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Vic McQuaide 11-28-2018 10:03 AM

Re: 2014 45-49 Fittest on the Planet goal
Tuesday PM with Reese (my baby) and Alex in Alpine.

Decent warm up, for some reason my body stays warm from the AM session.

Take two on the workout-

12 min AMRAP
30 power snatches 95#
30 Wall balls 20#
2 rounds plus 18 reps

Then 12 min to find a Heavy OHS-
Got 205 easy but the 225# did not go. Dropped at the bottom. Just did not want it.

Funny at my gym we have power snatch. I believe that its going to be an endurance day with the cardio machines then Thursday off.

Vic McQuaide 11-29-2018 10:02 AM

Re: 2014 45-49 Fittest on the Planet goal
Wed- kinda tired from the last 3 days. Changes take you off your game a bit.

50 cal on echo bike
6- 1000 meter rows- 2:05 down to 1:55
2k row to cool down

Nothing special just was not ready to work. Taking the day off today and ready to burn it up for Friday's workout.

Back on my diet. Want to be a solid 190 in Miami.

Vic McQuaide 12-01-2018 04:01 PM

Re: 2014 45-49 Fittest on the Planet goal
Friday- good warm up getting the shoulders and hammies warmed up. The ghr felt great.

Test out the new form on the squat clean- 5-255# great reps. I like it. I might have gotten more but put on the brakes.

Warm up squat snatch for the workout- 45,75,95, 115, 135 then I thought that I was putting on 145 but it was 165. After I made it I was like wow that was heavy. Then did a very easy 175 and 185.

Re warmed up the squat clean and jerk, snatch, wall balls, t2b, burpees and c2b.

10 min emom-
15 wall balls 30#
12 burpees

rest 2 min
10 min amrap
8 c2b
2 squat clean and jerks- 185#
8 t2b
1 squat snatch 185

Almost 4 rounds. It was a big ask to do 185 snatch after other weird movements that don't usually go together.

Rest 2 min

400 meters 50# db each hand farmer carry.

27:59 RX+

Take aways- great snatch with the new technique. Squat clean felt efficient and easy. Pushed hard and had fun. Did some rowing also.


Good warm up with Tony. We focused on our shoulders. Some drills to get them warm.

Barbell Cycling- 45 2x25, 75x20, 95x15, 115x12, 135x10, 155x6x2. My wrists need to get used to this again.

Warm up ohs-
4 rounds
20 ohs
400 meter run
I ran and Tony did the OHS, then we switched. So you waited for the runner. Took about 12+ min. Nothing special but just checked in with 80 ohs.

Cool down.

Had a meeting with Ryno Power about supplements. They claim to be 100% clean. Great guys. I will see if the product work for me. I have not been a person who is a protein power, recovery pills and hydration drinks. But I have to do something different. 2 days on this and I feel pretty good about it.

Alex Burden 12-03-2018 01:38 AM

Re: 2014 45-49 Fittest on the Planet goal
Hitting some big numbers in the C&J Vic..... very impressed :D

and the new form seems to be working

Vic McQuaide 12-03-2018 10:13 AM

Re: 2014 45-49 Fittest on the Planet goal
Yes the clean is coming along. The snatch is also.. just need more time to get used to the switch. But I see it being more efficient and more reliable for reps.
Just need to sure up the muscles in the new position.

Great tips and advice you give me!!:kicking0:

Vic McQuaide 12-03-2018 10:23 AM

Re: 2014 45-49 Fittest on the Planet goal
Sunday- decent warm up- rowing and getting hammies and shoulders ready.

Did a partner workout with Alex-
We both rowed 400 meters - 1:58 average pace each round
Then we alternated the ropes. R1-2, R2-4, R3-6, R4-8 and R5-10 so 15 reps each. Took about 15 min.

1 MU
10 GHD
5- technique broke down in this
No go on the set of 6- did 4

Some stretching, my back was a little wonky. Feeling better today.

Much progress on the ropes with the new technique. Changed over from Army style leg rap to foot lock. I can do two pulls but 3 pulls is more efficient in the multiple reps..

Ryno Power supplements wants to sponsor me and put their products in the gym. I have been testing them for 3 days now. They say they are 100% natural. They are looking into all of the xfit banned substances.

If I wish a pre workout- then they have one. Works good no jittery but the taste is less than. Im sure I will get used to it.

Then a hydration supplement while you workout.

A recovery amino pill after or when ever you want.

Then some protein supplements for after or when ever you need them.

Overall it has changed my diet. Normally I would have some ice cream or a doughnut but I think why go to all of this trouble to put a positive regiment in my belly and ruin it with something bad? Its early we will see.

I have two of the best 45-49 masters ever moving up into the 50+ class with me. I have felt the need to revamp my approach to getting stronger smarter with employing new techniques for a more efficient Vic.

Alex Burden 12-03-2018 11:09 AM

Re: 2014 45-49 Fittest on the Planet goal
Ryno Power supplements...

Have they explained thier production methods to you?

It is important for you to know what other products are created/produced using the same manufacturering machines. By this i mean is there any risk for cross contamination from other supplements or substances.

If they are using other suppliers for their production you need to know.

Just looking out for you Vic :D

Vic McQuaide 12-04-2018 10:57 AM

Re: 2014 45-49 Fittest on the Planet goal
Yes I am looking into this. They are checking into the ins and outs of the crossfit drug policy.


Vic McQuaide 12-04-2018 11:35 AM

Re: 2014 45-49 Fittest on the Planet goal
Monday - rowing, hammie, glute ham raises, bird feeders, shoulder stretch and mobility. So basically the normal warm up.

Power clean- felt really good up to 185. Rubbish from that point on. Stopped at 225. Then back down for some reps at 185.

Back squat- go to a heavy 1 rep. I have not done much back squat. Can't remember the last time. My focus was knees out not inward buckle.
135,185,225,275,305,335x1. Felt good. Maybe 20# more this day. But did not want to chance it. Knees feel fine.

15.4 open workout re test. I completed 103 reps.
3 hspu
3 cleans 185#
6 hspu
3 cleans
9 hspu
3 cleans
12 hspu
6 cleans
15 hspu
6 cleans
18 hspu
6 cleans
16 hspu.. 106 reps

Bit of rowing.
20 total strict t2b
1:00 min worth of l sit.

Vic McQuaide 12-05-2018 12:25 PM

Re: 2014 45-49 Fittest on the Planet goal
Tuesday- regular warm up.

Work up to a heavy dl single- 45,135,185,235,285,335,365,395,415. Good news is that I could feel my feet and my back, knees and legs moving at the same time. Sure it will be a while before I can get all of the muscles in place. But I feel like I can go higher with this butt down and using my legs instead of my back technique.

Warm up the heart, db snatches and hs walk.

20 min
20 db alt snatches 50#
25' hs walk
200 meter run
25 hs walk
I did 7 rounds even. Most of the sets of db- 11/9
All of the hs walks un broken
Ran first half of run hard/med then the 2nd half med.

It really felt good. My motor was humming. Happy to keep so even paced on the whole workout. I had :09 seconds to do the last 25' after a fast run to put myself in the position.

Did some hard rowing, bike and ski then checked in with the d balls. 150 for some reps and did some ghd with the 20# ball. My back is a little wonkey and is not liking the ghd right now. I will continue to do them as I can.

I shut it down. I was feeling a little too good. I put some H2O in my body and got a good meal.

Now off to drink some water.

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