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Vic McQuaide 12-06-2018 02:38 PM

Re: 2014 45-49 Fittest on the Planet goal
Wed- Did some stretching and rowing. About 4k worth of it. Was feeling like a semi active day off.

Thursday is a day off. Hitting it on Friday hard then Saturday will be do what I can at the event. Big comp cheering my members, Daughter and friends. Will be fun.

Sunday will be my normal , then train my dad and also meeting my friend to swim.

Vic McQuaide 12-07-2018 09:23 AM

Re: 2014 45-49 Fittest on the Planet goal
Day off yesterday. Little bit of stretching. Had to say good bye to my old doggie. He has cancer. Sadly Dogs get cancer, they are so innocent. Life is not fair. Bear is loved by his owners. He was really part of their family. Glad that he got a wonderful home.

Vic McQuaide 12-10-2018 09:55 AM

Re: 2014 45-49 Fittest on the Planet goal
Friday- good warm up, usual one.

Power snatch- 45-165, 175F. Not the best day.

DB bench press- 20's to 70's

50 db 50# each hand burpee dead lifts
40 power snatches #135
30 db thrusters
20 ohs 135#
10 rope climbs- took forever 22:30 RX+

Rowing and stretching, trash, laundry and putting up x mas lights.

Saturday- was cheering on the 8 teams at Reindeer Games. Did a bunch of stretching and some deadlifts. Had a great time. First comp for my daughter in over 3 years. Had a xmas party afterwards.

Sunday- Rowing, db bench press- 20-70#, 9 rounds of 3 MU and 10 ghd's. Trained with my father for 45 min. Went on a 30 min swim laps in the pool. Working on my kick and did a race with my friend.

Overall a good training and life balance week. Had a deload week.

Should be roaring and ready to go this week.

Vic McQuaide 12-11-2018 10:40 AM

Re: 2014 45-49 Fittest on the Planet goal
Monday- had to rush my warm up.

Squat clean- felt good. 45,75,95,125,155,185,205,225 80% felt really good.

Class warm up with rowing, bear crawling, burpees and some shoulder presses with DB.

Push press- The coaches keep me strict on this. If a hair on my leg re dips its a no rep! Hehe. 45, 95,125,155,175,195 feeling like this is not the best day, 215 was super heavy. Worked on my new stance and drive from the legs, then said what the heck lets try 235. Got it very good form. Happy with the 235.

Warm up for the metcon- run, thrusters and bf burpees.
400 meter run
15 thrusters 115#
10 bar facing burpees-
I did the first two sets un broken on the thrusters 3rd was 9/6. Taylor did a 9:58 but she is not human. I did empty the tank on the last set of burpees. I was huffing and puffing for sure.

Rowing, laundry and re hydration. It was fun watching my baby do the warm up and the 7PM class. Stopped by the store to get some food for the next few days.

2 Sets of L-sits one on bars and one on rings- :20 and :30 or so

My Theragun showed up yesterday. Its great but loud to say the least.

My training partner Tony is not able to workout today. Bummer. I think that I will do some accessory work at the office then later I have training with Alex.

Vic McQuaide 12-11-2018 01:45 PM

Re: 2014 45-49 Fittest on the Planet goal
Tuesday at Dark Side AM- rowing, bird feeders, shoulder and hammie workout.

Deadlift- All sets of 10- 95,145,195,225,245,265,225,195

In between sets I did strict t2b- 1,2,3,4,5,6,7

Wall balls- 14-30#- 50 added up reps

db from hips to high pull strict- sets of 7 15# each hand, 20,25,30#

More glute ham raises.

That was it.

Vic McQuaide 12-12-2018 10:43 AM

Re: 2014 45-49 Fittest on the Planet goal
Tuesday PM with Alex at CF Alpine Ranch. My friend Chappie owns it. He lost his leg in a motorcycle accident a few years ago. He has some adaptive athletes. Its in the middle of an high end outlet shopping center. Stop by if you are in the area. So cool to have different outlets to train in.

Short warm up to stretch the shoulders and the hammies. I was asked by Chappie to help train Alex. We start class at 5:40'ish. I asked alex at 5:30 lets do 200 cals on the Ski erg before class starts. 8 min later and alot of huffing and puffing we were done. We alternated 10 cal each. From :30 down to :20's really pushing things. Short time to get the weights ready for the emom 12
1 hang power snatch
1 high hang power snatch
1 full squat snatch
1 snatch balance
I started at 95 lbs and went up to 155# really pretty easy. I was hella warm from the ski erg.

Right into to Tabata with 95#
Push press
Power snatch
1 min between each other
Lowest score counted- PP- 7, PS- 4, OHS- 6, Burpees- 6


Vic McQuaide 12-13-2018 11:29 AM

Re: 2014 45-49 Fittest on the Planet goal
Wed- Long warm up-
20 cal rowing- 7+ efforts starting 2:30 pace going down to 1:42 pace
Glute ham raises in the middle of the efforts- 4,6,8,10,12 of them.

Hammer press with kb- 18# to 44# right arm still lack of power

C2B- about :10 to :30 in between sets- 1,2,3,4,5,6,7,8,9,10

Power clean was really good up to 205 then 215, 225 were wonky. Back down and up again. Same result. 155 did feel weightless. Making progress on the lighter weight.

Did some 115# hang clean and jerk reps just to see some bb cycling.

Push jerk- 115-225. Ugly was pressing on top.

More rowing but no hula hoop.. Did 6 sessions in 4 days. Maybe that was the problem.

Vic McQuaide 12-13-2018 11:50 AM

Re: 2014 45-49 Fittest on the Planet goal
From my last sport cycling my mentor guru Zac Copeland. I changed the cycling verbiage to exercise.

The internal and external athlete-

When trying to excel in crossfit, there eventually comes a time when an athlete must start to look inward. Going into this experience is what I call the internal experience. This is where all the legitimate gold, joy is truly felt an also the only properly way to build the foundation for success.

Most coaches, sports figures and society codes teach us that the answers and rewards are all "Out There" . Which is to say outside of who we are, and that winning (end result) is everything. Driving force, stress and ego are really what it is like. This has done much to damage sports over the years. The biggest load of hogwash that has been sold to many.

Athletes often have no idea that the solution to most of the hurdles and frustrations we inevitably encounter in sports; is right inside of them. These answers come off a prime understanding of what is the real center of it all. By changing to a whole new way of being and believing- It has all to do with what is real. The first premise has to do with attitude, faith and even more... the Self.

Lets look at External concepts first:
Is the true happiness and victory won by beating so and so?
Is it from winning at all costs?
Is it from being superior and "destroying the guy"??
Is is "I'm the greatest!?

OR is it something more organic? It is finding one's own passion? One's own voice, and one's own victory regardless of the place on the victory stand.

I have seen many athletes win with a passionate and a joy filled experience not even on the podium.. and seen many winners collecting gold medals who were losers.

The real win is not first place. The real victories come from the awareness of what is really at the center of things and expressing it from there.

So.. where is the real meat and the true joy?

Its in the music. Some athletes express themselves when they exercise, and often they don't even know when they are doing it. You can see this in the great ones, they are competing not to beat others but to do that dance. They compete when they are sharing their beautiful music and passion with others. Any internal athlete can appreciate passion and grow from even a beginner. A smart athlete surrounds themselves with common passion seekers.

more later...

Vic McQuaide 12-18-2018 12:27 PM

Re: 2014 45-49 Fittest on the Planet goal
Friday- was feeling a bit under the weather or just fighting off a sickness.

Normal warm up-

Work up to a heavy 5 rep back squat- 45,95,145,195,225,245,275,295
Work up to a heavy 3 rep front squat- 145,195,235,255,265
From the blocks- pause front squat from the squat clean catch worked up to 215 that was heavy.

Warm up for metcon-
10 min emom
Even- 16 cal row
Odd- 40' walking lunges with 40# db

Rest 2 min
10 min amrap
60 dubs
25 wall balls 20#
4 rounds plus 47
Rest 2 min
5 min amrap
weighted v ups- 75 reps #15

Cool down and hydration.

Ended up getting sick. Did not workout Sat, Sun or Monday. Going in tonight for maybe some really easy 5 rounds of cindy at slow pace. Then maybe some rowing at slow pace.

Went to the doc on Sunday. They really could not do anything or give me anything. Colds and Flu is not treatable with antibiotics. Boo hiss. Hopefully this will go away sooner than later.

Vic McQuaide 12-19-2018 03:06 PM

Re: 2014 45-49 Fittest on the Planet goal
Tuesday- first day back 10%
Row 500 meters- 2:30 pace
5 round of Cindy
5 strict pull ups
10 hr pu
15 air squats
500 meters row 2:40 pace.

Just wanted to move around a bit.

Going in tonight for some rowing easy pace and some other 20% efforts.

Last year I was up and down sick for 5 weeks. I do not wish to repeat this. Hopefully will be up to 50% by the weekend.

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