2014 45-49 Fittest on the Planet goal

[Vic McQuaide]

Wed- warm up shoulders and hamms.

Build to a heavy 5 rep thruster from the ground. Everything was heavy- 45-200#, 15# short of my pr.


7 min amrap
3 thrusters 100#
3 c2b
6 thrusters
6 c2b
9
9 and so on.. did 15's and 15 thrusters in the 6th round. The 135 t2b the day prior did not help any.
90% effort. Someone took my pull up bar.. hehe. Little more warm up; c2b was not good till the 12's and a little more c2b endurance would do me some good. Heavy, out of shape, loaded with sugar.. 2 rep pr. Next time will finish the 6 rounds.

Row 4,600 meters.

Did some sumo deadlifts was super heavy. Looking forward to getting off the sugar and fueling my body better.

[Vic McQuaide]

Took the day off from the gym.

[Vic McQuaide]

Friday- shoulder and hammie warm up.

DB power clean all 5 reps- 20/30/40/50
Hang squat clean db- 50x5
Warm up barbell- 185x3/4/5/6
All singles squat clean- 135x5, 185x5, 225x5 was happy with the 225# all in less than a min.

Tommy Mac-
2 rounds for time
12 burpees
12 thrusters 115#
12 burpees
12 power snatches
12 burpees
12 S2O
12 burpees
12 Hang squat cleans
12 burpees
12 ohs
1st round 8 min slow from that point. Bruiser workout- 19:33.

Row 2800 to keep on track.


Saturday- just ended up rowing 2800 meters.

Sunday getting the band back together- Tony, Roy, Bob, and some others.

Warm up hammies and shoulder-
DB squat snatch ladder-
20,30,40,50,60,70,80,100 did all but 100 was happy to get the 80's with zero movement with this in months.

Death by dubs- 10 first min, 20,30 and so on.. got 100 but tripped up on 89 so I went into the 110 set running.. but the form was breaking down around the 80 count. Did not make the 110. 110 is a goal of mine. Don't have the endurance for that yet.

15 min practice form on MU ring-

4 rounds not for time-
60' hand stand walk and max ub ring mu- 5/5/5/4

30 ghd/ 20 gh raises.

Forgot to row.

New Year Eve had fun with the workout. Had a blast after talking about things, life.. etc.

Monday- Happy New Year- Did my 2800 meter row at 2:00 min pace. My arms were sore from the MU work.

Watched movies in the evening. Doing some redecorating and clean up at the house. Purchased a king bed and new stand.

Happy 2018 everyone.

[Vic McQuaide]

Monday AM- delivered some products and swung by the gym.

8 1 min rows from 2:05 pace warming up to 1:35 pace. With 1 or so min rest between. I gotta hope that all of this rowing will pay off some time hehe..

1/3rd done with my 1 million meters. Yeah!!

Deadlift all 5 reps- 95,135,185,235,285,315,320,325,330

[Alex Burden]

Hi Vic

So whats your plan for the open this year?

Are you giving it your all or is it just for fun?

I mean you are still producing some great numbers and times thsat i am sure that are better than many 45 yr olds.

Plus we also have to remember that people come and go and priorities change for the open.

Cheers Alex

[Vic McQuaide]

Alex,
How are those HSPU's coming along?

Plan for the open is to train hard leading up to it but treat it as fun. If I do well then I'll train hard for the MQ.. and so on.

My intensity is low when working out and that is my problem in general. Takes a lot to motivate me after 6 year of Crossfit and another 30 years of other comps in other sports.

My main goal is to kill the 50+ in 2019.

[Vic McQuaide]

Tuesday PM- warm up with row, burpees, broad jumps..

20 min AMRAP
Row 250 meters
25 wall balls 20#
Row 250 meters
15 hspu
Did 5.5 rounds. Ended up being a hard workout with hspu/row and wb.

Just got on the rower and started out slow for the first pull or 2 then steady to my desired pace of 1:50 or less.

Talked to a new member for a bit.. ex Marine!

Work is crazy so many orders. Had to hire a new person. Gym is growing. Other gyms are changing around us so we will see whats happens in 2018.

Working on the house. GF moving in. She turns the house into a home. Got a king sized bed for us and the little doggie who takes up so much room.

Trying to slow down time but its going fast. Meditation is the key. 10 min of that seems like 3 hours.

Even on rowing. Tonight will row a bunch with my group.

[Alex Burden]

Originally Posted by Vic McQuaide

Alex,
How are those HSPU's coming along?

Plan for the open is to train hard leading up to it but treat it as fun. If I do well then I'll train hard for the MQ.. and so on.

My intensity is low when working out and that is my problem in general. Takes a lot to motivate me after 6 year of Crossfit and another 30 years of other comps in other sports.

My main goal is to kill the 50+ in 2019.

Oh yeah baby..... did 2 strict HSPUs the other day

The only thing about 2019 is that we both move up at the same time , looks like You won’t get rid of me that easy .

I still think you will do fine this year

[Vic McQuaide]

Alex, Great job on the HSPU! Strict even! WTG

[Vic McQuaide]

Message board back up yeah buddy!

Wed 1/3/18

Rowed 5600 meters. Now one day ahead.

7 min worth of burpees, ring rows, rowing etc to get the motor running.

Warm up snatch and dubs. 14.1 open workout test. Was in some good shape 4 years ago. Got 5th place in the world on that workout for 45+. I was not expecting much.. lined up face to face with Taylor our beast lady of the gym. Motor for days. Last time 8 rounds even (360). Here last test of this was 8 rounds plus 1. Just wanted to have fun with this workout.

3.2.1... go!
Un broken in dubs the whole way.
Ub broken in muscle snatches for first 4 rounds.
R5, R6 and R7 9/6
Round8 6/5/4
Got back to the dubs with 8 seconds and did 14 reps.
374 reps PR by 14!

Cool down and some accessory work.

Thursday 1/4/18 was a day off.


Friday 1/5- Warm up hammies and shoulders good. Get ready for 17.3 just to see how it feels.

Squat snatch warm up 45-175#.. running out of time till class starts.

17.3
3 rounds 4 min
6 c2b
6 ss 95- took longer than I wanted it to. 3 min.

Changed weights to 135#
3 rounds till 8 min
7 c2b
7 ss 135#

Done in about 7 min. Changed bar to what I thought was 185# but was 175#.
8 c2b
3 ss 175# with about 6+ misses.

What I could do better is get in shape. Going to work more on my squat snatch endurance and max.

Row 2800 meters, did short warm up metcon with the class.

Every 2:00 for 5 rounds
Odd min Row 15 cal
Even min 5 un broken squat snatches 135#
Did 4 of these rounds

Rest 2:00
10 min amrap
5 c2b
10 push ups
20 pistols- my knee was talking to me and I took it easy on this one-
4 rounds plus 20

Rest 2 min-
5 man makers 50# db
200 meter farmer carry
5 man makers 50# db

Total time was 29:07 RX+

Cool down and some accessory work.


Saturday- 1-6-18
Free partner workout
20 min amrap
1000 meter run buy in- under 4 min.
50 kb swings 53#
10 syn. burpees
50 wall balls 20#
10 syn burpees

Did 4 or 5 rounds wiht Seth my partner.
Might have done 65% of the work. But he did a great job.

Cool down and rowed 2800 meters. Cleaned up the gym and did small projects.


Sunday 1-7
9 rounds not for time but about 2 min each round.
250 row
3 ub ring mu
10 ghd-

Did 6 connected mu on the last round. Finished the meter then left.

Grand daughter day-


Monday-
Am row- 1800 meters, 40 power snatches 50#, AAB and some wall balls. I pick up my food at my old gym now on Mondays and Thursdays. Will be fun seeing them again.

PM- Warm up hammies and shoulders- find a heavy power clean-
45-245# that was easy. 251# for the pr did not happen. I feel that I am turning a corner on my power clean. Technique is better, timing is improving and the speed is good.

2,2,2,2,2,2 Front squat-
my knee is bothering me a bit. Just went up to 275# FS for 2 reps was heavy.

Metcon-
15 min amrap
10 power cleans 185#
10 bar facing burpees
10 hspu
5 rounds plus 1 reps
Was happy to do that many heavy fatigued power cleans.

Some accessory work afterwards with a member.

Finished my meters for the row.


Tuesday-
13.3 Open workout. This is one of my goats. A bunch of ring mu at the end of the workout. Did this workout in 2012 got 244 or 4 mu. That was month 3 of doing crossfit. The next year I have the judge from hell who took me off my game and no repped me about 20 or more times on the wall balls. Was wrecked and I mean wrecked hitting the mu. Only got 2 of them. I did Karen one time with a buddy and after we looked at each other and grabbed our ropes and did the 90 dubs and had time to do some mu.. I think that I got 8 or 10.

I had the plan to break when I wanted on the wb. Took about 6:40ish.
25 to start and 15's for a while then some sets of 11 then finally 9.
Grabbed the rope and did 35/30/25 short breaks. Walked over to the towels and got one to recover for the mu. Had about 4 min or so. 4/4/4/3/3 total 18 of them. Really happy about this progress. 258 RX more than a 10 reps pr!!!!

Accessory work,row 2800 meters. Clean up the gym. Cool down and enjoy the experience.