2014 45-49 Fittest on the Planet goal

[Vic McQuaide]

Monday- AM row 3 k total meters.

Monday-PM row total of 2.6k. Varied distance and speed.

Emom 12-
1 ring mu
1 hang squat snatch

Was happy with the mu's. Singles felt really good.

95-180# happy with no misses.

Afterwards I did a set of 4 ub mu's. Been a long time. Happy shoulder feels good on that side.

Did some ohs db's, glute ham raises, bird feeders.. etc.

[Vic McQuaide]

Tuesday AM- row 2800 meters.
EMOM- 12
1st- 10 box jump overs
2nd 15 cal AAB
3rd min 30' hs walk

[Alex Burden]

Originally Posted by Vic McQuaide

Yes injury free and clear state of mind.

Thank you. ALEX you are the official Message board mental masters whisperer!

Someone has to keep an eye on everyone. We are all stonger in numbers

life is really ****ty sometimes and gets too much, so any encouragement to anyone is good.

[Vic McQuaide]

Wed- warm up with class, shoulder mobility, stretch, bird feeders.

Work up to a heavy squat 2 rep-45x5,135x5,185x5,225x5,275x4, 305x3 and 325x2. My knee felt a bit off. That was it.

Warm up for metcon-
4rft
10 cleans 135#
10 s2o 135#
4:43RX+

Felt good, solid effort.

AAB- about 80 cal
Rowing 2800 meters +

[Vic McQuaide]

Alex, we all need a positive nudge from time to time. Hope that you are having a great week! Vic

[Vic McQuaide]

Thursday- got the sick bug last night. Rowed my 2.8k. That was it.

Friday hope to row my 2.8k but we will see. 1/2 day at work. Go home and rest.

Going out of town in a week for 4 days. Big Bear.. will be fun. Cabin, hike, bike.. chill

[Vic McQuaide]

Sick bug tore me up. Slept almost 14 hours a day. Finally rowed on Sunday 1000 meters, Monday 3500 meters. So 6,500 in the rear. Feeling better today Tuesday. Getting ready for my short trip out of town on Thursday.

Will row and do some check in's on some exercises.

[Vic McQuaide]

Tuesday still feeling the bug but rowed and did some shoulder mobility. The gym was electric last night with some PR's in the Clean & Jerk. Fun to watch how excited they get. I wish that I had that gear when a max comes.

Rowed 3300 meters plus. Still owe 6K. Will be able to catch up more tonight. Teaching the weight loss class where we row.

Headed to the cabin tomorrow.

[Vic McQuaide]

Wed AM- row easy 20 min 4.5k still sick bug striking

4300 behind.

[Vic McQuaide]

Details a little fuzzy over the weekend.

Wed got caught up with rowing. Various speeds and distance.

Thursday did the Turkey Day partner workout with a team of 3.

Deck of cards.
Wall balls, burpees, tuck ups, jumping lunges and Aces were 200 meter run. 22 min or so.

Rowing got a day ahead. Still feeling under the weather.

Friday was some hiking up in Big Bear. Great cabin, love that place.

Saturday- CrossFit Stellar in Big Bear. Great and cool gym. Think that its my 3rd or 4th drop in.

Rowing warm up total rowing 3800. Its 6,500 ft elevation so the air is thin to say the least. Partner workout- My partner was new to x fit. Lucky not feeling that good and the thin air was gassed the whole workout.

Run 1200 meters
60 G2)- 135# alternating reps. He did 25# dumbbells which was super fast for him. I was hurting.
10 alternating rounds
10 burps
15 wall balls.
About 1 min each round for me my partner was having issues with the wall balls.

More rowing.

I am 4600 meters to be even today. 250k rowing these last 3 months.