top finishes and 2 more second-place finishes. His lowest placing all weekend was a solitary 5th place finish, and he left no doubt that he deserves to bear the title of Fittest 50-54 Man in 2018. This is his first Granite Games, and we expect we haven’t seen the last of this Athlete!
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Old 11-22-2018, 03:00 AM   #1935
Alex Burden
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Re: 2014 45-49 Fittest on the Planet goal

Quote:
Originally Posted by Vic McQuaide View Post
Alex,
Diet- well from 2014 to 2016 it was really good. No Gluten, no fried foods, no sugar, no chips.. no.. no.. no.. no-

For the last two years its been yes, yes, yes, hehe..
Vic.... Life must be fun to and food to feed the brain keeps us happy... sorry to say

My problem is chocolate... love the stuff and will eat it on Fridays and a little on Saterday sometimes.
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Old 11-24-2018, 04:28 PM   #1936
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed- did some accessory work with Seth. About 30 min. Plus some rowing. 7 sessions in 5 days needed some rest.

Thursday- Turkey Day here in the US. No workout.

Friday- Broomstick- everything with pvc pipe

25 dl
25 back squats
25 front squats
400 meters
25 strict press
25 push press
25 push jerks
Run 400 meters
25 power cleans
25 squat cleans
25 thrusters
Run 400 meters
25 power snatches
25 squat snatches
25 ohs
Run 400 meters

I did this with my dad who is almost 76 years. He is new to these exercises. We did most of the work in 32 min. Good for him. Its been a great time working with him. He is being a good sport with his new medical situation mentally.

I did two efforts of :20 seconds of AA bike- 15 cal and 21 cal.


Saturday- did a good warmup with my hammies.

New style power clean- 45,75,95,125,145,165,185,195,205,215,225,230 they felt good. I had to focus on my feet, slow pull off the ground, around the knees, scoop with engaged lats, high pull and finish the movement. I started with 205 then 225 and in 14 days 230 feels pretty darn good.

Then did some 150 meter air runner efforts with some 195# power cleans ending up with 200 meters running and 4 power cleans 195 in rapid fire.

Sots press- pvc, 15# and 45#
Some snatch work.

15 min emom
1 power snatch
1 hand squat snatch
95-165 new form. Working on getting comfortable in the set up. But down, shoulders over bar, lats engaged, knees out, pull after the scoop.. Its going to take some time to change my stance. I just have to do something to get more efficient.

I am happy that my heavy dl singles feel better up to 385#. Will continue to work on this. I have a great belief that I can hit some new pr's on some of my lifts.


Going in on Sunday- rope climbs, rowing, ring mu, reverse ghd then work with my father.
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Old 11-26-2018, 09:13 AM   #1937
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Forgot to add OHS on Saturday- went up to an easy 215x2.

Sunday- Alex met up with me to do the R's
500 meter row- 2:05 pace
1 rope climb
500
2
500
3
500
4
500
5
500
6
Total 3k rowing with 21 rope climbs. Took about 20 min.

1 MU
10 ghd
2
10
3
10
4
10
5
10
Did some practice singles

reverse GHD holds with doing lat pulls with pause- 8 reps- 45,65,75


Met with my father to do his shoulder and back work.
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Old 11-26-2018, 12:29 PM   #1938
Shaun Gross
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Re: 2014 45-49 Fittest on the Planet goal

Monday 26 November 2018

A.
Back Squats


110kg x 3 x 10

B.
Strict Pullups


3 sets of 5

C.
6 rounds of 45 seconds rowing, 3:30 rest


Average paces were 1:27.6, 1:25.3, 1:25.9, 1:26.3, 1:27.6, 1:27.3

These were all out efforts, although were maintainable. Started falling apart on the last 2.


Tuesday 27 November

Don't have time to workout tonight so I did a longer (13.5km) ride to work. Don't know exactly how long it took - I think it was somewhere around 35 minutes though
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Old 11-27-2018, 09:36 AM   #1939
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday- kind of a rubbish day. With the little tweaks in my form, approach I just have to trust the system in front of me. My back and keeping it healthy is paramount.

Decent warm up with rowing, hammies, bird feeders, glute ham raises.
Warm up with class- 8 cal aa bike, 8 step ups to a box and 8 good mornings with the bar.

All two reps dead lift-
45,135,185,200,225,275,315,365,385,405x2. My form was ok, good news no real damage from the DL last night. Usually I am sore the next day or so. It was heavy. I need to recruit more muscles and my base needs more time under tension.

Power clean- worked up to 215 but my form was not sweet. I went back down to 155 and that felt really good. I believe that my new path will be more efficient over the long haul. That will make me better overall.

50 cal warm up on AAB- 4:15 2nd effort 3:15. Did some other sprint type rowing but body was just saying no and so was the mind.

Today is training with Tony in the AM and Alex in the PM.
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Old 11-27-2018, 03:30 PM   #1940
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday training with Tony- hip circle, floss knees and some Echo before I left to go to his gym.

Pass thru, more hip circle then to a warm up wod-
4 rounds took under 14 min
10 cal row
10 wall balls- focus on good pick up, not to spin the ball, elbows in, 4-8 hand position.
10 ring pulls back and forth
50' walking lunges with the bar

10 cal Echo
Squat snatches db's- 20,35,50,60 a few reps of each
3 rounds

Squat snatch practice- 45, 75,95,105,115,125,130,135,140,145,150,155,160,165, 170 just focus on the new form. They felt great. My shoulders were super warmed up from the previous work. New stance, getting comfortable getting the set up right, engage the lats, slow off the ground, pull the bar straight up, nice scoop, finish the high pull with high elbows, pull myself under the bar. Some good progress. Will continue to work on this lift. I feel that I am capable of more than my 215# pr. Just will take time.

I need to increase my focus on drills that promote the high pull, keeping my elbows straight on the pull and finish the high pull on both snatch and clean.

Strict pull ups- 3 wide, 3 med, 3 close unbroken then run 400 meters- 3 sets.

Overall no stress good positive workout. Going tonight for a session with Alex at Crossfit Alpine Ranch.
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