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 02-08-2017, 10:44 AM   #1321
Victor J McQuaide
Member Victor J McQuaide is offline
 
Profile:
Join Date: Apr 2012
Location: Lakeside  CA
Posts: 1,543
Re: 2014 45-49 Fittest on the Planet goal

Tuesday-
Warm up hip circle, bird feeders 26-70#, bands for shoulders, ghr's, rowing, shoulder stretch on bench starting out with 15# bar.

Warm up clean accepting only quality reps- actually had some sound coming from the bar. 45,75,95,135,165,185,205,215, 225.. this is where I had problems.. so 215 I am ok. Back down to 165 and back up..

10 rounds of-
5 wall balls
3 hspu
1 power clean 185-225.. my shoulders and arms were super sore.

Then worked on more quality reps. Still need work on the pc scooping.

Dead lift- conventional. All 3 reps- 185,225,275,335,365,395,410x3 good solid reps.

5 sets of 10 reps- L sit on the parallette bars with toes going over the kb. Started with the 16# working up to the 53# height. Did oh walking lunges 45' each way with the kb.

Did some gym weight storage installation last night. The body was sore.

Laundry and trash out.
  Reply With Quote
Old 02-08-2017, 11:47 AM   #1322
Alex Burden
Member Alex Burden is offline
 
Profile:
Join Date: Jan 2014
Location: Stockholm  Sweden
Posts: 1,556
Re: 2014 45-49 Fittest on the Planet goal

Quote:
Originally Posted by Victor J McQuaide View Post
Alex yes we love John G. Great pod cast for anyone to watch. So many people struggle with weight or fitting in. What a transformation. Watched it this morning. Proud of him. Glad that they liked the gym. When you cross the pond Alex join us anytime.
Vic, funny you should say that, the wife and I have booked 10 days in San Francisco in October. The only trouble is that it is 8hrs in the car to your box, or an hour flight. I am going to have to talk the wife into it
__________________
Better than today, stronger than tomorrow.
  Reply With Quote
Old 02-08-2017, 12:20 PM   #1323
Victor J McQuaide
Member Victor J McQuaide is offline
 
Profile:
Join Date: Apr 2012
Location: Lakeside  CA
Posts: 1,543
Re: 2014 45-49 Fittest on the Planet goal

More like 10 hours.. one of the most beautiful rides down the coast ever if you take the coastal route. But that would be a long trip. San Francisco is a wonderful place to visit. October is a good month.. very cold but nice. Mark Twain said the coldest winter I ever spent was a summer in San Francisco.. but you guys are used to the cold. Take care Alex.. good luck in the open.
  Reply With Quote
Old 02-09-2017, 12:56 AM   #1324
Alex Burden
Member Alex Burden is offline
 
Profile:
Join Date: Jan 2014
Location: Stockholm  Sweden
Posts: 1,556
Re: 2014 45-49 Fittest on the Planet goal

Or an hour flight .... plus we have not made exact plans yet apart from the fact we are going to visit Napa Vally, the wife likes wine (i hate the stuff). Cold Vic...... that's warm for us....
__________________
Better than today, stronger than tomorrow.
  Reply With Quote
Old 02-09-2017, 10:55 AM   #1325
Victor J McQuaide
Member Victor J McQuaide is offline
 
Profile:
Join Date: Apr 2012
Location: Lakeside  CA
Posts: 1,543
Re: 2014 45-49 Fittest on the Planet goal

Alex, offer stands anytime you wish to workout at the Dark Side you will receive the red carpet
  Reply With Quote
Old 02-09-2017, 11:00 AM   #1326
Victor J McQuaide
Member Victor J McQuaide is offline
 
Profile:
Join Date: Apr 2012
Location: Lakeside  CA
Posts: 1,543
Re: 2014 45-49 Fittest on the Planet goal

Wed- warm up with hip circle, 2 of the B's for stretching shoulder, warm up the hamstrings with some bird feeders and dumbbell ohs.

EMOM :90 for 5 sets
10 un broken power snatches 115#

Front squat- 115x165,185x10.

Just was not feeling the working out this week so far.

Stretched and spend time teaching my Club 777 and then cleaned up the gym.

I need a day off today for a re boot.

Get back into it on Friday.
  Reply With Quote
Old 02-13-2017, 09:59 AM   #1327
Victor J McQuaide
Member Victor J McQuaide is offline
 
Profile:
Join Date: Apr 2012
Location: Lakeside  CA
Posts: 1,543
Re: 2014 45-49 Fittest on the Planet goal

Friday- feeling good just wanted to have fun in the gym.

Warm up- hip circle, bands, shoulder stretching, class with burpees, hollow rocks stretches. Walking overhead lunges and bird feeders.

10 min EMOM
Odd- 18 kb swings 70# 11/7 each time.
Even- 12 t2b- 7/5
Rest 2 min.
4 rounds of:
25 sit ups
25 push ups- 6:45
Rest 2 min-
100 oh alternating lunges 45# plate. If you set it down you do 10 burpees.
26:?? RX.

Memory going bad.. did some other stuff then did another EMOM with the next class.

10 min EMOM
odd 10 db thrusters 50#
even- 5 strict c2b

Stretch and just smile while doing my trash and laundry details at the gym.

Overall fun day.

Saturday- Did the class workout with Adrian from the UK.

Warm up, class stretching and burpees, hollow rocks and other stuff.

20 min amrap-
400 meters run with 20# wall ball
50 dubs
30 wall balls-
Split work between you.

First time running since the PF (foot injury) was feeling ok.. just taking it easy.

On the last set the youngsters were ahead of us old guys so picked up the pace on the run. Then I decided to do the 50 dubs.. on the last one.. felt a tear on my foot.. piper down.. did the last set of wall balls as time ran out.

Wow thinking back on it should have kept it super slow.. and easy.

Was getting the swagger back in the gym.

Iced it down, rested it. Had to go to a birthday party foot was killing me. Put me into a bit of depression.

Next day woke up and decided I am a healing machine.. felt ok. Day 3 feels a little bit better. Still jacked up but will be ok by go time next week.

Not exactly how one wishes to start the open. But I am so much better in so many other ways this is just a minor adjustment. Who needs two feet right?
  Reply With Quote
Old 02-14-2017, 10:58 AM   #1328
Victor J McQuaide
Member Victor J McQuaide is offline
 
Profile:
Join Date: Apr 2012
Location: Lakeside  CA
Posts: 1,543
Re: 2014 45-49 Fittest on the Planet goal

Monday- Hip circle, bird feeders, 4 b's stretching the shoulders, bands.

Superset
Bird feeders 5/5 26-70kb#
L sit toe taps feet over the kb 10 reps each-

Wall balls not for time just getting the feeling. Alternating between 20# wall ball and the 20# d ball.
5,10,15,20,25,30,35,40 all un brokenů total of 180 wall balls

C2B- EMOM- 2,4,6,8,10,12, 14 (7/5), 16 7/5/3 felt really good. The last 2" pull is getting better. Total reps 72 reps that 12,14,16 gets spicy.

Rowing- 20 cal per min pace- Calories- 10/20/30/40/50/40/30/20/10 total of
250 calories

Stretch and chill, laundry and trash.

Foot was ok, shoulder woke me up a few times in the night, wrist is ok.

Was good to check into the exercises just to feel them with no stress going on.
  Reply With Quote
Old 02-14-2017, 04:50 PM   #1329
Victor J McQuaide
Member Victor J McQuaide is offline
 
Profile:
Join Date: Apr 2012
Location: Lakeside  CA
Posts: 1,543
Re: 2014 45-49 Fittest on the Planet goal

Tuesday AM- shoulder rehab and cupping.. pain to say the least.

Rowing 10 sets x300 meters
dampener set on 1- 2:20 pace
D2- 2:15.. and so on..
Dampener set on 10- 1:35 pace

Stretch and drink water. Happy V day peeps.

Got my sugar high for sure. Baby dropped off cookies, cup cakes and a cake shaped like a heart.. what a sweetie.
  Reply With Quote
Old 02-15-2017, 11:19 AM   #1330
Victor J McQuaide
Member Victor J McQuaide is offline
 
Profile:
Join Date: Apr 2012
Location: Lakeside  CA
Posts: 1,543
Re: 2014 45-49 Fittest on the Planet goal

Wed- hip circle, bird feeders, 3 of the B's shoulder stretching, push and pull mu drill to get ready for "Nate". Burpees, scorpions, some 5# plate Y's, W's..

2 sets of 2 mu..

This hero workout I have not done the full 20 min prior.. maybe last time 11 or 12 rounds in 15 min..

Did it like an EMOM for first 7 min then adjusted the pace.. 1/2 way had 9 rounds. Then at the end I did 16 rounds plus 2. In the middle of the workout I got a little sloppy in the MU. No fails but a few were ugly. Then got focused on push rings forward, stay tight then wait and snap.

Tabata of hollow rocks and super man holds.. completed it.

Stretch and cool down.. went home got ready for my date.
  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 12:16 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2018, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.