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Old 01-10-2017, 10:12 AM   #1291
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday-
Warm up long one, hip circle, hollow rock, bands… etc.

Bird feeders to warm up hips and hams- 4 sets of 5/5 70# kb

Worked on foot roll out.

Some clean practice. Trying to scoop the bar into the body. 45,95,145.. the bar is going up better but still needs work. Claiming progress.

Class warm up and stretch.

Find a heavy 2 rep FS- 95,135, 185,205,220,245,275,295x2 just stopping at that point.

Warm up t2b and kb swings-
3 rounds for time
30 70# kb swings (20/10, 20/10, 10/10/10)
15 t2b (9/6, 9/6, 8/4/3)

Positives very little rest in between the sets
Negatives partner in the early class beat me by 1 second.

If I were to do it again I would have closed the show a bit more. Very grippy workout. T2b were on point.

Rowing- Cal per min rest as needed.
10,12,14,16,18,20,22,24,26 and 30. 30 was really hard but made it.
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Old 01-10-2017, 04:12 PM   #1292
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday AM- shoulder work painful cupping, sports injury stuff..

Warm up- shoulders and the pull ups.

4 sets of tempo bench close grip- 5 reps each. 3 on the way down and 1 sec pause.
135,155,175,185,185
Super set with tempo weighted strict pull ups-
26 up to 35.

Spicy metcon-
400 meter row
3 legless rope climbs
90' hs walk
400 meter row
2 legless rope climbs
60' hs walk
400 meter row
1 legless rope climb
30' hs walk- sub 11 min.

Cool down and eat lunch.

Friend of mine Andy Timm from Power Monkey dropped in CrossFit Dark Side and tuned me up. He is going for the 35-39 games, Regional type dude!
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Old 01-11-2017, 09:57 AM   #1293
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday PM- PTSD- personal training session w/Dawn-

Warm up hip circle and bands shoulders- new stretch with the barbell.

Glute ham raises max test- 20 reps pr by 5 reps. She was happy!

Hang clean drill focus on hitting my body with the scoop- 95,135,165,185,195,205,215,225 making progress. Still a ways to go.

3 sets of push/Pull muscle ups.

Metcon-
7 MU- unbroken
21 s2o- 115# unbroken
5 MU- 4/1
15 s2o- un broken
3 MU- 1/1/1
9 s2o- un broken
3:58 or so.

GHD back ext. top of movement barbell rows squeeze at the top and pause- 45,65,65,75

Long day. Was day 5 of working out. Tonight just stretch and jacuzzi.
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Old 01-11-2017, 10:38 AM   #1294
Alex Burden
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Re: 2014 45-49 Fittest on the Planet goal

Vic, compared to same time last year are you ahead or behind? And how is the body holding up with the workload.

You going to be good for the open?
__________________
Better than today, stronger than tomorrow.
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Old 01-12-2017, 10:31 AM   #1295
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Alex,
Body in general is good. Back seems to be getting stronger each day. My body is getting more efficient with all of the accessory work.

My coach has me working on things that have been hidden my whole life. Posterior work.

Foot has the Planters F, shoulder wakes me up each nite.. besides not running, jumping or dubs I am fine.

So my old nemesis going 100% is still a weakness. Great pacer but going 100% , 99% has eluded me both in life and CrossFit. But I am getting better.

I don't know who's healthy, who making a run from our class, who's aging up, what new comers are arriving for the open and who know how many people are going to sign up. Come 17.1 I will be as ready as ever.
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Old 01-13-2017, 12:25 PM   #1296
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Thursday- had to work late and had to leave early short and sweet. Short row.

New coach bar stretch.

Bird feeders- 70# kb 5/5 3 sets

Deficit dead lifts- 35# rogue plate 2.5" approx.
All 3 reps
135,225,275, 325,345,365

Warm up shoulders for push press 2 rep max. Never quit on the warm up.. the weights felt super heavy.. was thinking oh no shoulders are tired.
45,95,135,165,185,205,225,245x2 push press PR.

Stretch and clean up, leave off to my meeting.
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Old 01-14-2017, 04:22 PM   #1297
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Friday- long warm up with hip circle, bands and with the class.


Warm up the squat clean, jerk, FS, DL
EMOM2 7 sets
200 meter rows
10 burpees
all round 1:30 work and :30 rest

Rest 2 min then 15 min AMRAP
1 DL
1 SC
1 FS
1 S2O
225#
First rep hit my throat, wedged my elbow into my knee and my wrist took the pressure. Fell down..

Really was not my day.. around rep 8 my shorts split so I thought it would be a good time to stop.

Ice down partner. Between my foot, my shoulder, my throat, wrist.. it was a tough Friday the 13th workout.

60 t2b for time: 2:38 15/14/10/8/5/5/3 good effort on those.

Death by strict C2B better than last time. Less no reps- 1,2,3,4,5,6,7

Stretch and more ice, ice baby.
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Old 01-14-2017, 04:46 PM   #1298
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Saturday- busy Saturday Free 9AM partner workout.. maybe 40 people showed up.

Goal was not to hurt myself. Banged my good foot on the metal weight holder.. Im ok but just missed my goal.

8x500 row- Warm up pace to heavy pace- rest between sets. 2:10 to 1:42ish.

Testing the old L sit on the Rogue parallette bars- Coach said she needed a un broken :60 l sit.. I put my mind to it and was not going to stop until the min was us. First :15 feeling good no shakes yet at the :30 mark the legs started jumping around.. keep in mind this is a straight leg both together effort only. :45 came and I was really moving around in the legs shaking and jumping un controllably… enter :50 crazy shaking up and down :51 yes that second was a long one.. 52,53,54,55.. amazing big grunt.. 57, 58,59.. 60 touch down.. fell on the ground was a total 100% effort. Proud of that.

Sumo style kb dead lifts- 70# each hand 5 or so reps 3 sets.

Wall balls 50 un broken.

Some more stretching then clean up gym and go eat.
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Old 01-16-2017, 02:38 PM   #1299
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Sunday was just off.. chill stayed in bed till almost Noon.
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Old 01-17-2017, 09:58 AM   #1300
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday- good long warm up with bird feeders up to 70# kb, 10 glute ham raises (these are getting better)hip circle, warm up with class.

The Barbell Shrugged guys were in the gym interviewing one of our members John. He is so cool lost 190 lbs.

Hang clean drills- working on scooping into my hips and pop. About 10 sets with 45-165 then back to 105#. That was the weight that felt the best.

Back squat. Have not done heavy in months. Testing the max.
45,135, 185, 225, 275,315, 335, 355,377# pr.. yes.. been a long time for that one. Happy with the limited squatting I have done in the past few months.

Metcon-
150 dubs with the Zeus rope (60/46/25/25) realized that I did 6 extra reps.
30 c2b- 15/9/6 pretty good day. Have not done many pull ups besides strict ones. Happy to have gained on the boys during this section.
100 sit ups. Just kept on going.
15 bar mu- the 100 sit ups did not help out any.. first one was a bad formed fail. Then 3,2,2 and singles from that point.
9:29 RX +
Kyle was 9:50 and Corey was 9:59. NBBIS = no barbell in site.. works for me.

5x500 with 1 min rest in between.
Started with a warmup rep 2:00, 1:55, 1:52, 1:50 then 1:45.

Stretch then out of the gym.
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