2014 45-49 Fittest on the Planet goal

[Vic McQuaide]

Friday just a little grunt work-
15 min worth of
225 meter row
2 mu ring
10 t2b
Almost 8 rounds. Rower is far away from the rig.

But the MU's were not happening today. Started to get sloppy on set 7.

Going to see Star Wars tonight!

[Vic McQuaide]

Star Wars was very cool.

Saturday- partner workout. Did it with a new member. She did great.

20 min AMRAP-
100 dubs or 200 singles
10 db man makers 50#
10 synro burpees
200 meter run.

Mostly did 75% of the dubs, 66% of the man makers.

Did the barbell class-
Some pc progression.

15 min emom
1 hang pc
1 pc

Worked up to 215 went ok. 225 missed the pc. Not the best day for this.

Rowed 2800 meters.

Spent 3 hours getting the gym ready for the Xmas party and 1 year anniversary.

Was cool Dave Castro stopped by early to check out the gym. He liked the rig and the kb/db storage.

[Vic McQuaide]

Sunday- late night cleaning up the gym. Went to an AA meeting 9AM then workout at 11AM.

Warm up hammies and snatch.

1 squat snatch with 4 ohs- 75/95/105/115/125/135/145/155/165/175f

Then did a speed load and 1 sq snatch 95-166, again 175F. Not the best day.

Did sets of 5,6,7,8,9 and 10 with 95# squat snatch. Out of shape.

Row 100 meters sprints. Just don't have that umph power to rock the concept.

Finished out the 2800 meters.

Went car shopping with my lady. She got a sweet car.

[Vic McQuaide]

Monday- warm up with Row and shoulder/hammie stretch.

Find heavy 3 rep front squat- 275# x3. Knees were ok. Lack of squatting shows. Used to do that for a 7 or 8 rep. But will get back.

Metcon-
4 rft
5 thrusters 165#
30 dubs
200 meter run.

Looked at Taylor's time 7:56 seemed like a fast one. Our 200 is a slow one. Takes 30+ yard to get out of the building. So would guess its 230 for a 200.

R1- 1:45
R2- 3:40
R3- 5:30 or so then decided to go fast for the last round.
R4- 7:15 RX plus.

Kept working steady. Happy to go :30 faster than Taylor. She is great on the rope and super fast runner.

Finished with some more rowing to get to my 2.8k meter row.

Went home and did xmas stuff.

[Vic McQuaide]

Tuesday- day 7 in a row. 8th session.

Warm up with class.
10 cal row,
shuttle sprints
5 ring rows
7 push ups
9 jumping air squats- 7 min or so.

15.1 and 15.1A
9 min AMRAP
15 t2b
10 dl 115#
5 snatch 115#

Goal was to do 6 rounds and best previous clean and jerk.

Warm up things were heavy, I was tired.. the excuse could roll.

Goal was do 6,5,4 on t2b, fast dl and solid snatches. Going good till round 4 t2b. Did 6/3/3/2/1- then round 5 was bad 4 and singles the rest of the way. Finished 8 short of my goal. I believe with some more t2b endurance would have had the 180 reps or 6 rounds. Not that bad for out of shape and effort level was low. Last time was 191 but I was in serious shape.

Enter the clean and jerk. Last time was 235#. 115, 205 seemed like a house, 225, 237 then loaded up 244 and missed the clean..

Row a total of 1.5k meters. Will make it up tonight. Going to row 10k recovery and do the AAB for a while. Going on a trip and might not have access to a concept 2.

[Vic McQuaide]

Finding that competitive crossfit is just not a high priority. Being 49.9 next games is not that good for me. Not going to worry about this, just enjoy being happy with where I am. I simply don't try that hard. I have dreams of being in such great shape for the 2019 games I won't have to try that hard and win. Fantasy for sure. So many beasts, you have to give it your all when you want to become a champion. I am finally un injured 95% and don't want to change this. I don't need so much floss, stretch, warm up, PT, bands, rolling, lacrosse balls, mashing etc.. just taking it smart and easy.

[Vic McQuaide]

Wed- rowed a total of 4k plus and did 25 min of easy/medium AAB.

AA meeting ate so much bad stuff. Going to get on diet Jan 1st.. funny.

[Vic McQuaide]

Thursday- early celebration of X mas with the family. No gym.

[Vic McQuaide]

Friday was the 12 days of Christmas-
“12 Days of Christmas”

1 Dumbbell Manmaker Rx: 40/25# Rx+: 50/35#

2 Overhead Squats Rx: 95/65# Rx+: 135/95#

3 Power Snatches

4 Hand Release Push Ups Rx+ Handstand Push Ups

5 Shoulder to Overhead

6 Power Cleans

7 Bar Facing Burpees

8 Alt. Dumbbell Snatches

9 Toes 2 Bar

10 Wall Balls Rx: 20/14# Rx+: Alt. Pistols

11 Dumbbell Thrusters

12 Burpee Chest to Bar Pull Ups Rx+: Burpee Ring Muscle Ups

Performed just like the song…

1. 2,1. 3,2,1. 4,3,2,1. Etc.
Time Cap: 45:00

43:43 Rx+ was a grinder

Rowed 5600 meters.


Saturday was workout at CrossFit Offshore-
Warm up 15 min worth of AAB

Some crossover shoulder work warm up.

Build to a heavy power snatch- 75-175, missed 185 3 times. Form off.

Every :10 for 10 sets
1 squat snatch 95#

Every :10 for 8 sets
1 SS 135#

Every :10 for 6 sets
1 SS 165#

2 min worth of 185# SS
4 reps missed 3 reps.

Some power cleans-
Row 2800 meters.

On vacation now workouts in gym for 2 days Sun and Monday-

Dubs- 100 or so. Did 3 mile walk.

Had a sweet steak xmas dinner-

[Vic McQuaide]

Tuesday- Row 8400 meters total

Incline bench press- 45-175x5

20 min amrap-
Row 250 meters
10 burpees
30 T2B- 4 rounds plus 27. Did 135 T2b. That is a lot of volume.

100 cal row every min do 6 super man rocks- under 9 min. Getting on and off the rower is slow.

Good to be back with the Dark Side family. Caught up on the rowing.