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

Jason A Smith 09-24-2017 06:01 AM

Re: 2014 45-49 Fittest on the Planet goal
 
Vic,

Looking good, love the idea of rowing that much each day but not sure I could actually do it.

Based on what I see you and I have similar issues. I have seen what you have done for the lower back/posterior chain etc. I also see that you regularly do shoulder rehab etc. What exactly do you do ? I have a routine I perform as well as I have two old crappy shoulders and at 41 they don't function really well or do well with a lot of kipping volume. Do you program your own or does someone help out with it. Just curious. Lately I have been doing some FRC stuff for hips and shoulders. I like it and it seems to be quite effective. I will have links to youtube stuff in my log this week.

Victor J McQuaide 09-25-2017 09:08 AM

Re: 2014 45-49 Fittest on the Planet goal
 
Jason, I sent you a message.
Cheers
Vic

Victor J McQuaide 09-25-2017 09:36 AM

Re: 2014 45-49 Fittest on the Planet goal
 
What a show! U2 have been loyal to the music and message 40 + years. Love them.

Saturday did the class workout- shoulder rehab/warm up with the class.


Partner workout-
200 meters partner kb carry 53#
Partner A planks while PB does:
20 dubs
15 kb swings 53#
10 push ups
then switch

Was a good fun workout.
5 or so rounds

Did some rowing, bar facing burpees- 2800+ meters.

Worked on squat cleans- not so great and things were heavy.

Weight is under 187 right now.

Finally took my bike off the trainer and did some efforts around Fiesta Island.

Goal was not to fall over or off the bike and go 30+ mph. Got over 33 MPH. Was in a really big gear. 98" but felt good to see how the stroke was after 6 years. Going to do more work this week on the road. Gotta get the violence back in the pedals.


Saturday went to a friends BD party. No sweets for me.


Sunday- rowing 2800 meters then some t2b and bf burpees. Did 21 bfb at a fast pace.. trying to see what 30 of them is going to feel like in the comp.

Sunday morning meeting and also a meditation meeting in the evening.

Ive been watching a show "This is US" wonderful show.

Vic McQuaide 09-26-2017 08:53 AM

Re: 2014 45-49 Fittest on the Planet goal
 
Monday- chilled after work and watched a movie My All American.. good show.

Gym- warm up Rowing, 500,500,400 at 1:38ish pace the shoulder rehab and class warm up. Then did some t2b to see what it felt like after the 400 at race pace.

Push press- build to a heavy 5 rep- 45,95,125,155,175,195 that was good for stopping. My form was ok. Have not done much overhead. Feeling good that I got that for 5.

Little row to get the heart rate up.
12 min amrap-
200 meter run
15 db 50# thrusters- all sets 9/6
15 pull ups all sets un broken
4 rounds plus 1 run.

Cool down rowing to finish my 2800 meters for 1 million this year. 25 days down. 340 to go. 70,000 meters so far. I am enjoying this. If I don't have a goal stuff falls by the wayside.

The Worlds are coming up soon. I have to get back on the track asap. Need to do some maintenance on the bike rear wheel. Get some tools.

October 14th!

Then on November 11th have an all day Masters Elite comp!

Vic McQuaide 09-27-2017 10:52 AM

Re: 2014 45-49 Fittest on the Planet goal
 
Tuesday- arrived early to do some rowing, shoulder rehab.
Row 1500 meters
Glute ham raises.. etc.

Dead lift- been a while going up over 225#..
135,225,275,325,355,375,400# was a hard pull. Down to 255# for some reps.

Tabata- lowest score counts
Calorie row- 7 for 8 sets
Push ups- 10
Dubs- 35
Push press 75#- 10 reps
Burpees facing the bar- 7 reps

Cool down with rowing-

Over 2800 for the day.

Was a nice day of working out.

Home for steak and some meal prep.

Vic McQuaide 09-27-2017 04:39 PM

Re: 2014 45-49 Fittest on the Planet goal
 
Wed- bike ride worked on some top speed sprints.. goal was to go faster than Saturday. Saturday was 33.1 today was 35.3.. happy about that. Need 3 more mph. Standing starts or slow rolling to max was ok. Not bad for not being on a race bike for 6+ years. Total of 7 miles.

Vic McQuaide 09-29-2017 10:59 AM

Re: 2014 45-49 Fittest on the Planet goal
 
Wed- pm.. shoulder rehab, stretching and rowing 2x2800 meters. Recovery pace.

Did some hamstring work, ab work etc.


Thursday- shoulder stretching, get ready for power snatching. 45-175# not the best day in form or strength.

Did some hamstring work and other stuff, T2B but not too much. Day off from work.

Big training set up on Friday and Sunday.

Saturday going to Borrego Springs to enjoy the sun rise in Font's Point.

Vic McQuaide 10-02-2017 10:25 AM

Re: 2014 45-49 Fittest on the Planet goal
 
Friday- rowing 5600 meters.

Shoulder rehab. Wall balls 20,30,40,50 all 5 reps getting warmed up for the workout.

Every 5 min row 1k.
1:50 pace was good felt ok.

rest 2 min
8 min amrap-
30# wall balls each time set down do 25 sit ups.
30,30,18,10 total of 88 wall balls and 75 sit ups. I wanted to just do 30 each time but the sit ups caused me some problems.

Did some one arm front rack carries with the 70# kb.


Did GHD and reverse GHD's stuff accessories work.

Saturday went to Borrego Springs. Visited the Slot, Fon'ts Point and checked out many metal sculpture set in the Desert.. so cool. Left 4AM and got back 5PM. Perfect day!

Sunday meeting in the AM. AA!
Session 1- some rowing 2800 meters total 84000 meters so far.. then did t2b after efforts. 21 then 8/7/6.

GHD and glute ham raises.. then did reverse GHD rows- 45/65 wow that accessory strength went away.

Session 2- rode two laps of Fiesta Island 4 miles each. Crowded roads and the wind was from the South. Was able to get up to 35.8 just 1.5 mph to go. I am going to go to the track Thursday and Saturday up in LA. World Championships are on 14th..

Session 3- globo gym with with wife- strict db press 10-1 reps- 30#-75# those 75's are heavy for a single strict. Dead lift- working on reppin the 255#, did about 40 reps of this. Last set was 5 reps per :15 for 1 min.

Went to the gym to do some projects for 4 hours.. what a busy weekend.

Vic McQuaide 10-03-2017 01:02 PM

Re: 2014 45-49 Fittest on the Planet goal
 
Doing training for the comp on Nov 11th. Its the Marine Corps Birthday.

12 min AMRAP
1000 meter for time that is the 1st workout
immediately into
21 t2b
21 snatch 95#
15 t2b
15 snatch 135#
9 t2b
then remainder of time snatch 165#

Workout #2
30 wall balls 30#
10 alternating db snatches #50
20 wb
20 db snatches
10 wb
30 db snatches

Workout #3
150 dubs
40 hand stand walk
30 bar facing burpees
20 dl 255#
10 bar muscle ups

Vic McQuaide 10-03-2017 01:16 PM

Re: 2014 45-49 Fittest on the Planet goal
 
Monday- at the office stretch and some shoulder rehab. More at the gym, warm up the hammies..

Rowing total of 2800 cal.

Clean work up to 90% or 247# have not squat cleaned in a while. Mostly power. Then did some power clean on the way down.

Warm up squat snatch for the workout- solid on light weight but we will see on the heavy.

Metcon- 10 min amrap
15 kb swings 53#
10 burpees
10 alternating lunges with 53# over head.

Paced if for 2:00 each did 5+4

15:00 to find a max squat snatch-

Every rep was just a little off.. either short, too much pull and long, left arm, right arm.. was fatigued lifting for sure. 45,95,125,145,165,175,185F, 185. fell over on the 195# called it a day..

Finished my 2800 meters at Globo gym..

Weight at 187 ish.. need to get under 185 then under 180..

I have the World Championships on Saturday Oct 14th. Going to the track tonight, then up to LA on Thursday and Saturday.


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