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-   -   2014 45-49 Fittest on the Planet goal (http://board.crossfit.com/showthread.php?t=75104)

Victor J McQuaide 12-31-2015 03:15 PM

Re: 2014 45-49 Fittest on the Planet goal
 
Plan was to stay 150 pulse and see where I stand.

3k row. 2:00 pace usually that is totally easy.. 165 pulse.

Dubs… really hard today. Pulse stayed above 160. 300 in about 9 sets.

3 mile run.. Fighting to stay under 160. Even just under 8 min miles.

Learned a lot. Don't try the 3's while under the weather. Its a hard workout for sure.

Will have to re try this when feeling 100 percent.

Cheers
Vic

Victor J McQuaide 01-04-2016 09:21 AM

Re: 2014 45-49 Fittest on the Planet goal
 
Took of Friday.

Saturday. Warm up, l sit rope climbs, burpee box jumps, hs walks, ring dips.

x8 reps for speed.

95,135,155,175.. then something bad happened. On rep 7 I felt a funny thing go in my back. Then rep 8 was a disaster. Back out again. Been a solid year. Happened around the 7th of Jan last year.

Wow what a year so far. My niece Elyse diagnosed with Cancer and now the long road to recovery for me and my back.

Stretched about 2 hours during the weekend. I can manage to stretch enough to stand up with not so much discomfort.

I know that I have some weak muscles and still need even more mobility.

Sad thing is I just had a 10# pr on the clean.

More later. Just a little down.

Alex Burden 01-04-2016 11:20 AM

Re: 2014 45-49 Fittest on the Planet goal
 
Quote:

Originally Posted by Victor J McQuaide (Post 1259649)

Wow what a year so far. My niece Elyse diagnosed with Cancer and now the long road to recovery for me and my back.

More later. Just a little down.

Victor That's a real same about your back and we hope you get beter soon.

But our prayers go out to your niece and really hope she starts to get better and pulls through this tough time even though the road back is long and difficult.

Victor J McQuaide 01-05-2016 09:44 AM

Re: 2014 45-49 Fittest on the Planet goal
 
Monday.. felling better with the back. Also got my F#@K Cancer hoodie and hat plus a pink hat for my Niece.

Went in last night to do some stretching, 4 sets of reverse GHD 10 reps,
5 sets of 5 strict pull ups, some pistol work lowering myself down not holding on to the foot. Working my weak *** hip flexors, then some TGU.. weak on that. Was able to isolate my abs on the TGU. Very weak. Burned like I have never felt in x fit.

I was happy to find some more very weak parts of my game. I can only think that this stands in the way of my perfect picture of fitness. Work in progress.

Victor J McQuaide 01-06-2016 10:01 AM

Re: 2014 45-49 Fittest on the Planet goal
 
Tueday.
Back is feeling much better.

Romwod 3 times yesterday.
Toes to bar warm up strict style. 5,6,7,8

Bench press. Surprise.. the light weight was serious light weight.
95,145,175,205,225,245,265,285.. most in a while. Sometimes when I have a day where the bar is light I have delusions of what I could do again.

I used to be a big bench press person back in the 90's. Remember doing 315x18 reps and 405 for 4 reps. Maxing out around 430#. Not so much anymore. Maybe its time to hit the 4 plate max again. The last time a few years ago got up to 300x2.

Back extensions, strict dips- 5,6,7,8,9,10, wall balls without catching them 20,30,40 working on some squat clean wall balls.

bent over high pulls- 25,35,53,70. Working on the pull while bracing myself on a box. Trying to get my lats engaged.

Going in tonight to do some Air Assault bike drills testing max heart rate and get some endurance with maybe some 20 min tests.

Victor J McQuaide 01-07-2016 03:47 PM

Re: 2014 45-49 Fittest on the Planet goal
 
Wed- Rom wod x1
Some pistol work.. warm up the hip flexors.

3 rounds of max l sit time with 90 seconds rest in between. All 20 seconds. Shaking about the whole body.

Warmed up 100 cal of Air Assualt bike.

Tried 2 times for a max heart beat. Found out that I go up rather fast to 160 ish and can stay in that range for a long time. Then flat out for as long as I can but only went up to 171. I don't think that I went long enough on the Air assault bike. I will try running. I should be able to get up to 190. But I am learning a bunch about pacing.

Did about 250 cal of AA Bike.

Victor J McQuaide 01-08-2016 12:14 PM

Re: 2014 45-49 Fittest on the Planet goal
 
Thursday- feeling better.
Streching..

Push jerk all x5- 45,74,95,115,135,155,175,185.. back felt fine.

Back squat- 135-205 just easing back into it.

Every Min Muscle ups- 1,2,3,4,5
Then directly into pull ups every :30
5,6,7,8,9,10

TGU- 16-53#

Did more stuff but can't remember.

Victor J McQuaide 01-13-2016 10:16 AM

Re: 2014 45-49 Fittest on the Planet goal
 
Friday did the workout at Santee.
01/08/2016
On a running clock, perform:

0-10:00

(Every 2 minutes)
300M Sprint

Went hard on the last rep under 1 min

10:00-18:00

AMRAP
10 Box Jump Overs 24"/20"
20 Wall Balls 20/14
30 Walking Lunges
Even 3 rouns

20:00-Time

3 Rounds:
50 Double Unders (3:1 for single skips)
40 Sit Ups
30 S2OH 75#/55#

9:36 pulse up to 174 max

Post finishing time.

Victor J McQuaide 01-13-2016 10:59 AM

Re: 2014 45-49 Fittest on the Planet goal
 
Saturday and Sunday. Went up to Seattle to celebrate my GF brother being cancer free.

Warm up, row, dumbbell thrusters, dubs. Bike ride 2 miles

5 rounds EMOM-
Odd- 50 dubs un broken
Even- 15 thrusters dumbell 35# each hand

Was a hotel gym so did some pull downs- 8 sets of 7 reps.

Sunday-
Warm up turkish get ups and squat snatches. Rode bike 150 pulse 10 min…

5 each arm- 5# squat snatch dumbbell
5 each arm- #5 TGU
4,4 with #15
3,3 with #25
2,2 with #35
1,1 with #45

Jacuzzi- afterwards

Victor J McQuaide 01-13-2016 11:39 AM

Re: 2014 45-49 Fittest on the Planet goal
 
Monday-
Workout at Crossfit Felix in Seattle. What a great gym. When you walk in you are amazed by the professional look of the place and classic wood beams and brick walls. Down side is that they are in a down town building that is 90 years old and you can't drop the weights. Puts a stress on.

Warm up pvc, stretching, 30 min. Some t2b and pull ups. Long group warm up.

5 rounds of:
235 5x5 dead lifts- 2 second pause
10 box jumps- 24" to 30"
Push ups- 10-25

7 rounds of max cal air assault bike- :30 on and :90 off. Average 15 cal per round. I need work on that thing.

20 min to recover..Then dropped by Crossfit Bell Town. If I lived in Seattle this would be my place. Could not describe what I was about to witness. The owner was so cool and funny. Offered my GF a drink then she settled for a Cappachino. Spelling.. Long warm up with the group. Then 3 push press reps building to a heavy. 45,95,135,155,175,185,195,205,215

Then 30 strict pull ups. 15/5/4/3/1/1

Took off Tuesday rest day. Flew home. So many things going on here. Some really bad news. Trying to keep it together.


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