CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout Logs
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout Logs Post your logs here!

Reply
 
Thread Tools
Old 05-21-2019, 11:42 AM   #2091
Vic McQuaide
Member Vic McQuaide is offline
 
Vic McQuaide's Avatar
 
Profile:
Join Date: Nov 2011
Location: Lakeside  CA
Posts: 1,123
Re: 2014 45-49 Fittest on the Planet goal

Saturday- travelled to Ventura for my mothers 75th birthday party. Took the train up the coast. A trip with a 1 year old is not a trip.

_______________________________

Sunday went to a gym called CrossFit Vent. Good hammie and shoulder rehab.

Rope climbs- did about 5 reps. My right forearm pulled a bit. Had to do some extra recovery and healing on this one. The rest of the day.

4 rounds not for time but move fast
10 aa bike cal
10 wall balls 20#
10 bar power cleans and clean pulls

20 min
5 power cleans 185#
10 ghd sit ups
15 AA bike cal
7 rounds even.

Happy that the cleans got better each round. I really need to remember to activate my fast elbows.

Cool down then back to the family bd weekend.


__________________________

Monday- good long warm up.
We did some tgu with a plate, bunch of shoulder mobility, wrist.

Workout-
Franish
21/15/9
Thrusters 4 seconds down, explode up and pause 1 second at top
Strict pull ups

Each rep takes about 6 seconds. Was hard to keep with the movement.
Took 9:20 ish.

Blood restrictive exercises on the high thigh. Wowa that hurts something fierce.

Took the train back home. The sleep was rough. Gracen woke up about every 45 min the first nite and every hour the 2nd nite. Was good to get home so I could sleep. Got about 8 hours feel much better.
__________________
Owner of Crossfitdarkside.com Fran: 2:36 Diane: 2:30 Jackie 5:43 Mary 15+ rounds Helen 6:58
  Reply With Quote
Old 05-22-2019, 09:26 AM   #2092
Vic McQuaide
Member Vic McQuaide is offline
 
Vic McQuaide's Avatar
 
Profile:
Join Date: Nov 2011
Location: Lakeside  CA
Posts: 1,123
Re: 2014 45-49 Fittest on the Planet goal

Tuesday- good hammie and shoulder warm up.

Dumbbell squat snatches- all 3 ub reps on each arm. 15/25/35/50/60/70/80 felt good. Would welcome this type of exercise on a metcon.

Warm up for the metcon. I did the class warm ups with abs, bear crawl, duck walk, air squats.

Warm up the movements- t2b, lunges with one arm farmer carry and dubs.

20 min AMRAP
50 dubs
25' lunge 50# db one arm
20 t2b
25' lunge
I did 7 rounds plus 66 (15 t2b in last set) needed about :30 to finish the 8 rounds.
I pushed the whole way all 20 min. At about 7 min in when I was finishing my 3rd round I had the feeling to coast for a bit. Not having the faith that my t2b would hold up. Did a total of 155 of them. That is a lot of volume. Mostly 8/7/5 for 6 sets then had to break them up more for 7 and 8. I sped up the lunges and stayed solid on the 50 dubs going un broken the whole way. I don't think that this would be a games workout but I do believe that it was a games effort.

Ice vest, chill, stretch, laundry and trash. Then off to surprise Reese for her birthday present.
__________________
Owner of Crossfitdarkside.com Fran: 2:36 Diane: 2:30 Jackie 5:43 Mary 15+ rounds Helen 6:58
  Reply With Quote
Old 05-24-2019, 08:18 AM   #2093
Vic McQuaide
Member Vic McQuaide is offline
 
Vic McQuaide's Avatar
 
Profile:
Join Date: Nov 2011
Location: Lakeside  CA
Posts: 1,123
Re: 2014 45-49 Fittest on the Planet goal

Wed was just some light rowing and rehab.

Thursday- arrived early- warm up the hammies and some shoulder rehab.

Wall balls- EMOM- 10/12/14/16/18/20 just working on dropping my arms to my side after the release. Felt good.

Dead lift- work up to a heavy single- 45,155,205,265,315,345,375,395,415,437#
In the middle of the sets I would say the serenity prayer. The part where it says "The courage to change the things I can" I said I have the ability to rip this bar off the ground so I did.
Drop down to 4 sets 2 min each- 345#x5

Warm up with the class- bear crawl with a game of Tick tack toe.

Warm up the movements- burpee with a snatch 50# each arm- Devils press they call it. Renegade rows and pistols. I have not done those in over a year. Rusty to say the least.

5 rounds 3:00 work/1:00 rest
2 devils press
2 renegade rows
8 pistols

I looked at Taylor 21+ and Corey 18+ rounds.

I just went for it. I focused on super fast dp and rr then went fast how I could in the pistols.

I ended up with 21 round plus 2. Not a games event but was a games effort. A bunch of effort spilling on the workout. Happy about this.

Ice vest and 3 sets of :15 on the aa bike with 1:30 rest- 17 cal each.

Chill and stretch. Then went to pick up Gracen.

Watched John Wick III with my lady. A bunch of killing for sure. Amazing everyone died except him. Hehe
__________________
Owner of Crossfitdarkside.com Fran: 2:36 Diane: 2:30 Jackie 5:43 Mary 15+ rounds Helen 6:58
  Reply With Quote
Old 05-29-2019, 10:15 AM   #2094
Vic McQuaide
Member Vic McQuaide is offline
 
Vic McQuaide's Avatar
 
Profile:
Join Date: Nov 2011
Location: Lakeside  CA
Posts: 1,123
Re: 2014 45-49 Fittest on the Planet goal

Friday- warm up with the class along with my normal personal warm up.

3 rounds of
800 meter run
30 burpee pull ups
Was a game type of workout and effort. 19:20ish.

Ice vest cool down. Can't remember everything I did but was kind of a easy day. A hard 3 days coming.

_____________________

Saturday-

9AM partner workout with Alan- he has a great engine and is not afraid to use it.

20 min amrap- kb can not hit the ground at anytime
100 dubs
75 kb swings 53#
50 goblet squats
25 burpees
3 rounds plus 102

We had :50 left. I did a very fast 100 ub dubs and alan swung it 2 times.

Check in on box jump overs

Clean and jerk work up to 90% - felt good 45-225#.

MU and heavy lifting- 6 rounds of 2 mu and 80' of sand bag carry- had to stop because the bb club needed the rig.

Overall good day of hard dam work.

________________________________________________

Sunday- Corey and Jeff jumped in with me

Warm up hammies and rehab shoulders and back.

Metcon was modified Cindy 20 min
5 power snatches started at 145 then added 5 lbs each set- finished 170#
10 ghd
15 air runner cal
Almost 6 rounds

Strong man work-
Yolk carry warm up to 340#
5 rounds alternating
10 cal row-
2 x 40' down and back
Worked out to be :60 on and :60 off we were rowing super fast.

Farmers carry- worked up to 140# in each hand. 3 rounds of 80' each.

Cool down and trained my parents for 45 min then lunch with them.

__________________________________

Sunday PM
Warm up for rope climbs and aa bike
14:00 emom
Odd 2 rope climbs (using the rope that sits about 6" from the ground)
Even 13 cal aa bike

More stretching and rehab. Just kinda wanted to get out of the house, burn off some energy and I have to train when the feeling hits me. I don't always want to do it. Make hay when the sun is shinning? Right?

_________________________________________

Monday AM- MURPH

Last year one of our members almost blew off his leg in a training accident about 1 month prior to Memorial day. Long story short is that Justin's crew showed up last year (15+ guys in his unit) and surprised him all in combat gear, and he was wheeled in on his chair. Was something special.

He almost died in that accident. He is a gamer type and cool under pressure, he even applied one of his truncates (spelling?) himself. The doctors were not sure if he would be able to keep his leg. Then we don't know if he will ever walk again. Then we don't know if he will be able to bend his leg much. Then wow he did Murph with a vest straight thru on Memorial day with his crew. Get emotional just thinking about this 365 days for Justin. One of his surgeries was they basically pulled part of his thigh muscle, tenderized it and re installed it so he could have more mobility. He is fighting hard to get back with his team. He has to pass the pt test which includes 1.5 mile run. If anyone can do this he can. Amazing day to say the least.


I decided to do Murph straight thru with the vest. Not to worry about the time and just be present with Murph and enjoy it. Enjoy the people, the vibe, music. 1st mile in about 8:30. 10 sets of 10 on the pull ups, 20 sets of 10 on the pushups- stretching each leg between sets. And 15 sets of 20 on the air squats. I did all 600 reps and they were very legit form. Last 1 mile or 8 laps around our building just started out steady and increased. Sue my friend joined me for a fast last 400 meters to finish. 50:18, not my best time at Murph but my best time doing it. That is more important.

Cleaning up the chalk on the floor then over to Kyle's garage gym for some more workout. Good to workout with him and Eric on a nice afternoon.

Collect 400 cal on the ski erg and 200 t2b.
Partner A- recovery row pace 200 meters
Partner B- go all out on the ski erg
Partner C- that time it takes for 200 meters on row do AMRAP t2b
Took just over 21 min
I was last on the ski erg and kept it above 1600 to close the show.

______________________________

Tuesday- I decided to take the day off from working out. I did shoulder rehab and some stretching. It was a good 4 days worth of working out.
__________________
Owner of Crossfitdarkside.com Fran: 2:36 Diane: 2:30 Jackie 5:43 Mary 15+ rounds Helen 6:58
  Reply With Quote
Old 05-30-2019, 09:38 AM   #2095
Vic McQuaide
Member Vic McQuaide is offline
 
Vic McQuaide's Avatar
 
Profile:
Join Date: Nov 2011
Location: Lakeside  CA
Posts: 1,123
Re: 2014 45-49 Fittest on the Planet goal

Wed- long warm up rowing 2k a recovery pace. Warm up hammies and shoulder rehab.

50 wall balls

Squat snatch with DB with 5 overhead squats- my left arm mobility is terrible. My right shoulder is mobile but jacked up. This is a good exercise for me to do. Hopefully I will be able to get some medium.
10-50#

Warm up the power clean- 45-235#

Warm up burpees over the bar. And re warm the clean.

Metcon-
20 min
100 bar facing burpees for time. Jump back and jump up-
Then rest of the 20 min to establish a two rep touch and go power clean.

I am a terrible counter and 100 is a big number to keep straight. I had a time of 7:15 but I wish to add some time for getting the mid 70's wrong. But happy to get a good time. Rested for about 2 min then started the 2 rep.
165,195,215, 227, 232F, 232 made. Was happy with that number.

Pick heavy things up and carry them is what my coach said to to. 130# sand bag 200 meters. I set it down about 4 times. Will get better at this.

Overall a good day. I would say not games type of workouts but some good foundation building.
__________________
Owner of Crossfitdarkside.com Fran: 2:36 Diane: 2:30 Jackie 5:43 Mary 15+ rounds Helen 6:58
  Reply With Quote
Old 05-31-2019, 07:53 AM   #2096
Vic McQuaide
Member Vic McQuaide is offline
 
Vic McQuaide's Avatar
 
Profile:
Join Date: Nov 2011
Location: Lakeside  CA
Posts: 1,123
Re: 2014 45-49 Fittest on the Planet goal

Thursday- good warm up.

Warm up the C&J- 45-185.

Back squat all 5 reps- 135,165,195,225,255,285

Re warm up the C&J and rope.

9-7-5
Clean and Jerk- 185#
3-2-1
Rope climbs

Felt good did it in 5:12ish. A little faster than I thought. My form want on the decline last 5 trying to go to fast. Just have to keep the good form the whole way thru. But go fast how you can!

Cool down, mop the place up and chill.
__________________
Owner of Crossfitdarkside.com Fran: 2:36 Diane: 2:30 Jackie 5:43 Mary 15+ rounds Helen 6:58
  Reply With Quote
Old 06-07-2019, 08:44 AM   #2097
Vic McQuaide
Member Vic McQuaide is offline
 
Vic McQuaide's Avatar
 
Profile:
Join Date: Nov 2011
Location: Lakeside  CA
Posts: 1,123
Re: 2014 45-49 Fittest on the Planet goal

Friday- I warmed up well. Hammies a little extra.
Dead lift- find a heavy single. Everything was a bit on the heavy side. 415# was very hard.

Moved on and did the start of a metcon
5 rounds for time
400 meter run (air runner for me)
20 wall balls 30#
10 dl 225#
I was looking to 4 min per round.

After 1 round I was in labor, 2nd round was hard, 3 round dropped the run to 300 meters and was still hard pressed to make 4 min. Called the workout after 3 rounds.
I figured that a long and hard work/workout week. Chalk it up to a bad day.

Friday night a tickle in my throat. Saturday full blown sickness. Reese and Gracen have been sick. Reese my GF usually doesn't get sick. So I was on a natural high working out and eating well. Bam down with the sickness. Rested and slept all day Sat and Sun at the work loft. Monday I slept all day at home. Monday night my ear started buzzing and lost hearing. Tuesday went to urgent care. Ear infection and blockage. Rested all day Tuesday and Wed.

Went to the gym to teach the rowing class, stretch and rehab.

Thursday in the antibiotics kicking in felt better. Wow this grandson has really been tough on my heath this year. I think I have been under the weather or symptoms of it more this year than ever.

____________________________

Thursday- I got a concept 2 bike erg. Played with it a bunch. Trying higher RPM's and lower settings. Its a legit piece of equipment!

Did plenty of glute ham raises.

Warm up the clean. BB cycling work light;
20 cal on the bike
7 un broken cleans - Not for time but approx 1 min bike and :30 rest then bbc.

Weights- 125/135/145/155/165 I decided that was enough.

Cool down.
__________________
Owner of Crossfitdarkside.com Fran: 2:36 Diane: 2:30 Jackie 5:43 Mary 15+ rounds Helen 6:58

Last edited by Vic McQuaide : 06-07-2019 at 09:00 AM.
  Reply With Quote
Old 06-11-2019, 08:10 AM   #2098
Vic McQuaide
Member Vic McQuaide is offline
 
Vic McQuaide's Avatar
 
Profile:
Join Date: Nov 2011
Location: Lakeside  CA
Posts: 1,123
Re: 2014 45-49 Fittest on the Planet goal

Friday long day at work-
Good warmup- some box jumps/ bike erg/ 50 wall balls.

Tried to go easy on a very hard workout-
21-15-9
40# db thrusters
Pull ups

right into
15-10-5
40# db thrusters
c2b

right into
9-7-5
40# db thrusters
bar mu-

Took 16:30 ish. Was feeling about 75%. 3 small red spots on the left hand. Maybe because I did not go for it I had more time under tension. Who knows.
Need to take better care of my hands.
90 reps of thruster with the 40# in each hand and 90 total pu/c2b/bar mu.

Glad to have the concept 2 bike erg. You can put it on the lowest setting and just spin to cool down.
Cool down and hydrate. Weight about 189 right now.

__________________________

Saturday with Alex partner workout. Had about 20 min warm up. Kinda rushed but the movements are basic just heavy.

20 min
200 meters with 100 d ball on shoulders
40 db over shoulder
30 db squats
15 burpees- partner a doing burpees and partner b holding the d ball.

Basically we broke up the workout. Ended up doing 3 rounds plus 1 run 50 reps. Got heavy for sure.

Yolk work- 80' out and back- About each 2 min but not on clock-
100/150/200/250/300/350/400# (yolk 100# plus 300#) that was heavy.

Farmer carry- 80' down and back-
80 (40 in each hand)- 180/240/280



_______________________________________

Sunday- good warm up hammies and shoulder rehab.
Dead lift- work up to a heavy- 415#, 425F

Back down to 365 for our 10 min amrap of:
1 dl
1 rope climb
10 rounds even. Great test of the posterior chain.

Modified cindy- 20 min amrap
5 strict dips
10 ghd
15 24" box jump overs
10 rounds even. Was good to remind myself of my friendship with Cindy.

Gauntlet - 20 cal each min for 5 min total to finish- 20 cal on the concept 2 bike erg- 20 cal row- 20 cal ski erg- 20 cal aa bike- finish on the 20 cal air runner. I did not get past the ski erg. Went too slow on the first two. Next time will do better. Alex go 14 cal on the runner-

bunch of stretching and chill afterwards.

_________________________________

Monday with Taylor and Corey- Taylor just missed being the Granite Games Master 35+ by 1 really bad call by the judge. She's a beast.

20 min of easy spin to warm up and some back and shoulder rehab-

3 rounds
15 cal aa bike
10 burpees
snatch complex

10 sets ever :90
1 squat snatch
1 hang snatch
Went up to 155 on the combo. The hang snatch was not feeling that good.
Worked up to 185# squat snatch.

3 sets of 4 reps- deficit snatch pull- 215#

2 sets of 10 reps back squat- 215#

Metcon-
40 cal row
40 strict hspu
40 cal row
160' of hsw
40 cal row
40 t2b
40 cal row
20 strict hspu
80' hsw
20 t2b
27:30 ish.

Long ice jacket and bike erg cool down.
Hair cut and some chill.
__________________
Owner of Crossfitdarkside.com Fran: 2:36 Diane: 2:30 Jackie 5:43 Mary 15+ rounds Helen 6:58
  Reply With Quote
Old 06-12-2019, 07:23 AM   #2099
Vic McQuaide
Member Vic McQuaide is offline
 
Vic McQuaide's Avatar
 
Profile:
Join Date: Nov 2011
Location: Lakeside  CA
Posts: 1,123
Re: 2014 45-49 Fittest on the Planet goal

Tuesday- more shoulder work hehe. Decent warm up with class and some bike about 10 min to warm up the body. Hammies and shoulder rehab. I did some early morning stretching and some at work prior to getting to the gym.

Metcon- 20 min amrap
60 dubs (mostly 31/29 with :50 to go I hit a fast 60 then 4 hspu)
20 strict hspu (first set 10/5/5 then 4 sets from that point 5/5/5/5, 7,5,4,4)
3 rope climbs- (just steady until the last set of 3. Fast and right back up)

5 rounds +64 reps. Good solid work here. 104 strict hspu in was good. On the dubs I rested for about 3 deep breaths, trying to calm down the breathing, felt good to focus on my recovery during the workout. Towards the last sets I would come off the dubs feeling good and hit a set of 7 hspu. Was happy to close the show with :90 seconds left doing 3 rope climbs, 60 dubs and 4 hspu.

Long cool down with ice vest and some concept 2 bike erg. I love that thing to warm up with and cool down. You can just spin and not have to work so hard like the others.

Tonight (Wed) will be some active recovery. Just rowing and bike. Shoulder rehab.

I am starting to get in shape. Going hard on the workouts, doing what I need to recover then ready to go again. Happy about this. My sickness is near left the building. My ear is still on the mend. I have about 5 more days of my meds. Hopefully it will heal and open so I can hear better out of it.
__________________
Owner of Crossfitdarkside.com Fran: 2:36 Diane: 2:30 Jackie 5:43 Mary 15+ rounds Helen 6:58
  Reply With Quote
Old 06-12-2019, 07:37 AM   #2100
Vic McQuaide
Member Vic McQuaide is offline
 
Vic McQuaide's Avatar
 
Profile:
Join Date: Nov 2011
Location: Lakeside  CA
Posts: 1,123
Re: 2014 45-49 Fittest on the Planet goal

Tuesday- more shoulder work hehe. Decent warm up with class and some bike about 10 min to warm up the body. Hammies and shoulder rehab. I did some early morning stretching and some at work prior to getting to the gym.

Metcon- 20 min amrap
60 dubs (mostly 31/29 with :50 to go I hit a fast 60 then 4 hspu)
20 strict hspu (first set 10/5/5 then 4 sets from that point 5/5/5/5, 7,5,4,4)
3 rope climbs- (just steady until the last set of 3. Fast and right back up)

5 rounds +64 reps. Good solid work here. 104 strict hspu in was good. On the dubs I rested for about 3 deep breaths, trying to calm down the breathing, felt good to focus on my recovery during the workout. Towards the last sets I would come off the dubs feeling good and hit a set of 7 hspu. Was happy to close the show with :90 seconds left doing 3 rope climbs, 60 dubs and 4 hspu.

Long cool down with ice vest and some concept 2 bike erg. I love that thing to warm up with and cool down. You can just spin and not have to work so hard like the others.

Tonight (Wed) will be some active recovery. Just rowing and bike. Shoulder rehab.

I am starting to get in shape. Going hard on the workouts, doing what I need to recover then ready to go again. Happy about this. My sickness is near left the building. My ear is still on the mend. I have about 5 more days of my meds. Hopefully it will heal and open so I can hear better out of it.
__________________
Owner of Crossfitdarkside.com Fran: 2:36 Diane: 2:30 Jackie 5:43 Mary 15+ rounds Helen 6:58
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Another Planet fitness thread. Mike Watson Stuff and Nonsense 54 10-11-2011 01:37 AM
Response to Planet Fitness... Bill Shiffler Community 1 01-23-2011 05:42 PM
Did a no-no at Planet Fitness Wayne Riddle Stuff and Nonsense 80 12-21-2009 07:15 PM
CF Trainers at Planet Fitness in CT? Lisbeth Darsh Community 3 11-15-2007 02:05 PM


All times are GMT -7. The time now is 12:04 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.