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

Victor J McQuaide 02-02-2016 09:35 AM

Re: 2014 45-49 Fittest on the Planet goal
 
Monday PM Session #2-
Came in warm with stretching and floss.

Push jerk build up to a heavy 5 rep- 45,95,125,145,165,185,205..

Metcon going for high pulse- If I did not finish 170+ had to do it again.

30 dl 135#- ub
30 hspu- ub
30 jumping lunges- this was harder than I thought
30 pull ups- ub
30 s2o 135#- 6/7/7/6/4

5:32..

went up as high as 184 finished in the high 170's. A break thru for me. Felt fine after a 1 min walk.

Some stretching in the pm.

Victor J McQuaide 02-02-2016 02:54 PM

Re: 2014 45-49 Fittest on the Planet goal
 
Tueday AM.. got a text that Castro is in our gym. Went over to row, some DL and some ghd's.

Just did 4x500 meters.. warm up speed to hard effort 2:05, 1:53, 1:45, 1:38

Dead lift and ghd- 3,4,5,6 each. Some shoulder stretching.

Going in tonight for some oly light snatch, t2b, c2b..

Victor J McQuaide 02-03-2016 12:28 PM

Re: 2014 45-49 Fittest on the Planet goal
 
Tuesday Evening.
Warm up with the bar to get the shoulders mobile.. were tight for sure.

16 min EMOM
Odd- 1 legless rope climb
Even 1 squat snatch starting 75- ending 165.

Snatching with the rope climbs was interesting to say the least.

Power- 135-165 snatch.

1 min max 165 snatches- 6 failed one.. so on track for an 7 or 8 by open time.

Chest to bar. Back was wonky.. did death by but turned into single skate. Every min- 3,4,5,6,7,8,9,10,11,12 (10-12 were singles). Not a bad technique. Might be able to do 20 singles in a min or even more. They are not that slow.

Wall balls EMOM +4. 4,8,12,16,20,24,28 was hard in last 3 min..

Might want to try 30,28,26,24,22,20 for a 150 total next time. Wall balls were good.

30 min stretching afterwards.

Victor J McQuaide 02-04-2016 09:56 AM

Re: 2014 45-49 Fittest on the Planet goal
 
Wed- went to my friends garage gym.. stretching prior, shoulders and hips. Did some ohs with the dumbbell. Then when I arrived did more ohs with dumbbell… this is very hard for me. Then worked up to a turkish 25-53#. Bench press- 45-215 for an easy 4 then back to 180 to do body weight 10 easy.

Enter the clean.. felt good 95-205 a few reps at that weight. Happy that was the heaviest weight since the jack of the back about a month ago.

Did some t2b- EMOM- 2,4,6,8,10,12,14,16

30 min stretching by the fire.

Michael Cook 02-04-2016 10:18 AM

Re: 2014 45-49 Fittest on the Planet goal
 
What was it like having Dave Castro drop in to your gym?

Victor J McQuaide 02-04-2016 06:13 PM

Re: 2014 45-49 Fittest on the Planet goal
 
He was chilled and kinda of shy. I think that he thought Dani Sidell was going to be coaching that day. Bit on the non warm up, terrible form on 135# power snatches. Did not talk with him much. He know a little about the masters but not that much.. Asked me if I was going to make a run at the games after he found out that I was a games person. Make a run.. really.. aren't we all making a run..

Victor J McQuaide 02-05-2016 10:47 AM

Re: 2014 45-49 Fittest on the Planet goal
 
Thursday active recovery-
1000 meter row- 4 min
750 meter row- 1:55 pace
500 meter row 1:40 pace
250 meter row- 1:31 pace

stretch

400 meter run- 1:24, 1:22, 1:23 pacing the kid last night.

Stretching

When running the stride was long and my back did not like that.. so I shortened them.

Victor J McQuaide 02-08-2016 10:17 AM

Re: 2014 45-49 Fittest on the Planet goal
 
Friday- warm up muscle ups both ring and bar.

30 burpee muscle ups for time Ring-
Tough workout- 7:00 exactly.

Rest 10 min

30 burpee muscle ups for time bar
5:00 exactly.


Tgu- 22-53#

Ohs- one arm dumbbell

Victor J McQuaide 02-08-2016 10:24 AM

Re: 2014 45-49 Fittest on the Planet goal
 
Saturday-
Warm up-
Complex snatch.
Power, hang squat snatch and ohs- 45-165

3 rounds-
135# power snatch
20 box jumps

Rest 5 min
135# push jerks 15 reps
15 t2b
2 rounds

Some dead lifts, pull ups l sit- 25 reps

Warm up dubs, wall balls and hspu

Metcon-
150 dubs buy in
21-15-9
Wall balls 30#
HSPU
150 dubs cash out

Dubs were un broken on the first set, hspu were all un broken wall balls were tough.

40,40,40,30 on last set of dubs.
7:30 ish time.

1 hour stretching

GHD- 3,4,5,6,7,8,9 actually helped out my back. Good stretch.

Victor J McQuaide 02-08-2016 10:24 AM

Re: 2014 45-49 Fittest on the Planet goal
 
Sunday- 90 min of Yoga. Active recovery. 30 min of stretching and flossing while watching the Super Bowl.


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