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Old 10-16-2017, 02:20 PM   #1521
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

yes talking about me.. hehe.. How is the trip in LA going. Life is turned up side down. Might be having the grand baby live with us. #itsafullhouse
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Old 10-16-2017, 02:28 PM   #1522
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Friday- row two sessions- about 4k. Nothing too hard. Was a long emotional week. Did some other stuff but can't remember.

Saturday was the Worlds. Very rusty out of the starting gate machine.. only did it once prior. The top speed was not the best not even as good as my warm up. Tenative around the track.. might have gone .8 faster if all things were on. Too bad it carries to the next guy then the final guy. Not bad for being off the track for 6 plus years. The World Championships were just that. Australia won in record time. Over a second from our best time 6 years ago.

Im pumped to be doing another sport again. Crossfit is still my gal but its good to do other things.

Sunday- rowing- max meters in 4 min 950/1041/1100 then another 1000 in cool down.

1 squat clean with 5 fs- 75,95,125,165,185,205

Did some other things in warm up. Worked on my flag project for 5 hours.
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Old 10-16-2017, 06:24 PM   #1523
Alex Burden
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Re: 2014 45-49 Fittest on the Planet goal

Quote:
Originally Posted by Vic McQuaide View Post
yes talking about me.. hehe.. How is the trip in LA going. Life is turned up side down. Might be having the grand baby live with us. #itsafullhouse
Just kicked it all off, weather is great.... Just done the Golden Gate Bridge...

Life is full of bumps Vic, sometimes I wonder how many bumps we have to run into sometimes. Family always comes first.
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Old 10-17-2017, 09:25 AM   #1524
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Total of 5+ k rowing. 2:30 down to 1:35 pace.. and everything in between. Last week lost 4 rowing days.. it adds up fast. Now I am 9K behind. Was like 13k down.

Dead lift EMOM - started at 235 every min add 20# and do 5 un broken reps-
235,255,275,295,315,335,355# everything was good till 355# was heavy. But made it.

5 reps back squat- 95-275# need more work on these for sure.

Metcon-
10 AMRAP
30 dubs
10 bar facing burps

9 rounds and 10 dubs. Was working on my fast burpees. Happy to do 90 reps and 300 dubs or so in 10 min.

Overall good day.
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Old 10-18-2017, 12:16 PM   #1525
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Did my rowing 2800 meters.. still 8 k to make up.

Warm up for snatch-
Power snatch emom 15- 75-175# 185# not the best day.

Backed down to 165 and got some reps in.

During the rowing work did some t2b 40-50 of them.

Warm up metcon- wall balls- 20,30,40,50#

30,20,10 -30# wall balls
10,20,30 - 50# alt db snatches

5:15 RX+

Started jerking from the blocks.. rusty for me. Did up to 215 easy just to get the feel of the boxes again. Was tired from the workouts.
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Old 10-19-2017, 05:35 PM   #1526
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed- just rowed- 6800 meters.. 4k deficit.
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Old 10-20-2017, 11:02 AM   #1527
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Thursday- just chilled getting ready for 3 hard days Fri,Sat and Sunday.
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Old Today, 10:25 AM   #1528
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Friday- did not write everything down. Warm up, Rowing 4k or so. Dead lift up to a heavy 405 ugh.. needs work.

Did some bar facing burpees and some dead lift.. that combo is tough cant cook too fast in the 30 bf burps in the comp. 255# gets heavy for 20 reps when totally fatigued.

Metcon- 10 min emom every 2 min- run 200 meters and 20 air squats.

rest 2 min then 8 min amrap
10 s2o 135#
10 pull ups

was thinking that I was going to do 1 round each min.. but no.. did 6.5 rounds.

rest 2 min-
Run 400 meters
20 clusters with 50# db's
finish off with 200 meters farmer carry db-
Total time of
30 min and some change

Cool down, did some ham string work..

Saturday- rowing warm up have some meters to catch up with .

Partner wod-
20 min amrap
100 dubs
75 kb swings 53#
50 goblet squats with kb
25 burpees
Almost 4 rounds or so?

My partner was a nice lady who has not done cf in a while but in great shape.
Did 80 dubs each round
we kind of split the rest of the work evenly sort of.. was a good warm up.

More rowing and some t2b about 50 reps of them.

checked in with hs walks for the comp- very easy.

Did some ghd to check in. Needs work..

Sunday- rowing 4k total. Only 3800 meters behind pace. Slowly catching up from 13k down. 1,000,000 metes is a long way.

Did some clean work.. wow 225 was heavy. But some barbell cycling on the snatch was good. 3 sets of 5 reps on 75 and 95, then 115x5, 135x5 and 145x5 easy..

Slowly things are coming together. Life is complicated right now. The grand baby is in danger with too un fit parents at this time. Its my GF's grand daughter. Some real Jerry Springer stuff for sure.

Weight is about 188-190 still need to cut 10.
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