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

Victor J McQuaide 04-30-2012 04:43 PM

2014 45-49 Fittest on the Planet goal
 
I am 43 years old and have be cross fitting for just over 5 months. My team qualified for the Team Regionals but the owner did not want to send our team. I come from a sailing and bike racing back ground. I have won World, National and State championships so I do know how to win. The journey is going to have to be thru gaining some of that Brute strength back from my 20's and get the efficiency of a sewing machine. It has been a great learning experience. Some of my lifts are the following:
Bench- 300
Squat- 320
Dead- 380
Snatch- 165
Power clean 215
Overhead squat 195X3 not maxed yet
49 double unders
6:15 mile
Thruster- 185

My goals are to crush those numbers while exerting less effort. I go well in the Met cons, rowing and running I am good at. I will track the progress. My goal is to win the 2014 Master 45-49 Fittest on the Planet. I have just over 2 years to get in shape for that. Thank you for reading.

Victor J McQuaide 04-30-2012 06:15 PM

Re: 2014 45-49 Fittest on the Planet goal
 
Worked on over head press, strict, push and jerk. Tried to get the form to move fast thru the weight. Much work needed.

Workout-
6 rounds
185 power cleans
500 meter rows

19.19 first time ever doing this workout. Was able to straight set some of the 5 reps. Next time will row a bit faster and cycle the weights better. Goal next time sub 18.

Victor J McQuaide 05-01-2012 09:13 AM

Re: 2014 45-49 Fittest on the Planet goal
 
In the AM starting a rowing program. 3k easy day to start. 1st 500 2:30 then working down to finish 500 in 1:55. Total time 12.49

I am disappointed that the team I qualified with is opting out of the Regionals. I wanted to compete for the first time. I do see the owners point but I have my schedule. I am looking into doing my first cross fit meet ASAP.

Some of my glaring weaknesses are the following:

Exercise starting present goal
power cleans 175 215 275
snatch 135 165 205
muscle ups 0 15 30 for time
sit ups slow less slow
GHD crawling still crawling
overhead 175 215
double under 0 49 un/broke 200
overhead squat 95 195 x3 175x 15
dead lift 290 380 455
thruster 135 185 225

Victor J McQuaide 05-01-2012 09:24 PM

Re: 2014 45-49 Fittest on the Planet goal
 
Did the press today working up to 145 X 5.. need to get a few more 5's. I think that I have 5 + more in me.

Victor J McQuaide 05-02-2012 08:52 AM

Re: 2014 45-49 Fittest on the Planet goal
 
Easy AM row 5k.. 22:30.. goal is to go sub 20. Today went 75%. PM workout to come.

Victor J McQuaide 05-02-2012 09:36 PM

Re: 2014 45-49 Fittest on the Planet goal
 
"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

5,5,5,5,4 total 24 rounds. Not too bad for the first time. Might be able to do 2-3 more rounds with some motivation from a partner. In the almost 6 months in cross fit I have not done the same workout two times. Would be interested in doing the same workout as 5 months ago just to see the progress.

Sean Dunston 05-03-2012 08:26 AM

Re: 2014 45-49 Fittest on the Planet goal
 
Hi Victor-
The title of your thread caught my eye.

What was your coach's reasoning for not wanting to participate in Regionals? I would probably be a bit disappointed if I had helped a team qualify, only to be told later, "Sorry, my decision is that we are not going."

Apart from that, have you told your coach your goal of making it to (and winning) the Games in 2014? Does he have a plan to help you get there?

If you do not find that your weaknesses are being sufficiently addressed, you may want to check out The Outlaw Way. Rudy, the owner of Outlaw CrossFit and the author of the Outlaw Way blog, is an excellent programmer, and most of his programming hits the areas where you would like to see gains.

Best of luck.

Victor J McQuaide 05-03-2012 12:24 PM

Re: 2014 45-49 Fittest on the Planet goal
 
Sean.. the reason was the weights were too high for our team. Our best guy is on a ship during the regionals, our two top ladies are doing individual and the third best girl is getting married or something like that. So we were taking our 4-6 girls and 2-4 men. Hang power cleans and the 70 lb dumbell for the ladies made the team not going to make a good showing. I however wanted to get some experience in that type of stage.

Victor J McQuaide 05-03-2012 05:54 PM

Re: 2014 45-49 Fittest on the Planet goal
 
no time in the AM to row.. did pm 5,5,5,5,5 but ran out of weights..

315,325,335,340 X 5 PR at this BW.

Need to get some more weight.. but that was very heavy for me. 5 lbs more than last time I did 5 reps. This cross fit thing is very hard. I really need to work on my glaring weaknesses.. snatch, muscle ups, GHD/sit ups either one you pick..

Victor J McQuaide 05-04-2012 09:07 AM

Re: 2014 45-49 Fittest on the Planet goal
 
AM Row 3k- 12:04 started out too easy.. 2:15 then picked it up from that point. Goal is to do a sub 20 min 5K.. Overall goal is to keep up the cardio without too much jumping around on these old bones. Have PM workout:
20-15-10
Bench press
front squat
dead lift

wish me luck! A bit worried about the bench presses.. I also go sailboat racing on Sat and Sunday. Grand Illusion is a Santa Cruz 70'.. Its been over 10 years out of competitive sail boat racing. We will see if I still know what to do. Its just a Yachting Cup so no pressure. Plus on a 70' boat many places to hide.

Victor J McQuaide 05-04-2012 06:07 PM

Re: 2014 45-49 Fittest on the Planet goal
 
spent time trying to figure out what would be best on level on the rack. I decided to go comfortable bench. My clean is not that good so I took the front squats down low from the bench setting. After the dead lifts I wormed the bar on to the bench setting.

Workout-
20-15-10 for time 185#
Bench (20= 12,8 15= 8,7 10= 7,3)
Front Squats (sets of 5 for everything)
Dead lift (20= 10,10 15= 8-7 10= 5,5)

15.14 time

Next time will keep the bench the same and go for less sets on the front squats.. I bargain with myself on them. Should go 8,7,5 8,7 then 5,5 that could take 1-2 min off the time. Could attack the deadlifts next time and shave off another min.. Next time should do sub 13.. lofty goals huh??

Victor J McQuaide 05-05-2012 09:01 PM

Re: 2014 45-49 Fittest on the Planet goal
 
Went Sailboat racing. Got to see my old mates I have not seen in quite some time. Our boat was struck by my old Boss Dennis Connor.. funny our boat has a mermaid with a nice rack.. we think that he was mermaizized by her plenty on top. Was the same thing as I remember. But my back is a bit sore from all of the hiking.

Going back for more tomorrow. Will be just two races vs. three today.

Victor J McQuaide 05-07-2012 06:06 PM

Re: 2014 45-49 Fittest on the Planet goal
 
sore left elbow and back from grinding and hiking on the rail. Today had to train the group for functional movements.

5 rounds
500 meter row
10 alternating pistols

14.30 most of the rounds were 2 min per row.. only failed on 3 pistols. Considering 2 weeks ago I could not do even one RX now did 50 reps very proud. Next time should be able to do sub 13 with slightly faster rows, being better at pistols.. less transition time also.

Ate way too much sugar this weekend. Back on the no sugar diet again. Need to get back to 175 lbs.. now sitting 3 + lbs.

Powerclean and snatch practice tomorrow. AM row.. also doing my PT with Dr. Jim Wagner.

Victor J McQuaide 05-08-2012 05:46 PM

Re: 2014 45-49 Fittest on the Planet goal
 
Ended up rowing easy 1.5k then hard 1.5k. Finished 1:48 500.. total time 12.35

Diane-
21-15-9
225 dead lift
HSPU

5:26.. first time doing the event. Struggled on the HSPU..
21 DL unbroken... 15, 6 PU
10, 5... 8, 4,3
9 un broken dl.... 4, 3, 2

Next time would like to go sub 5 but how. I think that was a good effort for the first time.

Victor J McQuaide 05-09-2012 08:26 AM

Re: 2014 45-49 Fittest on the Planet goal
 
AM row.. 2k started with 2:15 then 1:55 rest.. 7:59 time...
200 watts average

Victor J McQuaide 05-09-2012 09:14 PM

Re: 2014 45-49 Fittest on the Planet goal
 
Ate way too late...
Powerclean-
5,3,1,3,5,3,1,1,1
155,185,205,190.185.195.210,215, 220 fail

70 lb kettle bell swing-
75 reps for time- 3:58

25,10,5,5,10,10,10

went woosssyyy in the middle.

Next time will swing until can't swing no more!

40,10,10,10,5 scheme or something like that.. sub 3:00 min next time
:super:

Victor J McQuaide 05-12-2012 08:26 AM

Re: 2014 45-49 Fittest on the Planet goal
 
Yesterday worked on Squat cleans. Previous max was 185. Worked up slowly-
115X3, 135X3, 165X1, 180,195, 200 PR.. Just have to get my elbows thru faster. That would help the bar landing on my meaty part of my shoulders. Today I will work on some more weaknesses. Games footage very cool Some mind blowing efforts.

Victor J McQuaide 05-13-2012 10:40 AM

Re: 2014 45-49 Fittest on the Planet goal
 
Saturday- Overhead squat warm up 95,115, 135
Snatch Squat practice- 95, 105,115, 125, 135, 145 PR, 155 fail
Actually did a full squat. Usually I have my power snatch take over (165 lb power snatch) but need to learn how to do it Olympic Style.

Wod-
3 rounds
400 meter row
10 push jerks 155 lbs
15 toes to rings
20 burpies

16:30 time. Hard workout. Need push jerk cycle practice. Did 6 and 4 each round.

Victor J McQuaide 05-14-2012 01:30 AM

Re: 2014 45-49 Fittest on the Planet goal
 
Modified 28-
Row 1000 meters
28 KB swings 70#
28 strict pull ups used rings
28 KB clean and jerk with one arm 70#
28 strict pull ups used rings
Row 1000 meters

Did well in the rows.. 4:01 and 3:58
The strict pull-ups gave me problems
Clean and jerks well major problems with the weight. Got better as the reps went on. Tomorrow is Row and singles of overhead squats.

Victor J McQuaide 05-14-2012 06:04 PM

Re: 2014 45-49 Fittest on the Planet goal
 
Bit on the bad side of an attitude.

Overhead squat
45,95, 140. 160, 180, 200 PR, 210 PR, 215 Fail.. got it overhead but while moving my feet around because I am weird dropped the weight forward. But I am happy with the 210. I did 195X3 prior but nothing over 200. I think that I have a 220 in me soon if not now. The squat is nothing just hard to get it overhead.

Victor J McQuaide 05-16-2012 10:09 AM

Re: 2014 45-49 Fittest on the Planet goal
 
Morning row- 3k- 11.58

Power clean- 115, 135, 160, 180, 200,
Split clean- 160, 180, 200, 215, 220 fail
Hang power clean- 180, 200

Power snatch
115, 125, 135, 145, 150, 155, 160 fail

Making progress.. the heavier weights are getting more manageable.

First cross fit comp- NLI on 6-23

Victor J McQuaide 05-16-2012 11:57 PM

Re: 2014 45-49 Fittest on the Planet goal
 
Did a thrusters 1,2,3,4,5,6.. stopped shoulders hurt a bit...135 lbs.

Then did squat snatches.. worked up to 150 PR.. missed 155.. making progress for sure.

Need to do a pull and then pull myself under the bar.

Chest to bar sets of 5 ending 10 total of 50 reps. Did the fat bar.

Went on a run with my dog and did some core in the AM.

Victor J McQuaide 05-17-2012 04:08 PM

Re: 2014 45-49 Fittest on the Planet goal
 
Powerclean practice- Min 1-10- 3 reps 180 lbs... 11-14- 4 and 15th 7 reps total of 53 reps in 15 min.

20 seconds on and 10 off- 8 rounds of 70 lb KB swings- 9X6, 10 for 1 and 12 last round for a total of 76 swings in 3:56. My body likes that type of Tabatha workout.. should do it after first set of near max.. My mind thinks it only rests a short time but the clock goes by faster than I think.

Victor J McQuaide 05-18-2012 10:08 AM

Re: 2014 45-49 Fittest on the Planet goal
 
Went on a 2.25 mile run with my dog bear. Stopped off at the park for some Chest to bar pull ups. 10 reps first one, 5 on the others.. Ended up doing 40 CTB. I really need work on those. Fine if not fatigued but after than need mucho rest.. need to be that sewing machine.

Later is squat workout

Victor J McQuaide 05-18-2012 06:33 PM

Re: 2014 45-49 Fittest on the Planet goal
 
Squat and front squat workout-
Squat- 95X5, 135X3, 180X1, 200X1, 230, 250, 270, 290,300, 320 PR for over 40

Front squat- 180X2, 200X2, 230, 250, 270 PR.. previous PR 245 lbs.. 25 lbs! Might have more in me.

Ran out of weight on squats. I thought I had 340 on the bar... sorry to say was just 320.

I want to get a 900 cross fit total.. Now 380, 320, 175--- 875 right now..

Victor J McQuaide 05-20-2012 12:15 PM

Re: 2014 45-49 Fittest on the Planet goal
 
Olympic practice day. Worked on 1- hang clean, 1- regular power clean, 1 split clean and 1 squat clean- 95,150, 160, 180, 200 then went on to do squat cleans- 210 and got a pr 220 lbs.. pretty happy with that. Quick elbows and getting some space with a big shoulder shrug, opening the hips and dropping down. I failed at the 225. Big pr by 20 lbs...


Then did some practice 180, 190 and 200 easy reps.

On to power snatch practice- 95, 115, 135, 145 and 155
Squat snatch- 95, 115, 135, 145 and PR 155 lbs. Previous was 150 in SS

Making some gains. These are two lifts coming up in the Next level invitational June 23rd.

Tomorrow is chest to bar practice.. need it.

Victor J McQuaide 05-21-2012 11:59 PM

Re: 2014 45-49 Fittest on the Planet goal
 
Chest to bar-
50 reps-
13 for starters
then a bunch of 5's the rest of the way

Victor J McQuaide 05-22-2012 04:28 PM

Re: 2014 45-49 Fittest on the Planet goal
 
Jumbled up workout.. did some damage on my hand doing the CTB pull-ups yesterday..

Today was working on cycling the push press- 95 and 115 for speed sets of 6-12 reps.. some progress- 5 sets

Did 50 pistols for time- 2:45

47 HSPU- biggest set was 15 strict ones

Deadlifts worked up to 330 lbs- did one rep every 15 seconds for 10 reps.

Need to go back to the gym to have program workouts.

Victor J McQuaide 05-23-2012 07:55 PM

Re: 2014 45-49 Fittest on the Planet goal
 
Kind of tired today-
Did rowing today short 2.5k in 9:49 started 2:15 first 500..

Mid day to kill some time - 50 walking lunges, 100 air squats fast 15 at a time.

Power clean and jerks- various working up to 210.. then more split cleans and thrusters..

Need to program better or need a day off.

Victor J McQuaide 05-26-2012 10:24 AM

Re: 2014 45-49 Fittest on the Planet goal
 
Thursday was a rest day-
Friday - snatch practice working up to 145 lbs. No execution what so ever.
Power snatch up to 155 lbs..

Happy with the 5 k row- 19.49 PR

I need someone to push me and program me. I think its tough because I am working on the weak points..

Victor J McQuaide 05-26-2012 10:26 AM

Re: 2014 45-49 Fittest on the Planet goal
 
Saturday-
Deadlifts- 5x5 with 315. The weight was really hard. Some kind of weak right now. Maybe I just need a vacation.

Victor J McQuaide 05-27-2012 08:03 PM

Re: 2014 45-49 Fittest on the Planet goal
 
Went to an olympic weight lifting class. We worked on the mechanics of power clean and jerk.

Many sets of power clean and squat clean.

Push jerk and split jerk.

Front squat pr.. 275 lbs easy.. I think 290 is in reason.

The coach said that he looks forward to working with me because of the strength and speed that I have. I really would like to get some respectable lifts in C and J and snatch..

Went to see my grand pa @ Fort Rosecrans. He was a pilot in WWII.. what a stud.

Victor J McQuaide 05-27-2012 10:12 PM

Re: 2014 45-49 Fittest on the Planet goal
 
Did 15 chest to bars.. pr.. in a row

Getting better.

Victor J McQuaide 05-31-2012 09:46 AM

Re: 2014 45-49 Fittest on the Planet goal
 
Went to Vegas for 3 days. Monday ended up doing some sit ups and 20 bur pies X 2 in 40 seconds each then 50 air squats in 55 seconds.. off to the pool

Tuesday went on a 2.5 mile or so run in the sun.

No workout on Wed..

Weight 176 this AM.

Victor J McQuaide 06-01-2012 12:03 AM

Re: 2014 45-49 Fittest on the Planet goal
 
Worked on clean, squat snatch and dead lift-
Clean worked up to 200 lbs on the clean- Every 30 seconds 1 rep 5 min
Snatch only did 145 lbs.. need help

Dead- worked up to 365 lbs was a hard rep but all of them were hard..

174 lbs 6PM weigh in.. lowest weigh in 3 years..

Need to eat some protein..

Might do a met con tomorrow.

Victor J McQuaide 06-01-2012 02:54 PM

Re: 2014 45-49 Fittest on the Planet goal
 
AM chest to bar pull ups.
50 reps for time..
Started with 18 which is a PR.. then down hill from that point.
Did some 5's, 4's, mostly 3's alternating from pull up to chin up hand position.
Maybe should try alternating grip for some change of pace.

4:20 time..

Going to do a ladder of KBS 70# and shoulder to overhead later today.. with 135 1-10.. wish me luck

Victor J McQuaide 06-01-2012 06:13 PM

Re: 2014 45-49 Fittest on the Planet goal
 
Did 5 min of 135 lbs push press and 70 kb swings.. ladder 1-7 ended up doing 28 reps of each.

2 min 135 dead lifts 53 reps

500 meter row- 1:36 never did that one. Started a bit too slow. might shave off a few seconds on next one.

Need to join the gym.

Sunday is olympic lifting class at Mission George Crossfit

Victor J McQuaide 06-02-2012 05:54 PM

Re: 2014 45-49 Fittest on the Planet goal
 
Run with the dog.. 4 miles 8 min pace...

Victor J McQuaide 06-05-2012 11:20 AM

Re: 2014 45-49 Fittest on the Planet goal
 
Sunday was a hike with my kids up a mountain. 2.5 hours. Another child went with us and had to carry him 35 lbs for a bit. My daughter carried him the rest of the way. I wish I were as strong as her.

Monday- went back to the gym. Had mixed feelings but I do like the people. Plus I work harder.
20 reps Dead lift 315#
20 reps Squat 225#
800 meter run
20 reps Squat 225#
20 reps Dead lift 315#

I looked at the Wod and said wooow.. 40 reps of 315.. my max is 380#.. broke up 20 into 10, 5,5 the squats.. 8,7,5 then on the second go around.. 5,5,5,5 and 7,6,8 on the squats.. my legs were hurting on the run but it was good to get a break. Next time I think that I could take less breaks between the dead lifts.... but I was happy to hit a 10 rep which is a pr for me post 40 years old. The final time was 14:30. I was happy with that time. The guy that I chase ended being 5 min back. I am happy with the 1st day back.

Went to the PT today for my ankle issues.. was good to see him. If you are in the San Diego area reading this and have back, joint, etc issues.. Dr. Jim Wagner in La Mesa is the best that I have seen. Look him up he will sort you out.

Have a competition in a couple of weeks. I am ambivalent about it. I will just do my best and let those efforts sort out my placing. Back to work.

Richard Macaulay 06-05-2012 12:10 PM

Re: 2014 45-49 Fittest on the Planet goal
 
Quote:

Originally Posted by Victor J McQuaide (Post 1066787)
Sunday was a hike with my kids up a mountain. 2.5 hours. Another child went with us and had to carry him 35 lbs for a bit. My daughter carried him the rest of the way. I wish I were as strong as her.

Monday- went back to the gym. Had mixed feelings but I do like the people. Plus I work harder.
20 reps Dead lift 315#
20 reps Squat 225#
800 meter run
20 reps Squat 225#
20 reps Dead lift 315#

I looked at the Wod and said wooow.. 40 reps of 315.. my max is 380#.. broke up 20 into 10, 5,5 the squats.. 8,7,5 then on the second go around.. 5,5,5,5 and 7,6,8 on the squats.. my legs were hurting on the run but it was good to get a break. Next time I think that I could take less breaks between the dead lifts.... but I was happy to hit a 10 rep which is a pr for me post 40 years old. The final time was 14:30. I was happy with that time. The guy that I chase ended being 5 min back. I am happy with the 1st day back.

Went to the PT today for my ankle issues.. was good to see him. If you are in the San Diego area reading this and have back, joint, etc issues.. Dr. Jim Wagner in La Mesa is the best that I have seen. Look him up he will sort you out.

Have a competition in a couple of weeks. I am ambivalent about it. I will just do my best and let those efforts sort out my placing. Back to work.

Hey mate, saw your log and thought id drop in. Looks great mate. I like your goals, and its great to see the cf carrying over into real life ie hiking and carrying kids haha.

I posted here ages ago, but just back and just started another log. Keep at it mate.

Richard


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