2014 45-49 Fittest on the Planet goal

[Victor J McQuaide]

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]

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]

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]

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]

Easy AM row 5k.. 22:30.. goal is to go sub 20. Today went 75%. PM workout to come.

[Victor J McQuaide]

"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]

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]

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]

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]

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.