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Old 11-04-2017, 02:35 PM   #1541
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Friday- Am row 2k medium pace some stretching.

PM- warm up- more rowing, glute ham raises, some shoulder warm up.

Sumo DL- all dead stop at bottom and 5 reps- 135,165,225,275,305,325,345 felt good.

Squat clean - 135-250# or 91%.

Metcon- 10 min emom-
Odd 16 cal row- took around 40-45 seconds
Even 12 t2b

completed

Rest 2 min then-
AMRAP
1 dl 185
1 squat clean
1 fs
1 s2o

Un broken complex- 15 min did 20 rounds. Just trying to get back into lifting again.

Some cool down row total rowed on Friday- 4300 meters


Saturday- warm up with dumbells, shoulder, jumping jacks, stretching-

Saturday 9AM partner workout. I got the champ as my partner. She lost 50 lbs this year.. so proud of her.

20:00 AMRAP
She had 20# db's and I did 50#

Partner A runs 200 meters while partner B holds the db's.
Partner B runs 200 meters while partner A holds the db's.
30 db thrusters
30 alt db snatches
15 burpees
So basically the only time the db was on the floor was when the snatches.

We did 3 rounds plus the runs. It was a sweaty workout. We mostly split the work. She did great!!!

In total rowed 4300 meters today.

BBC snatch- 45,75,95,115,135,150,165 then back down. Got about 20 reps with the 165# power snatch-

Cool down, clean up the gym, stock the pro shop.. etc..

Going to a friends gym tomorrow for a workout. He's 44 and getting ready to go into the 45's next year. Also the place where the comp is next weekend. 7 days to go. Feeling good.
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Old 11-06-2017, 10:43 AM   #1542
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Sunday- visited with my friend and checked out his new gym. Cool place 8,000 sf. That is where the comp is being held this weekend. Wall ball targets with the 30# are going to be tough. The gym space is made for comps. They are going to have real time score keeping with smart phones and 10 big screens. Will be cool. Its masters only. So other Games types going to show up. Girls that is.

2k row..
Wall balls.. 30 about 50 reps practice. Checked out the rig for slippery Rogue bars.. Goldielocks would not be happy. Seems rogue has either two slippery of bars or powder coat with fleck in them and rip your skin right off? What up with that.. bar muscle ups.. about 8 of them. It was a day off.

Went to AA meeting and lead the meeting. Then was CrossFit Dark Side meditation meeting at 6PM Good turn out 11 peeps. Rowed the last 800 meters so I am up to date.

Today- Monday is a long day in the gym. Jerk boxes, metcon with dubs and heavy wall balls, accessory work and gotta row the 2,800 meters.
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Old 11-07-2017, 12:25 PM   #1543
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday- rowing 2k and some accessory work including ghd, glue ham raises ansd t2b.


Monday PM- more rowing, jerks from the blocks. Contained doing like this. 45-255# that was it. Not too bad for not doing this in so long. Made an attempt at 260# but was a no go. Was 92% of my best ever (two years ago).

More rowing- 200 easy, 200 heavy- total of 3k. Then did about 800 after the metcon in slow mode.

Shoulder warm up and also did 3 un broken ring M/U's. Have not done those in a while. Felt ok. Will start to get the ring Mu back in shape.

Wall balls- 20,30,40,50 for some reps.

Metcon-
100 dubs un broken :52
50 wall balls 30#- 17/13/12/8 two min and change
100 dubs un broken and super fast- maybe :45
RX plus 3:57

Was happy to get the wall balls going. Was against a wall not target. Saturday will have to use more accuracy with that speed.

Happy to be up on day of rowing. 190k worth of rowing meters so far. Getting boring but getting me in shape one stroke at a time.

Was 187 last night.


Things are coming together. Sure not where I want or need to be. But the injuries are continuing to heal and I have not made anymore. With the better diet I my recovery is better. I don't eat clean but maybe 70% of the time.

Goal is to be un injured this whole winter season.
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Old 11-07-2017, 04:24 PM   #1544
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Forgot- Monday PM- did some dl/bar facing burpees also- 225/10 reps 2 sets
Then did 15 reps of 255# just to feel it.

Walked 2x20' on the hands to see what it was like. Bit rusty but un broken.
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Old 11-08-2017, 11:12 AM   #1545
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday- bunch of checking in on things-
Rowing total of 2800 meters
t2b- 42 reps 2 sets of 21
Deadlift 3" deficit or 45# Rogue plate- 45-325# all 5 reps
225 deadlifts for reps- 4,5,6,7,8 coupled with bar facing burps- each min did both.
Warm up the shoulder and did rehab-
Squat clean- worked up to 235# was not the best day for this
Hang clean- worked up to 225# again not the best day.

Overall the rowing was good but the strength and conditioning was off. Might have been because working out 5 days in a row? Taking today just to row and accessory work. Teaching the weight loss class tonight.

I will try and stay out of the political and gun mongers stuff for now.
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Old 11-09-2017, 11:41 AM   #1546
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed- basically some rowing 3k or so.. cheering on peeps. Was a super large class- and did the weight loss class. Worked with a guy and teaching him how to crossfit for long term. Oly, mobility, rest, diet.. etc.. 45 year old.

Did some accessory work but felt good to have a recovery day.

Went to my meeting AA style.
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Old 11-10-2017, 04:24 PM   #1547
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Thursday- good day 4PM class. Group warm up, 500 meter row, tabata dubs/med ball over the shoulder.

Build to a heavy 5 rep dl-
135,185,275,325,345,375x5 felt good.

Warm up for metcon- t2b and run..

3 rounds for time
10 t2b
15 dl's at 185#
200 meter run.
5:24RX

Everything un broken. Was trying to bring the higher power into this. The last run which is a long one.. might be 230 meters was 50's or so.. its a slow lap.

Finished rowing my 2800 meters.

Hit over 200k meters over the last 70 days.

Went to the meeting last night and saw my peepers.



Comp is tomorrow looking forward to seeing some friends. Have 2 other games (45+ ladies) doing them. Dancing and having fun.
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Old 11-13-2017, 11:24 AM   #1548
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Friday was the day off. No rowing.

Saturday was the comp. The turnout for the athletes was not as good. So the workouts were 8AM ugh.. 10AM and 11:35.

First workout started with at early for me.. hehe..
Workout 1 &2
12 min amrap
1000 meter row buy in for time. I was wanting to do around a 3:30 but the situation called for a 3:25.. hit a 3:27.. 3rd place.. right into
21 t2b- hit the bar way too quick.. 9/7/5
21 snatch 95# this took way too long.. 6/6/5/4 or something
15 t2b- 6/5/4
15 135# snatches.. super bouncy plates and had to stay in a square. So some adjusting. Maybe would have hit a few for reps with some rest.
9 t2b- 5/4
Loaded on 165# only had 1 min left. The collars were super tough to get on and off.. POS's.. but Im sure that everyone had a problem. Only enough to get 1 rep. Won that workout but im out of shape. Funny I thought that I would have had 2 or more min to get 165. Not so much. The 165 felt great in the warm up. But the row deff took my breakfast if I had one.

Workout #3
Rest and next workout-
150 dubs.. 56.. uh a missed rep.. 120 then 150.
40' hs push 20/20 out and back
30 bar facing burpees. They were super strict on the feet being square facing the bar and super solid on two feet leaving together.
20 DL of 255# was kinda heavy after the bfb. 6/5/5/4 I think that got no repped.
10 bar muscle ups.. had a big lead. But my bar mu fell apart. I the technique was super bad. No rep on one at the top because my hand fell off. And another failed one. Took over 2 min.. ugh..
7:30 ish.. thought that I would do it in 6 something. Still won the event.

Workout 4&5

4 min to establish C & J- I hit a easy 225 in warm up. The workout started at 11:30 AM yes still in the AM. I felt ok.
Had to deal with those POS collars again... 225,240,250 which is near my pr. Happy about getting 250 with really no heavy training in the clean and jerk. Sadly my comp were thor and the hulk. They both did 275# wow that is power for a 45+ local comp.

Rest 1 min-
30,20,10 wall balls 30# to a small target- really had problems with this. Was tired and was not ready for all of the no reps.. maybe over 10 of them. And set it down to rest when no repped did not help much.
10,20,30 dumbbell 50# alt snatches- much better on this one.
Was way behind with 90 seconds to go. Finished my last set of wall balls and put the petal down and went un broken on the last min. Won that event. Happy that I pushed it and felt good at the end. 1 min slower than the gym time. The wall and me being my judge in the gym and being fresh. Learned alot. I have to get some wall ball targets ASAP.

I got 3/1/1/3/1 for 2nd place. The 2nd place guy got 1/2/2/1/2. He was strong and happy. I was happy for him too. Now he gets to say he beat a games guy.. hehe... an out of shape and injured ridden one.. who was just cruising.. lol. Wake up call.

Was not sore so my body is more ready than my mind and strength. Originally wanted to beat all of the 40 year olds.. one guy rowed a 3:10 in the 1k and he also did a 300# or so clean and jerk. I so believe a well oiled Vic McQuaide could beat all of the 40's.

Happy to see peeps and hang with them. My Nilla Bean was her hard core cheerleader. She is the best. Had fun and would do it again.


Sunday was meeting and chill with the Grand Daughter. Then movie time at home.

Monday morning- Row 3k then did some dumbbell benching.
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Old 11-14-2017, 05:42 AM   #1549
Alex Burden
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Re: 2014 45-49 Fittest on the Planet goal

Impressive Vic, very impressive..

and you were worrying about the 45-49 group next year...

If you keep injury free and in the right state of mind there is no reason for you not to qualify again after showing those numbers.
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Old 11-14-2017, 10:27 AM   #1550
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Yes injury free and clear state of mind.

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