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Victor J McQuaide 04-27-2016 09:43 AM

Re: 2014 45-49 Fittest on the Planet goal
Scott, Yes will be plugging up the holes for sure. For me the workouts were not that hard just mentally dealing with the tough parts of them for me. Dead lift is kind of just go and see what you can do. The burpee, ohs were nothing just have issues on 21 mu in one big bunch. The 15 min met con is just keep on moving and trust my motor. So after besides my hands getting banged up was not that hard. Just felt exposed and did not enjoy it.

Thinking back to the two previous MQ. I had two wheelhouse workouts, one medium workout and 1 tough one. And the tough ones I pr'ed on.. No such luck this year. I feel like Rich F when they told him to eat something and he said "I don't deserve any food" We now I need to build that hunger again.

I have to remind myself when I first started Crossfit.. I remember the first time I got 2nd in a workout. Devistated.. then learned that I was sick that day. Then enter Level 2 training.. introducing Muscle ups and double unders to me. I have mastered the Dubs now have to master the MU.

Drills, building strength around them will be the key. I don't feel confident when the MU are announced unless its a small set then do something else. I def have some weak muscles or some form to firm up. I wish to get so good that I love MU. Bring them on. Good news is that I can do them in many different orders just not the way they called for them.

Also Max weight reps.. I need help with them.

Taking a week off from the gym.

Found a local large comp to do with some buddies.


Victor J McQuaide 04-28-2016 09:32 AM

Re: 2014 45-49 Fittest on the Planet goal
Day 3 no workout. Good work for me. Working then going skateboarding with my son at the beach later. Gotta learn how to kick the board with the left foot. Right side is banner.. maybe will sort out some imbalances. My son is a beast on the board. Downhill, jumps, slides all on a longboard.

Plan is to work on getting a strength base while increasing flexibility and mobility. Strengthen up all of the small muscles around my big muscles.

Some strongman stuff and drills to work on my 100% efforts.

I am actually relieved a bit that I get a stress free summer and get to enjoy it. Might go to Colorado and visit some relatives. Am I bummed, sure.. but I made my peace with the situation and the turn in my path.

It can only be a good turn. It is just what it is… and its not what its not.

Enjoy the day people.


Alex Burden 04-28-2016 10:34 AM

Re: 2014 45-49 Fittest on the Planet goal
Vic, it is not over until it's over.

You never know ;)

Victor J McQuaide 04-28-2016 02:51 PM

Re: 2014 45-49 Fittest on the Planet goal
Training for the skateboard championships.. jk..

But I am going to do some cycling again. We had a team that was un defeated for 3 years. Might get the onesy out again and see if we can break the world record. Team Sprint 2017 in the same complex that hosts the Crossfit Games.

Soon back to stones, farmers carry, dead lifts, mu, 100% efforts.. and maybe a ham or two.

Thank you Alex.. sure its not over but I am not counting on it. Plus my Girl says I have too much gear anyway. :)

Victor J McQuaide 05-01-2016 03:38 PM

Re: 2014 45-49 Fittest on the Planet goal
Thursday was a skateboard ride and 40 pistols. Went with my son. We had a good time at the beach. He is on the verge of getting some sponsorships for his sport. Downhill and tricks on the long board.

Friday- went in for some stretching and ghd's. 2x25 reps.

Saturday was warm up with hip circle, stretching. Back squat all time 5 reps-
45,95,135,185,215,245,265,285 felt good.

Warmed up for Heavy Karen- 150 wall balls with the 30#. My Karen time is sub 6 min. So anything under 9 min I will take. 15/10/10/10/10/10/10/10 and 5's all of the way home. Got to where I almost failed with the 5th rep of the sets. Hard workout. Corey killed it with a sub 7. Me sub 8:30.

Victor J McQuaide 05-02-2016 09:28 AM

Re: 2014 45-49 Fittest on the Planet goal
Sunday- just getting back into the swing of things.

3x25 ghd with some stretching in between sets.
Rowing- 4 x500 with some dubs in between. No hurries. I start at rowing setting 1 then 2.3.. and 4

About 200 dubs..

Then some hip circle and ohs with dumbbells.

Have a comp coming in just over a month. Team with two beasts. I really like doing the team comps.. get your motor running then cheer your heart out between your work load.

Have some hang power cleans with 205# will have to get comfortable with this. 185# I am money. Will have to get better at the 205 level.

Has a bunch of pistols.. going to do pistols and skateboarding with my son. Some of the pistols I see how long I and stay in the bottom position. Home life is interesting. My GF is going thru the Medi-pause stages. She is great just so aggressive and moody sometime. But then again I have my passive and aggressive states also.

Going in today for some practice for the event.

Victor J McQuaide 05-03-2016 09:42 AM

Re: 2014 45-49 Fittest on the Planet goal
Monday AM- working the shoulder mobility- OHS 3 reps each arm 8,12,15,20,25 then some squat snatch with the db's. 40,50,70#. Right arm is money the left one needs some change. Have about a month to sort out the left arm. Have to do 50# alternation db's 5 each arm in a met con.. have some t2b and wall balls in between them. So will be fine. Team comp so have to go way super fast.

Monday PM- stretch, then some 5 rep reads- 135,185,225,275,315,365,365 all 5 reps. 365 was heavy going off the floor. Much progress needed. Once its off the floor the reps are banged out in good fashion. Funny I wish that the MQ had 5 rep max. Might have done the same weight.

Hang clean practice- 95x10,115x9, 135x8,155x7, 175x6, 185x5, 195x4 and 205x4. Picking up the weight was light but the rep form was off. Fast elbow I think to myself. Goal is to get up to a fatigued 10 rep 205# and a 15 rep fresh. We will see I have a month.

Some stretching afterwards and in the evening. Sometimes I don't feel my back and get a little lazy on rehab. Then wake up in the morning and say yes still injured but a little less each day.

Tonight is some strict t2b, s2o practice, and a met con with s2o and burpee box jumps overs 30"

Victor J McQuaide 05-04-2016 09:41 AM

Re: 2014 45-49 Fittest on the Planet goal
Tuesday- warm up, hip circle, stretch..

Ohs- 8-20# dumbbells

S2O reps- 95x15,115x15,135x12,155x10


box facing burpee jump over 30"
135# s2o

This one was hard. The legs were gone for the first set of s2o.
6:59.. will have to work on this type of workout.

Good news is that my shoulder mobility is getting better.

Went on small sunset walk with my lady.

Going on a skateboard ride with my son.. also will do some pistols.

Victor J McQuaide 05-05-2016 01:52 PM

Re: 2014 45-49 Fittest on the Planet goal
Wed nite boardwalk skateboarding trip with my son. About 1 mile then 40 pistols then 1 mile 25 pistols with a final mile. Total of 3 miles. Working up to more volume with pistols. Old man knees are slow to build. So soft tennis shoes and no sleeves don't help much.

5 sets of 5 strict t2b with a towel in between my legs.

Easy day for sure. But the skateboard after the pistols is different.

Its been fun living in his sport. I have realized that my relationships are a bit better with the dropping of my extreme focus on one goal. Branching out to do other stuff will help overall and improve me as an athlete and a person.

Wish to get the fire back that I had when I first started. Now usually have the fire when a wheel house workout is in front of me. We'll Id better get to making them all my wheel houses right? Nah.. gotta have some tough ones for sure to teach me how to fight and do my best and most importantly be proud of my efforts.

Victor J McQuaide 05-06-2016 09:04 AM

Re: 2014 45-49 Fittest on the Planet goal
Thursday- short session. Warm up with hip circle, ohs, stretching.

Only had 30 min. Did some dumbbell squat snatches with 25,40,50 (about 30 reps)

Then the dreaded test. 50 ghd sit ups for time.
Attacked the thing.. 27 reps the 1st min then decided to do it un broken. Grunted out 46,47,48,49….50.
Looked at the time 2:06. Pr and Pr for most unbroken by 10.

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