2014 45-49 Fittest on the Planet goal

[Victor J McQuaide]

Back to 45+ which I would be this year but too late.. would have placed 41st with that 242 very bad 13.3. 250 mu's would have been top 20.

Next year staying on the same pace, staying healthy, with some prayer and good luck can make it into the Games. Once into the games its a matter of the workouts. We will see this year what they throw out.

I do need to get stronger on many lifts.. Better than last year.

Last nights workout upped the weight..
50 DU's- ub
275 DL X15- 8,7
50 DU's- ub
185# hang clean 15x- 5,3,3,2,2
50 DU's- 30/20
185# front squats 15x- 9,6
50 DU's- 25,25
185# push jerks- 5,3,3,2,2

Time was 12:03.. just need more strength to get thru a workout like that. Sunday did hang cleans X5 with 200# which was a pr...

[Victor J McQuaide]

400m Run
30 Wall Ball 30#/14# sets of 10 reps and went down hill from that point
50 Chest to bar (10,5,5,5,5,5,4/1,3/2,3/1/1)
30 Wall Ball
50 Double Unders
30 Wall Ball
50 Burpees
400m Run

wow that one took the fight out of me.. 21:03... plenty of wossy..

[Victor J McQuaide]

5 Rounds
5 Deadlifts 275#/205#
3 Muscle Ups
7 HSPU’s
10 Pistols-

9:57 RX.. happy with that only missed one mu attempt.

Next time 8 Min or so??

[Victor J McQuaide]

Squat clean hang style- Max 235# PR.. missed 245# two times.. not a strong day

Metcon-
E2MOM for 18 minutes of:
3 Squat Clean Thrusters 135#/93# Modified to (165#-205# +5 each set for nine sets)
15 Double Unders
5 Burpees
Post Rx’d or rounds completed.

Thrusters might be my thing?

[Victor J McQuaide]

40 Wall Ball 30#/14# (28, 4,8)
50 Jump Rope Reps
400m Run
40 KB Swings 70#/35# (25,10,5)
50 Jump Rope Reps
400m Run
40 Burpees (un broken)
50 Jump Rope Reps
400m Run-

14:33

[Vic McQuaide]

Have been on a 6 week strength build and 2 days cardio- no met cons..

Numbers have been going up-
Squat clean- 225X2
Push press- 225X2
Deadlift- 435#
Bench 265X5
Squat snatch 165#
Hang squat clean 235#
Front squat 315#

Have a competition on Saturday.. will see how it goes being strong but no met cons.

5k row 19:11

Ankle is ok right now.. off and on injury/rehab

[Vic McQuaide]

Changed gyms.. needed to do something different. Was not pushed toward my goals. Sometimes we just need to shake things up a bit...

Looking at the last 3 years of crossfit open workouts you can and will expect these exercises- S2OH, Box jumps 15 reps at a time, Wall balls most likely 150 of them, snatch, Muscle ups, T2B, Thrusters and C2B.

Funny I don't like many of those because I am not good at them as other ones.

So need to work on them and not let them be anything but good news when they announce them again in 2014 Open Games.

S2OH- need to learn how to dip, drive, re dip then extend.

Box jumps- need to rebound more efficiently. Get the mind set that I just am going to do it fast and accurately.

Wall balls- need to hit the target, bounce out of the bottom, weight on the heals, extend and actually hit the target. Practice, and more practice.

Snatch- well lets say I am strong but the from sucks. I have a new coach that will sort that out.

Muscle ups... well that is a hard one for me. Need something to jar loose.. can on a good day get 5 in a row. But at no time do I get weightless so I can rotate my hands towards the top. Need technique.. once I get that I will be fine.

T2B- max is 21 but after than my form goes so I can't cycle any on a consistent basis. Need to work on sets of 10,5.. little rest 10,5..

Thrusters.. well I like that one best so bring on the heavy thrusters 185# AMRAP 5 min...

I have been working on strength for 4 weeks followed by some met cons this last week. Need to know how to push myself harder. I never fall on the ground ever... or I am just fantastic on pacing myself.

I have a long way to go before I get to the open next year. Then the games..

[Vic McQuaide]

New gym day 1-
Med warm up- jump rope, streaching, T2B, handstand hold, squats.. etc

Max strict HSPU- 15 reps... could have done more but shoulder is jankie
30 wall balls
10 strict pull ups-

Worked up to a 295X2 easy squat.. not enough time. New coach new way to squat.. personally I liked the way I have been doing it for 28 years.

He saw my sucky technique on the snatch and decided to make me do the hang power snatch for Death by Snatch..
Made it to 12 rounds with 115#.

Rest two min then do a 800 meter run.. 3:30 time.

Overall was a good workout in the morning.

Taking Saturday off.. 7 days straight with 3 2-a-days... need time off.

I changed my diet to exclude fried food and sugars.. working good on recovery.

Going to work on the open exercises tomorrow.. wall balls, C2B and T2B..

Got to get hopping..

[Vic McQuaide]

Saturday day off-
Sunday- PC- 95,135,165,185,205,225,235 PR, 205X4 fast singles, 225X1,1 fast
7 C2B pull ups each 30 seconds.. 7 rounds- 49 C2B in 3.5 min.. got to get that up to 11 C2B's each 30 seconds..

Wod-
50 DU's with beast rope
5 rounds
7 Thrusters 100#
7 T2B
7 Box jumps
50 DU's with beast rope
6:59 time

[Vic McQuaide]

Progress in one year-
Bench- 300 Now 300# X 2 reps
Squat- 320 Now 370# max
Dead- 380 Now 435#
Snatch- 165 Now 185#
Power clean 215 Now 235#
Overhead squat 195X3 not maxed yet- Now 195X5 reps
49 double unders- 160 RX
6:15 mile- same
Thruster- 185- 225# easy