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

Victor J McQuaide 03-24-2016 08:45 AM

Re: 2014 45-49 Fittest on the Planet goal
 
Yes just trying to get thru the open. That guy on the other shore is hitting them two times each. Really comes down to Carson.. that is if we both make it. Will come down to the workouts that suit us or don't suit us. But maybe that other guy will do better this year since he quitted smoking.. great job. Peak in July. I am happy with the open so far. One and done and no chance to look back. Although my blunder on the heavy cleans gave me plenty of points. Scott is a really cool guy. Enjoy the competition. Proud of him besting Team G and winning the workout. Now for the heavy Snatch while exhausted?

Wed- Last night was some mobility, ohs up to 45# each arm, KB GHD's 22-70#
Then Air Assault Bike- Death by upping the cal each min. 1 min on and 1 min off. 10,12,14,16,18,20 then max 30 cal PR.
45 min stretching

Victor J McQuaide 03-28-2016 10:50 AM

Re: 2014 45-49 Fittest on the Planet goal
 
Thursday was chill, stretch, mobility and meditation.
Was thinking that the sort guy would win, medium guy would be in the middle and the tallest guy would be last.

1st. Matt F
2nd. Rich F
3rd. Ben S

Time to reflect on what is good in my life, support groups, life in general.

Opportunity to re do a workout on a large stage and do well.

14.5 time was slow and just awful. 13.23 was good for 57th place in the open for 45+

Enter 16.5. I had a rough schedule breaking down the reps, time, % of the workout each round. A fast round and slow round and I told my coach I wanted to be somewhere in the middle.

Long warm up, stretching all day, My coffee to amp me up.

Had two Regional people come in and do it with me. Roy Voss and Dani Sidell. They both beat me but it was not really about that. It was to do a good and tight hard effort. My coach for a year has wanted me to finish a workout once and fall on the ground because I can't keep on standing.

Did some ohs 25#, rowing 500 meters, stretching. Then did some timing on thrusters and the economy burpees over the bar.

3,2,1.. go..
21 thrusters- un broken
21 burpees over the bar steady-
First round 2:20 ish
18 thrusters un broken
18 steady and slow
15 thrusters.. wow this is a real workout. Un broken breathing at the top.
15 burpees- steady and slow
12 thrusters- really hurting right now. 8/4
12 burpees just saying to myself go faster, just go faster.. looking at Dani and trying to keep up with her burpee pace.
9 thrusters- 6/3 just wanted to rest.. was at the point of failing mentally.
9 burpees.. thinking go faster but I was on the rivet.
6 thrusters- think I did them un broken
6 burpees- pick up the pace, go faster engine room we are at 100%
3 thrusters, then a quick I thought 3 burpees.. 11:33 or 1:50 better than last time.

3 steps then was too tired and plopped on the floor.. exhausted and have the pictures to prove it. Rolling around in pain.. that is what doing a workout that doesn't suit me faster than usual Vic pace. My coaches were getting selfless around my pathetic mess. I was down for a good 5-10 min. then walked around with my stomach and head hurting. My coach was so happy to see me on the ground. People were coming up to me and saying that they have never seen me hurt like that.

Now I have a place where I can go if I want better results. Sure it took a while to recover but I felt 100% effort.

Coach said mandatory weekend off. Shoveled rocks 3 tons of them on the new drive way.

Happy Easter belated everyone.

Should be top 20 in the world for 45+. Happy about that. With a workout that went bad and the 1 and done style I am happy. Maybe I will re do 16.2 sometime and see what a different strategy would do. 2 more cleans and I am in the top 10.

On with the Master Qual prep. Time to get serious, more met cons, oly, but upping the recovery and mobility.

Scott Jenkins 03-29-2016 01:55 AM

Re: 2014 45-49 Fittest on the Planet goal
 
Great effort Vic, good to see you push through past the point of breaking. I read your log and totally understand the fact people have not seen you that uncomfortable. I believe I was weak yesterday due to being settling on winning easy a lot lately in my gym.

Victor J McQuaide 03-29-2016 08:46 AM

Re: 2014 45-49 Fittest on the Planet goal
 
Thank you Scott. Yes gotta stay humble. 16.5 was a hard one for sure.

Monday AM - stretching, floss shoulder.. so sore just the left one.

3x500 row 1:55 pace with 90 seconds rest in-between
OHS warm up 8-25#

Then 3 ohs each arm /6 ghd
4 each arm/8 ghd
5/10
6/12
7/14

some stretching. Back was a little sore in one area.

Monday PM-
Warmup, stretch..

Barbell Cycling or the BBC power snatch- 45 for reps
75x15
95x12x2 sets
115x10x2
135x10 was hard to hold on to.

Deadlifts- all 5 reps- 135,165,225,275,305,325

Warm up t2b, m/u and 165# cleans

5 min metcon-
10 t2b
4 mu
10 cleans with 165#
First round was just under 2:30.. had some problems on the MU. Sore shoulder did not want to go. 2/1/1

2nd round well the workout fell apart, 1 mu/f/f/f wtf?

Ended up having 1 min left so I paced the power cleans to finish them.

Last week I did 8 round of EMOM 3 mu.. guess was just a bad day.

Today is strength, skill and met con, AM will be a 3x1000 with 2 min rest.

Just building my base back up.

Victor J McQuaide 03-29-2016 09:09 AM

Re: 2014 45-49 Fittest on the Planet goal
 
Thoughts on the open. It sure could have been worse. Fantasy sure could have been way better. Usually a 20 min met con would have been near the top. But 26th was a good place to start. With no real long met cons of any type on intensity.. great effort.

16.2 blunder in the estimation of my fitness and the ability to handle heavy weight under some fatigue. Too fast on the first round. Going 25 ub t2b to start the workout.. bad idea. With 2 more cleans (the ones that I missed) would have been in top 10 overall in the open. But as my coach says just get thru the open in one piece.

16.3.. this went well. Followed coaches pace to a tee. 114 reps and closing out the last 10 snatches in 20 seconds.. good way to get back in the top 30.

16.4.. sloppy effort.. the 55 reps of the dl took me out. Ended up ok but usually hspu are my jam.

16.5.. ending up on the ground suffering after the workout that was the best one. Happy to get 1:50 better than last time.

Sitting in 16th going into the open. Some minor tweaks and pain in the back but I am in one piece. I have the tools to fix myself each day, workout or between the sets. My surrounding muscles of my back are getting stronger with the more attention I give to them.

This year the competition is getting better. Most of the top 20 have been to the games.

History says when the workouts get harder and 4 in basically 4 days I will improve on standings. Will be interesting to see how it shakes out.

On with the training.

Cheers
Vic

Victor J McQuaide 03-29-2016 04:21 PM

Re: 2014 45-49 Fittest on the Planet goal
 
Tuesday AM- rowing
3x1000 with 2 min rest
1:55
1:52
1:46.. that one was hard.. gotta get my rowing on point.

Victor J McQuaide 03-30-2016 01:55 PM

Re: 2014 45-49 Fittest on the Planet goal
 
Wed AM-
stretch
3x500 with 1 min rest in between
1st round 1:55
2nd round 1:50
3rd round 1:41 pace.

TGU one rep in each hand- 22,35,53,70

Bench press-
45,95,125x5,155x5,185x5,215x3,235x2 easy

Some stretching afterwards.

Victor J McQuaide 03-30-2016 02:08 PM

Re: 2014 45-49 Fittest on the Planet goal
 
Tuesday evening-
Warm up the shoulders, stretch…

Back squat all 5 reps- 95,135,185,215,235,255,275

BBC- s2o- 75x18x2
95x15x2
115x2x2
135x10
155x10

8 min AMRAP
20 box jump overs
15 hspu open standards
10 cal row
3 rounds + 35..
All unbroken. On the HSPU I focused on keeping my feet together and extending with my toes pointed down.
Corey did 1 cal row at the end..

30 min stretching in the evening.

Victor J McQuaide 04-01-2016 09:20 AM

Re: 2014 45-49 Fittest on the Planet goal
 
Wed evening-
Warm up shoulders with bands and ohs with db

Bar warm up, behind the next press with bar.

Everything was super easy until 225#-
OHS- 75,125,165,195,225F, 225

Barbell cycling- clean
75x18
95x15
115x12
135x10
165x6

Warm up pull ups, c2b and bar muscle ups..
Have not done them in weeks. Have to keep on training the exercises during the open.
10 bar muscle ups- 6/1/f/1/1/1
10 ohs
20 c2b- 5/5/5/3/1/1
20 ohs 95#- 10/5/5
30 pull ups- 10/10/5/3/1/1
30 ohs- 10/10/10

Must warm up more. Rythem was off big time. Took 7:30.. slow going.

Was a good test to see where I am at.

6 workouts in 3 days.. enjoyed a day off from the gym.

Victor J McQuaide 04-04-2016 09:39 AM

Re: 2014 45-49 Fittest on the Planet goal
 
Thursday was the day off from work, working out. Just did a simple bike ride in Coronado with my son.

Friday back to work-
Warm up, stretch, bands.. ohs
3x5 back squat then 3x2 to find a heavy 2 rep.
95,135,185,235,265,295,315x2 reps..

3 Rounds for time
6 ring muscle ups
9 squat cleans #185
12 box jumps
8:04

Happy with the muscle ups-
R1 un broken
R2 5/1
R3 4/1/1

Just worked thru the squat cleans with 185# as fast as possible.

Rest 2 min then 25' hs walks for 2 min. My friend was mopping and left me some room. Clock was set on 10 min so stopped had to re start. I got off line with my first section of hs walks.. enter hot and soapy water.. like ice. Ate some gym mat. Decided that it was a sign not to do hs walks.

3 sets of max reps bench press 75% of body weight.
135#
20,23,25

More stretching when I got home


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