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Old 04-10-2017, 02:02 PM   #1371
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Took Sunday off to work on the gym and the house.
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Old 04-11-2017, 12:38 AM   #1372
Alex Burden
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Re: 2014 45-49 Fittest on the Planet goal

Hi Vic....

So whats your plan now for the rest of the year??? as i can read that your focus has changed a little and you have focused on your other half and kids... some real quality time.

Do you think that you quantity/load of workouts over such a long period actually contributed to your niggles and injuries?

Now that you have a year to the next open/regional and your next games will your strategy change for how much and how you work out?

cheers Alex
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Old 04-11-2017, 09:47 AM   #1373
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Alex,
Thank you for the post. I believe that part of the injuries have been bad form or some serious weakness in the areas. Plus not warming up enough and jumping into workouts with the young beasts.

Moving forward. I am doing the Velodrome Master Cycling Championships world championships in October in Carson with a friend of mine.

I have continued to work on my weaknesses and will do that.

I have only worked out while enjoying it. Well for the most part.

Yard work, kids and attempting to have fun with the other half has been rewarding. Even pulling weeds have been a good source of enjoyment even if I wine about it.

My two businesses have been growing and getting more efficient.

Going on a trip to Bora Bora in 1 month.

Crossfit and where it stands in my life. I have so many friends in this sport. I will always be a part of it. I enjoy coaching one on one with peeps in the gym. Working with the slowest person or the newest person.

I can remember enjoying crossfit the most when I am in the best shape and the strongest. I used to go around from one gym to the other having workout peeps and enjoying the wod or the strength. I am a loner and tend to not enjoy the workouts when I do them myself.

Leading to the open I had not done enough training and was not ready to compete on a high level. My training did not include enough variety. I tend to work on something then when I get to that level somehow quit it thinking cross that one off my list. Sure the foot and shoulder were jacked but the mind also shut off during 17.1. Funny if I just would have continued I might have had a 15 min time which would have been fine. But I was shooting for a 13 min time so that was not good enough. I was not ready to do anything but post a near top time.

So with that being said I need to enjoy this sport, have fun, talk a little trash to get motivated, workout with new peeps all of the time. The rest will take care of itself.

Cheers
Vic
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Old 04-11-2017, 09:53 AM   #1374
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday-
Group warm up-
Front squat 12 reps-
45,135,185,205,227 happy about that. Had another 5-7 lbs life.

30 wall balls 20#
20 deadlifts 225
10 hspu-
9:55 RX no rx plus this time.

Just tried to enjoy this workout.

ghd lat pulls - 45,75,105

Did some details at the gym then headed home to eat.

Was tired from doing my taxes yesterday morning.
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Old 04-12-2017, 04:00 AM   #1375
Alex Burden
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Re: 2014 45-49 Fittest on the Planet goal

Quote:
Originally Posted by Victor J McQuaide View Post
Alex,
Thank you for the post. ..............................
Cheers
Vic
You know what Vic? you will get that fire going again, that glow you have hidden in the back of your head and you will return with that fire blazing

I think it is important to look back and learn... it seems you have had allot of time to think, learn from it, move on and now its to motivate.

I think it is so important as you mentioned.. fun, the people around you, trash talking.... this is what brings us back day after day, week after week. We need to be around people that are positive and not waste time on those that suck the life out of us and give nothing back...

I have a few things to work on for next year just like yourself... without having anything to work on makes it quite boring.... so i will defeat the HSPU as i did the BMU's and MU's.

So Vic's.... we all keep our heads up and look forward to tomorrow

........................Alex
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Old 04-13-2017, 04:55 PM   #1376
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

so i will defeat the HSPU as i did the BMU's and MU's.
Alex yes you will !!!!!
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Old 04-13-2017, 05:18 PM   #1377
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday was 10 miles on the trainer.

Wed bird feeders all 5 on each leg- 45,75,135,165.. then 175 wow that seemed very heavy.

Did some clean forms. Glute ham raises, some pull downs with bands and pvc focus was on the last 2" and trying to hold the bands down

EMOM 15 Clean and Jerk.. have not gone heavy on the c and j in so long.. maybe 8 months.. attention we have a hole in ones personal programming sessions. Was good to do it. Did squat cleans- 135- 235 pretty easy.. 245 got the clean but the collars were off and the weights slid to the right enough to think well thats a sign.. I know I could do it. 255# is my max but that was a hang clean to jerk. Looking forward to getting that 275 this year!!

Some shoulder stretching and more band pulls.

Overall good day of fun training with the folks. Plenty of yea buddies and noises. Quiet lifters are boring lifters..
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Old 04-14-2017, 04:29 PM   #1378
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Thursday- worked a bit late. 25 min on the bike- 2 :30 efforts and one all out watt effort- 1400 or so on that machine.

Taking a nap after work and going to the 7PM class.
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Old 04-17-2017, 09:09 AM   #1379
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Friday- group warm up-
Row 1600 meters
rest 2 min
50 thrusters 95# if you set bar down you do 10 bar facing burpees (set bar down 2x's)
rest 2 min
15 ring mu- 5,4,3,2,1
20 min or so.

Saturday-
10 min of
15 wall balls- 20#
10 snatches db 70# alternating
5 burpee broad jumps
Hold plank as long as the above took- did 3 rounds total.

Saturday 2nd session- worked on shoulder stretching- Db one arm presses, ghd, reverse ghd, glute ham raises, strict t2b.
Trained my daughter while doing this.

Sunday was Easter day.. ate way too much scaled showed this.
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Old 04-18-2017, 10:07 AM   #1380
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday watched my daughters baby she is so cute while she worked out doing the class. Was able to do some ghd, glute ham raises, strict pull ups… in the AM.

PM rode the bike and did the :30 efforts. 400 watts, then 450, 500 and 600 to finish. Took about 30 min.

Off to the gym for a class warm up, then some strict pull ups, dips and hspu.

Workout was-
Row 2000 meters- 7:50 ish. Then turned it into an emom- 11 rounds of
Unbroken touch and go complex-
1 dead lift
1 squat clean
1 front squat
1 s2o
185 started out then moved up 5 lbs each min up to 220# focus on good form for the clean. Felt good to move a little iron.. well rubber in fact.

Cool down, laundry and trash.
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