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

Vic McQuaide 05-21-2019 11:42 AM

Re: 2014 45-49 Fittest on the Planet goal
 
Saturday- travelled to Ventura for my mothers 75th birthday party. Took the train up the coast. A trip with a 1 year old is not a trip.

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Sunday went to a gym called CrossFit Vent. Good hammie and shoulder rehab.

Rope climbs- did about 5 reps. My right forearm pulled a bit. Had to do some extra recovery and healing on this one. The rest of the day.

4 rounds not for time but move fast
10 aa bike cal
10 wall balls 20#
10 bar power cleans and clean pulls

20 min
5 power cleans 185#
10 ghd sit ups
15 AA bike cal
7 rounds even.

Happy that the cleans got better each round. I really need to remember to activate my fast elbows.

Cool down then back to the family bd weekend.


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Monday- good long warm up.
We did some tgu with a plate, bunch of shoulder mobility, wrist.

Workout-
Franish
21/15/9
Thrusters 4 seconds down, explode up and pause 1 second at top
Strict pull ups

Each rep takes about 6 seconds. Was hard to keep with the movement.
Took 9:20 ish.

Blood restrictive exercises on the high thigh. Wowa that hurts something fierce.

Took the train back home. The sleep was rough. Gracen woke up about every 45 min the first nite and every hour the 2nd nite. Was good to get home so I could sleep. Got about 8 hours feel much better.

Vic McQuaide 05-22-2019 09:26 AM

Re: 2014 45-49 Fittest on the Planet goal
 
Tuesday- good hammie and shoulder warm up.

Dumbbell squat snatches- all 3 ub reps on each arm. 15/25/35/50/60/70/80 felt good. Would welcome this type of exercise on a metcon.

Warm up for the metcon. I did the class warm ups with abs, bear crawl, duck walk, air squats.

Warm up the movements- t2b, lunges with one arm farmer carry and dubs.

20 min AMRAP
50 dubs
25' lunge 50# db one arm
20 t2b
25' lunge
I did 7 rounds plus 66 (15 t2b in last set) needed about :30 to finish the 8 rounds.
I pushed the whole way all 20 min. At about 7 min in when I was finishing my 3rd round I had the feeling to coast for a bit. Not having the faith that my t2b would hold up. Did a total of 155 of them. That is a lot of volume. Mostly 8/7/5 for 6 sets then had to break them up more for 7 and 8. I sped up the lunges and stayed solid on the 50 dubs going un broken the whole way. I don't think that this would be a games workout but I do believe that it was a games effort.

Ice vest, chill, stretch, laundry and trash. Then off to surprise Reese for her birthday present.

Vic McQuaide 05-24-2019 08:18 AM

Re: 2014 45-49 Fittest on the Planet goal
 
Wed was just some light rowing and rehab.

Thursday- arrived early- warm up the hammies and some shoulder rehab.

Wall balls- EMOM- 10/12/14/16/18/20 just working on dropping my arms to my side after the release. Felt good.

Dead lift- work up to a heavy single- 45,155,205,265,315,345,375,395,415,437#
In the middle of the sets I would say the serenity prayer. The part where it says "The courage to change the things I can" I said I have the ability to rip this bar off the ground so I did.
Drop down to 4 sets 2 min each- 345#x5

Warm up with the class- bear crawl with a game of Tick tack toe.

Warm up the movements- burpee with a snatch 50# each arm- Devils press they call it. Renegade rows and pistols. I have not done those in over a year. Rusty to say the least.

5 rounds 3:00 work/1:00 rest
2 devils press
2 renegade rows
8 pistols

I looked at Taylor 21+ and Corey 18+ rounds.

I just went for it. I focused on super fast dp and rr then went fast how I could in the pistols.

I ended up with 21 round plus 2. Not a games event but was a games effort. A bunch of effort spilling on the workout. Happy about this.

Ice vest and 3 sets of :15 on the aa bike with 1:30 rest- 17 cal each.

Chill and stretch. Then went to pick up Gracen.

Watched John Wick III with my lady. A bunch of killing for sure. Amazing everyone died except him. Hehe


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