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Victor J McQuaide 03-07-2016 10:00 AM

Re: 2014 45-49 Fittest on the Planet goal
Saturday- warm up stretching and mobile, floss.

Ohs 8#-25#

Power snatch 75-165# did that a few times while doing m/u's.

More stretching.

3 rounds for time
500 meter row
15 thrusters 95#
9 s2o 95#

Was a hard workout. Deff.. feeling the effort from 12 hours prior.

Visions of doing 16.2 over with a 260+ score.. but nah.. 1 in done.

How better can I learn than accept what effort came out and not do anything about it but find a way to accept it.

I am not supposed to be at the top right now. I am a healing and mobile machine.

Victor J McQuaide 03-08-2016 10:16 AM

Re: 2014 45-49 Fittest on the Planet goal
Monday workout- warm up with stretching, mobility..
5#-20 OHS dumbbells to open the shoulders
GHD and Wall balls- Back and forth- 5,10,15,20 on ghd, 5,10,15,20,25,30 on wall balls-

Muscle ups EMOM 1,2,3,4

Deadlifts worked up to 315x5 clean grip

Box jumps tooling around with step ups, jump up step down, jump up jump down and rebounding.

Short workout. Going in tonight for a tough one.
12 min amrap- 21 box jumps, 15 thrusters and 9 hspu then at 12 min row calories for 3 min.. gut check for sure.

45 min stretching in the evening.

Victor J McQuaide 03-09-2016 10:13 AM

Re: 2014 45-49 Fittest on the Planet goal
Tuesday with Coach Corey-
Checked in with the snatch. The movement is better because the shoulder mobility is getting better. Went up to 185# squat.. missed 195. But everything prior to 195# was good. Just missing the umph to go higher. When the lights are on will to 205# + maybe even more right?

Then did push jerk- 95-245# easy ,missed 265# was close. Dropped down to 185# x10 bar cycling.

Warmed up the box jumps, thrusters and hspu-
12 min amrap
21 box jumps
15 thrusters 95#
9 hspu-
Got 5 full rounds- Same as Corey

3 min row 53 calories.. pushed hard but that is something I need to work on.. Rowing tired..

Stretching..afterwards 45 min.

Victor J McQuaide 03-10-2016 12:24 PM

Re: 2014 45-49 Fittest on the Planet goal
Wed- 75 cal on AA bike some intervals.
OHS dumbbell- 5,8,10,12,15,20,25,35,45#3 reps per arm pr.. getting more mobility out of the shoulders. Goal is to get up to 70#. That would make my stabilizing muscles stronger and further opening of the shoulders.

TGU's.. getting better the 70# kettle bell is getting much easier.

More yoga, stretching and mobility at night.

Taking the day off from the gym. Have some family coming over for dinner.

Meditate prior to the announcement of 16.3 would love a bone thrown this week. If not then maybe next week. Re do is not looking likely. Dubs are out.
Good luck to Shawn R you will have your hands full plus breaking your foot this year could not have helped. Get that youngster!

Victor J McQuaide 03-14-2016 09:18 AM

Re: 2014 45-49 Fittest on the Planet goal
Saturday- feeling good.

Working up to my 5# advance on Clean and Jerk weekly check in.

20 min Emom- 45-235# was a easy rep like it should be. Kind of knocked my back out of whack but I was able to yoga it back into place.

E4MOM- 20 min or 5 sets
500 meter row
50 dubs
20 wall balls-
Had about 30 seconds on each round to rest. Final round I dropped the hammer and did it with 1 min rest. Was trying to focus on how low I could keep my pulse, mental position and my breathing during the workout.

Easy stretching and mobile.

Went to watch the movie at Coach Corey's house. Fittest on the planet. Was a cool movie. Glad to see the individuals. Not too much Grundler Brothers.. just Big Bill "are you kidding me".. he is a stud for sure.

Overall would like to take the title.. might be on a 3 year plan for that. I feel that I am getting better so maybe will peak at 50 years old and take the title. I still feel young. I am addressing many physical and mental details that hold me back.

Two mediocre workouts and one good one.. Still hanging in with the top guys.. Plan will be to make it into the regionals in good shape. Then when it usually gets harder will make a push towards the top. History tells me that I will do this.

The back is getting stronger. The excuse list is being taken care of.

Victor J McQuaide 03-14-2016 09:25 AM

Re: 2014 45-49 Fittest on the Planet goal
Thursday was family nite and stretching. Yoga and mobile. My back gets a little wonky from time to time.

Friday was keeping mobile and keeping fresh.

Picked up some coffee and then warmed up for the 16.3.

I had a plan for 10 and 3 the whole distance. My coach politely said that I did not have the fitness for that so I agreed to 10 and 2/1 for 5 rounds then 6/4 and 2/1. Starting no faster than 40 seconds and keeping the rounds to average of 50 seconds. Was a pace workout for sure.

Keeping the bar close in the snatches and 1 breath of air at the top. Marching over for my 2 bar mu 1 breath at the top and a quick rest then 1 more mu.

Kept that up for 5 rounds then broke up the snatches 6/4 for a few rounds than back to 10 for the last set. Muscle ups were all 2/1 and on set 8 was 1/1/1.. with quick rest. I did not rest more than a few seconds so my speed was slow but super steady. Fastest set was 40 seconds and slowest was 57. Happy that I did the last 10 snatches in 20 seconds to close the show. 8 rounds plus 10. 114 reps. I hope to be in the top 10 and also catch about 10 people ahead of me. Who knows what the top 100 scores will be. But it was a solid effort.

Trained a bit after 16.3

Rowing/ghd and squats.

Victor J McQuaide 03-14-2016 09:34 AM

Re: 2014 45-49 Fittest on the Planet goal
Sunday. Watching and cheering on people doing 16 point 3.

Did some mobile ohs db, ghd, ran a mile with Coach Tony. Slow warm up for 3/4 then poured on the last 1/4.

Went home after stopping at Home Depot for the latest project.

All and all simple and easy day.

1 hour of stretching.

James David Wise 03-14-2016 03:32 PM

Re: 2014 45-49 Fittest on the Planet goal
Good work Vic. Glad I read your stategy before re-doing tonight. Did 6/4 + 2/1 from the beginning rather that 10+3 i went for on Friday. Got 5 rep improvement.

Victor J McQuaide 03-15-2016 10:04 AM

Re: 2014 45-49 Fittest on the Planet goal
Monday evening. Went to my friends Garage gym. So happy that they upped their scores on 16 point 3.

I was happy to move up 12 spots with a top 10 workout. Been a few years since breaking into the top 10. I feel good about the position I am in. With not training that much and hitting a 20 min AMRAP slogging thru it.. then having a true error in my fitness level and going out way too fast in point 2. Should have had 2 min fresh at the end rather than that Fraiser Face gasping for breath.. shoot only two more reps and I would be sitting pretty. But I am doing well for basically being injured all year, sick for 20 days starting prior to the injury.

I am happy that I have the tools to fix myself. I even took input about the rep scheme from my coach. I told her that I was going to do 10 and 3 for as long as I could. She said nicely that I don't have the present fitness to do that. So we agreed on 10 with a breath of air on top and 2/1 for MU. Then when the workout kicked in on round 5 go to 6/4 and 2/1.

Guess that it was a blow to my ego but it workout out well. Super short rest and very efficient movements.

When I am in shape she said 10 and 3 all day long. But now we think smart.

WTBS: happy to be near the top with some lack of fitness and a blunder on one workout.

OHS- 5,8,10,12,15,20,25 one arm dumbbells warm up. Some band, floss and stretching.

Training- rowing and box jumps or step ups. 300 meters row, 5 step ups. 350 row and 7 box jumps, 400 meter row and 10 step ups, 450/10 and 500 meter row and remainder of time box jumps.. got 8 jumps.

Thrusters un broken sets- focus on getting a rest at the top. I think that my body was not ready to push much. 5,10,15,20

Clean grip deadlift- 95,185,235,285,315,355,385

Bunch of stretching and floss.

Back got wonky for a bit.. feeling better now.

More rehab. 1 hour per day doesn't cut it.

So what is the next workout going to be. 12 min thing.. maybe a chipper heavy on the hspu?

What is left Thrusters, wall balls, s2o, dl, box jumps, clean and jerk, row, hspu, hand release push ups and OHS?

Scott Jenkins 03-15-2016 02:40 PM

Re: 2014 45-49 Fittest on the Planet goal
When you say 2 and 1 on the bar muscle ups you mean you rest at the top after the first two then finish off. Some would still call that unbroken.

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