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Old 04-20-2017, 05:59 AM   #1381
Jason M Ferguson
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Re: 2014 45-49 Fittest on the Planet goal

Those are strong cleans Victor. How long did it take you to get your clean up to 255? I've been doing crossfit since 2013 and all the metcon-oriented stuff has gotten a lot better but my olympic lifts are horrendous.
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Old 04-20-2017, 09:34 AM   #1382
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Jason- actually clean 275 last December in a competition. Been a journey with the clean. My clean at that time did not touch my body or just brazed against it.

I now work on the scoop and getting that bar to hit the hips and then making a better bar path thus making the catch much easier.

I also moved the bar from almost touching my shins to now about 4" from them. Also moved my grip from very narrow to wide for me. My body has a long torso so that put the bar in a better position. Still working with it but it was all drills.

So you will get out of it what you put into it. Everyone will have a different stance and give different advice. Will take time but in the end will be worth it!
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Old 04-20-2017, 10:20 AM   #1383
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed- long warm up with ghd, ghr and some bird feeders- all 5 reps each leg-
35,95,115,135,155,175 that was hard.

Did rowing and AA Bike warm up.

some pull downs to the chest pauses with green bands with PVC. Working on the last 2" pulls

Taught my class while stretching and chatting.

Fun warm up with the class.

3 position power snatch- have not snatched in a long while-
1 power snatch
1 snatch below the knee
1 snatch above the knee- that is my worst point-

Concentrated on good form-
45-145 then back down to 125 for a while. Looking forward to getting the weights back up.

No barbell in site workout- these are usually fun for me.

Coach Kyle put up a blazing time of 7:10..
20 T2b- 12/8
40 push ups- 25/10/5
60 kb swings - here is where the workout starts- 20/15/10/8/7
40 push ups- 12/10/8/5/5 or so
20 T2b- 8/5/2/2/1/1/1/1 or so
6:50 RX plus

Cool down aft wards.

I have made a list of the people I wish to go visit. Nelson Fong is one of them met him in Guam at Marine Barracks. Have been a friend since 1988. Love this guy. Anyway he was on my list; he lives in Los Angeles. Its been 4 years. Presto.. out of the blue he calls me and says he in in San Diego. Back story he is an SWAT officer in LA and was shot in the line of duty by an AK47 round. 18 month recovery and back on the force. Studly dude. Love you bro! Went to PF Changs for some food with my son.
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Old 04-22-2017, 05:33 AM   #1384
Jason M Ferguson
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Re: 2014 45-49 Fittest on the Planet goal

I was just watching the 50 year-olds do the clean event on youtube. You are able to pull what the winner pulled, so you look well set when you change age categories!

What is your max front squat?
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Old 04-24-2017, 12:39 PM   #1385
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Thursday was the day off-

Friday AM- did some accessory work with hip flexors, back, posterior..etc.

Friday PM warm up with the class-

10 min EMOM
Odd- 16 cal row
Even- 8 burpee box jump overs

Rest 2 min-
8 min emom of
10 strict pull ups
15 s20 135#
10 hollow rocks-
3.5 rounds

Rest 2 min-
45# front rack lunges.. when move away from the front rack hold 10 burpee penalty.

Around 25 min for this 3 part workout.

Saturday- warm up with the class-
Some clean position work-
1 clean lift off
1 clean pull
1 clean power
1 clean below the knee
1 clean hang

15 min EMOM-
1 position clean 2 sec pause below the knee to squat clean- 135-215#

Some clean pulls segmented- 1" pause, below the knee pause, above the knee pause then pull

Front squat- 3 sets of 10 work up to a heavy-
135x5, 165x5, 185x10, 210x10, 235x10

Took off Sunday

Last edited by Victor J McQuaide : 04-24-2017 at 12:50 PM.
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Old 04-24-2017, 12:46 PM   #1386
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Jason,
I am average in the 1 rep maxes so far.
Front squat 333#.

Its not the front squat its always the clean.
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Old 04-25-2017, 10:18 AM   #1387
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Foot update- Did some dubs in a workout last night.. its been over 2 months from the last tear of the foot. Happy to be walking around better without so much pain. The back injury hurt me with my strength.. but the foot and shoulder injury that took my absolute wheelhouse type of stuff off the board. Mentally could not handle this. Box jumps, burpees, dubs, running those are my best stuff. Will continue to try and find a good blend of improving and having fun.

EMOM 15
1 hang power clean
1 hang squat clean

135-225 then missed 245. 215 on the power clean almost hit me in the face.. was so good. Must have maxed out because the others were a bust or very hard.

5 rft
30 dubs
20 wall balls 20#
7:07 just in cruise mode jumping on my good foot. Gotta be careful on this.

Had fun doing this workout and jumping around.

Things are looking up in the world. Goal is to make it back to the games next year while having fun and accomplishing some personal goals outside of the gym.

Did the bike for 25 min with a series of sprints for watts. 400,500,600,800,1000, 1100, then max 1475, 1508 PR for this time.

Need a larger gear. So need to order a 12 cog for the rear.
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Old 04-25-2017, 04:34 PM   #1388
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

forgot to add 7 un broken 185 power cleans to close out the session.
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Old 04-27-2017, 01:50 AM   #1389
Scott Jenkins
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Re: 2014 45-49 Fittest on the Planet goal

You can count me as Nudged Vic. Since getting through the weekend without my chest injury reoccuring I am on a serious mission to get better, I have more than a few holes to sort out and I am on it from now.

Your scoring system though needs to be lost. If we go by that I only have to finish the open in 2018 and I get back to 3-1... But I don't like 3-1 that's just as bad as 3-0. Let's forget about age and just look at 2018 as a total grudge match for that year because when it comes down to it that's what it is.

I'm fired up like you would not believe. Just like you I was hit with an injury that affected all my wheelhouse stuff, TTB, muscle ups etc, hurts when you can't do your best stuff, I actually stopped Oly lifting as I blamed that for hurting my stuff. All that did was gave my competitors an edge and spited myself.

As for how do I keep going... I couldn't stop. I said out loud several times I'm done this year, I'm not doing 17.4, I'm not doing the MQ and people around me agreed that it was the best decision. But this voice in my head would come back again and again and not let me stop. Every time it got to the deadline and an exercise came up I tested it hoping I could not do it because I was fed up with competing half injured, and I found a way of doing it. Annoying as hell, I did want to stop. I even only put my scores in with 10 minutes before the deadline on 17.3 as I was so angry injuring myself on my redo.

Did you notice that the ring muscle ups on the MQ caused people to put in a real score as they suspect that's the video being asked for. Couple of below par efforts appeared on that one.

So yes its on Vic. Lets drive each other to higher standards and stick one finger in face of statistics and crush 2018.
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Old 04-27-2017, 09:17 AM   #1390
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Great reply Scott…


Did some stretching of the shoulder.. then attempted to work on squat snatches. I'm going to have to get back on the aggressive side of getting this fixed. My shoulder power is way down and that was the good one at that.

Did some speed dead lifts..everything was super light till 415# that was super heavy.

Got to teach my rowing class then projects at the gym. Not really a workout day.

Tonight is the bike efforts then a meeting.
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