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Matt Cricchio
07-11-2007, 12:30 PM
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Matt Cricchio
07-11-2007, 12:34 PM
Though I am about two weeks into a 7 week plan I won’t go back and post everything. I will start with the last three days:

7/7/07

Fasted: 9:30pm-3:30 pm. 18 hours

5X5 ME UB Lift SP:

75-95-125-145 (failed on 3rd rep)-140

Took 17:47 to complete. I think I could have done 145 if I pushed, but not anymore than that. I am positive I could press my bodyweight at least once. I hope to press it at least 5 times. First time ever working on this lift in a non WOD setting.

10X100m sprints:
1. :15:94 6. :14:78
2. :14:34 7. :14:91
3. :14:94 8. :14:34
4. :14:88 9. :14.91
5. :15:06 10. :15:00


07/08/07

Fasted: 8:30 pm-11:30am. 15 hours

5X3 ME TB Lift HPC:

95-120-130-135 (failed at 2nd rep) - 130

Took 19:38 to complete

My form is poor. I think on some of the lifts I was opening my hips before I pulled with stopped any acceleration on the bar. Other lifts I power curled the bar. I must work on mechanics. Cleans are the building blocks of true strength. If I do not improve these numbers I am obviously not very strong.

“Power Michael”

Run 400m in 20lb weight vest. Rest 2:00. 25 GHD Med ball sit-ups, with 8lb ball. Rest 2:00. 25 Back extensions with 20lb plate. Rest 2:00. 3 rounds.
Round 1 Round 2 Round 3
Run 1:30 1:35 1:35
Sit-up 1:24 :59 1:03
B. Ext. :32 :30 :28

This was intense. We will see if segmented work really delivers segmented capacity. My suspicion is it does not. I am enjoying “Power CrossFit,” but I will move on if it does not deliver.

07/09/07

Fasted: 9:30pm-11:30pm. 14 hours

500m swim Combat Side Stroke with dominant side- 12:14
500m swim Combat Side Stroke with non-dominant side- 15:31

I have already shaved 1 minute off of my swim time with no speed work. This is only my 4th swim session. It’s all technique. I KNOW I can get into the 9:30’s at some point.

Run 20 minutes straight. Then go home. It was too damn hot outside but I did it.

Ladder 1-14, pull-upX1, push-upX2, sit-upX3.

I view this training plan and all training plans as a map. They guide us. I still
have to apply every fiber and every turn of will to it but I can modify based on how I am feeling. Changing a session or not completing a workout is not failure. I need to remember that.

Rick Deckart
07-11-2007, 12:47 PM
Welcome Matt, you will find that keeping an online log helps a lot. With respect to swimmig have a look into Total immersion form Terry Laughlin, helped me a ton; mostly drills but betters the technique far better than working out in the pool. And in no other area better technique leads to faster and more effortless performance so easily.

Matt Cricchio
07-11-2007, 07:14 PM
Peter, thanks. I will look into Total Immersion.

Today-

Fasting period: 12am to 430pm, 16.5 hours

Ran Benchmark A: (2.28 miles of flat) 17:04

It was hot but I really need to push myself on running. I'm past the stage of just making it through. I need to move on to pushing it and making the runs feel difficult.

Swam 500m Combat Side Stroke alternating dominant and non-dominant sides: untimed. Rested 3 minutes and swam 500m CSS with dominant side: 13:35

Technique, Technique Tecnique!

Tabata, 8 intervals of
Rope Pull-ups: 6,6,6,6,5,5,4,5
GHD Sit-ups: 10,8,8,6,7,5,5,8
Ring Push-ups: 19,13,10,9,9,9,9,10

Max effort is always hard.

Matt Cricchio
07-12-2007, 08:30 PM
Fasting period: 830pm-230pm, 18 hours

I think I have been losing fat but not weight, which is just fine with me. Also, I was feeling run down and plain terrible about a week ago. I added a lot of fruit and more fat on a rest day and I didn't feel any better. I had half a large pizza and some coke the two nights ago. I've felt fantastic training yesterday and today. Why? I usually feel terrible after eating non-paleo foods, so bad that I wasn't even using a cheat day for awhile.

Black Box Lower body lift, 5X3 back squat
145-165-185-205-225

Lifting feels good. I have to continue to work on form. I am wondering how these numbers shape up for someone who only trained the back squat in a WOD setting.

"Filthy Fifty"
50 box jumps
50 jumping pull-ups
50 1.5 pood KB swings
50 walking lunges
50 knees to elbows
50 back extensions
50 burpees
50 wall balls
50 tuck jumps

25:18

I am not disappointed with the fifty but I think it proves my point regarding tracking progress with CrossFit. My BEST time on this is 22:20. It wasn't even that long ago. CrossFit made me extremely anti any sort of linear progression or periodization scheme for tracking progress. I was only using randomness and "how I feel." I felt stronger during this fifty than the last one but I moved slower. I think linear progression in weight, reps, or difficulty clearly demonstrates progress or regression.

Matt Cricchio
07-15-2007, 08:35 PM
I took Friday off because my knee hurt bad after squatting. I knew I wasn't going low enough. Normally, I wouldn't be a pussy but I really can't afford to get hurt at this point. Saturday was a rest day anyway so I took it too. I think it paid off. I was faster today than I have ever been. I am wondering if the results of eating at random/intermittent times and using mixed/random modal met-con sessions would be amplified if we paired them with random training and rest days. What would the results be?

Fasting period: 10pm-5pm, 19 hours.

400mX6 sprints. Rest was 1:1
1. 1:25 4. 1:24
2. 1:24 5. 1:29
3. 1:24 6. 1:28


Not fast, but the fastest I've ran. I'm getting there!

Matt Cricchio
07-16-2007, 09:20 PM
Fasting: 10pm-5pm, 19 hours

BB ME UP Lift, 5X3
95-115-135-145 (f. 2)-145 (f. again at 2)

I don't know why I can't lift more, but I think these numbers are good for someone who is relatively untrained.

"Angie"
100 pull-ups
100 push-ups
100 sit-ups
100 squats

19:43

It's very hot down here in Ole' Virgina and I felt like throwing up when I was done. But, like I said: good day.

Matt Cricchio
07-17-2007, 06:31 PM
I liked today.

Fasting period: 1030pm-530pm, 19 hours. I've lost about 2lbs in the past three days from longer fasting periods. I'm pretty sure it was fat too. 19 hours works well for me.

1 miles CSS swim in fins- 35:19

5 minutes onX1 minute recovery. 5 intervals, 25 minutes of work 5 minutes recovery. I got about 3 miles, maybe a little more. James wasn't lying. Intervals 3, and 4 did hurt.

Max reps in 2 minutes-

10 ft rope climbs: 6 trips no feet, 2 trips with feet. 8 trips total.
Flutter kicks: 62
Divebomber push-ups: 45.

Matt Cricchio
07-19-2007, 07:37 PM
Fasting Period: 930pm-5pm, 19.5 hours. I've lost 3 pounds this week doing 19 hour fasts. I am hoping to be at 155 pretty soon.

1000m Hypoxic Pyramid. 100mX2-4-6-8-10-8-6-4-2 strokes per breath. 30:21.

I've cut 3 minutes off of this since the last time and over 10 since the end of June. I need to ensure technique and as much pool work as possible before I go to bootcamp.

James' Benchmark C. Mine is 3.06 miles of mixed terrain (hills, drops, etc.). 22:31.

I had to stop 5 times for traffic. I'm sure I could have gotten 21 or sub 21 if it wasn't for that.

Max in 2 minutes
Push-ups:89
Rest 2 minutes
Sit-ups: 91
Rest 2 minutes
Max in 1 minute
Push-ups:64
Sit-ups:35
Rest 2 minutes
Max in :30
Push-ups:30
Sit-ups: 18

Very strict form. Sit-ups used to be a weakness. Not anymore. Need to get back on the push-ups.

Matt Cricchio
07-20-2007, 01:04 PM
Fasting Period: 10pm-still going. Probably 19 hours.

BB TB Lift, HPC 5X1

130-135-missed 140-missed 140- you get the point.

I'm not sure if it is training in a fasted state, my technique, or the fact that I've never lifted consistently to gain a base of strength but I could not pull 140 if you had a gun to my head. I could have muscled cleaned it but I was avoiding that. I need to be more ballistic, more explosive.

I'm starting to rethink if I will get results doing these lifts over again in the Black Box format. I know strength takes time but I am not so sure how beneficial max effort is to someone who has not trained for strength in any other way other than CrossFit. I will either 1) use the starting strength program or 2) continue to Black Box doing HPC's for my total body lift, Front Squats for my lower body lift, and Weighted Pull-ups for my upper body lift. The advantage, for me, to using BB and not SS is I do long runs, swims, and metcon sessions. I do a little of everything. The strength component of my work is to improve running, swimming, jumping, and climbing. It is the means to an end. But! In the end I can only keep it if it make me stronger.

If anyone would like to offer any suggestions, I'd appreciate it.


I was pissed when I finished so I went right into Power Fran to redeem myself:

21 reps, 95# Thrusters: 1:57
Rest 2:00
21 reps, Pull-ups: 1:10
Rest 2:00
15 reps, 95# Thrusters: :41
Rest 2:00
15 reps, Pull-ups: :47
Rest 2:00
9 reps, 95# Thrusters: :27
Rest 2:00
9 reps, Pull-ups, :19

My thrusters, initially, we front squats to shoulder presses, rather than push presses. This killed me after the cleans. When I got my rhythm, it obviously got much better. This is 5:16 Fran if you add it all up. Hmmm, I've done it faster than this straight through.

Matt Cricchio
07-23-2007, 08:20 PM
Fasting period: 6pm-6pm, 24 hours. My first 24. It wasn't so bad.

20 minute run. Ran faster than run 6. I got about 3 miles in. I was feeling strong on this one.


500m CSS: 11:56
3 minute rest
500 m CSS with fins: 10:58
3X100m Breast Stroke sprints, rest :30 seconds between each sprint
4X50m Breast Stroke sprints, rest :15 seconds between each sprint.

I did my first 500m 22 hours into a fast, as well as alternating my strong side with my weak side. I know I can do 500m faster. I'm satisfied with my progress thus far. Kicking with the fins on the second 500m made my more hypoxic than without.

1-14 ladder, pull-upsX1, push-upsX2, sit-upsX3. 39:35

High volume ladders like this have made my max sit-ups in 2 minutes go up by over 30. I got 91 in two minutes the other day. Max effort (in the sense I do as many as I can to failure) have increased my pull-up numbers. Big sets of push-ups, like 6X35, improve push-ups. I'm not sure why. I am going to try to figure out some sort of plan for my next cycle to incorporate all of these elements.

Matt Cricchio
07-24-2007, 06:32 PM
Feast Day. First one. Ate three squares and then called it quits at 6pm. I felt bloated.


BB ME LB Lift, Back Squats 5X1
185-205-225-235-240

I'm feeling strong and I am very pleased. I'll get hard at it when I cycle through these lifts again.

"Power Jackie."
200m row, 10 95# Thrusters, 6 pull-ups with 20# weight vest. 5 rounds, rest 2 minutes between each round.
1. 2:52
2. 2:38
3. 3:08
4. 3:25
5. 3:19

Power CF is hard. A lot of time was wasted on strapping into the vest. I need to dig down deeper when it gets tough. I need to be more explosive with my thrusters.

Matt Cricchio
07-28-2007, 04:00 PM
I've decided to give fasting a break to see what happens to my energy levels. I think I am over training a tad and I want to tweak some things.


7/27/07

500m CSS all on my strong side- 12:44. Obviously I need to alternate sides. I was fighting the water too.
rest 2 minutes
3X100m Breast stroke sprints, rest :30 between sprints
rest 1:30
4X50m Breast stroke sprints, rest :15 between sprints
rest 2:00.
200m CSS, alternating sides and concentrating on stroke length- 5:48

7/28/07
Shoulder Press, ME BB 5X1
115-135-145 (f)-140 (f)-X

My right shoulder is feeling weird. I am going to drop black boxing. My goals don't require it, it hasn't helped me become better at climbing, pushing, or pulling, and I haven't gotten much stronger since I began. I might just be frustrated. You might see a come back.

15 135# Deadlifts
400m run
15 GHD sit-ups
19:37.

I really liked this WOD. Good stress reliever.

Elliot Royce
07-28-2007, 07:04 PM
I just checked in on your log. I'm no expert and about 20 years older than you but it seems to me that you're trying to do too much too soon. You must be exhausted. An O lifting training session is 1.5-2 hrs with plenty of rest between lifts and even then it's exhausting. These are very technical lifts which require a lot of coordination, etc.

You're mixing it all up with a lot of intense other work and fasting. If I read your log correctly, you're getting misc pains which may be a warning sign.

I would post to the broader forum in the fitness section and get either Greg or Rob to comment (among others). You won't achieve your objectives if you injure yourself or wear yourself out.

Matt Cricchio
07-29-2007, 06:46 AM
Elliot,

I think you are exactly right. That's why I've decided to drop the black box lifting and not fast for awhile. I'd been attempting to do this much for two reasons: I do not want to gain weight again. Being as fat as I was has made me petrified of being that fat again. It would be impossible to get fat doing as much as I am doing, but I still am concerned with any fat gain. I also figured that volume this high would mimic closely what I would be doing later. But I realize that there is a difference between a gut check and training. I need to train, not destroy myself.

Anyway in the future my training week will look something like this:

MON- long run, swim, high volume body weight work (pyramids, ladders, X sets of X reps)

TUES- Low volume CF work out, 4 tabata rounds of two body weight movements

WED- swim, sprints (100mX10, 200mX8, 400mX6, 800mX4...) Weighted Pull-ups, 5X5, 45#

THURS- REST

FRI- long run, swim, Weighted Dips, 5X5, 45#

SAT- CF, max effort of a couple of bodyweight movements (number of reps in two minutes, 3 sets of max reps, burnouts)

SUN- long run, swim, high volume body weight work (pyramids, ladders, X sets of X reps)

I am going to "deload" every fourth week with something like:

MON: LSD Swim, 1000m
TUES: 10 minute Cindy, 3 pull-ups, 6 push-ups, 9 squats
WED: 50mX5 sprints
THURS: Rest
FRI: Swim 500m
SAT: 100mX10 sprints
SUN: Rest

Matt Cricchio
08-20-2007, 04:36 PM
Well, I've been gone for awhile.

Fasting on top of up to three workouts a day really did a number on me. I backed off for about a week and a half, did a week of soley CrossFit, really tried to figure out how to eat enough and now I am back.


Now I am going to do a 5 on 2 off schedule. I did this about 6 months ago and I found that the extra day off really did help me recover.

I am doing long runs and swim on mondays and fridays, swim/run sprints on weds, and CF tuesday and thursday. Monday and Friday I do high volume work of movements (ladders, pyramids, sets of X), tuesdays and thursday I do max reps or tabatas of different movements, and weighted dips and pull-ups on weds. The weighted dips and pull-ups at 2 sets of 10, I am starting at a light weight and moving up 10 pounds every two weeks.

This seems like a lot. It is. I think the main difference and deal maker will be not fasting, increased dense carb intake (fruit, sweet potato), and the extra rest day. I hope it works. Any comments will be welcome.

Today:

Benchmark C. 3.06 miles. 3-4 hills. 21:35.

I did this a whole minute faster than last time. I felt good.

500m CSS swim w/fins- 12:40. 200m swim with just hands.

I was supposed to do much more swimming in the fins but I wanted to get used to them (hips flexors and feet were burning hard) and finish "Total Immersion" before I did much more.

6X30 push-ups
6X35 sit-ups
3X10 pull-ups
3X20 dips

This was easy.

Allen Yeh
08-21-2007, 03:09 AM
During that time I passed my PST. I am going to BUD/s after bootcamp. Pretty happy about that.


Congrats.

Matt Cricchio
08-21-2007, 09:04 AM
Thanks Allen!

Sam Cannons
08-21-2007, 01:29 PM
Congrats Matt looks like the hard work paid off.

Matt Cricchio
08-21-2007, 05:22 PM
Thanks Sam!

I planned poorly and had to do this one in the rain:

10-9-8-7-6-5-4-3-2-1

20# Renegade Man-Makers
Knees to Elbows

9:56

Tabatas of rope pull-ups, GHD sit-ups, and ring push-ups had to be skipped. I didn't want mess the rope or the GHD up in the deluge.

Ah, backyard gyms...

Matt Cricchio
08-22-2007, 05:58 PM
Today I did:

Total Immersion Drills for 20-30 minutes. Worked on pressing my buoy, balance, pointing my belly button at the wall. The drills seemed fruitful. It all fell to shit when I started swimming:

3X100m sprints, 60 second rest between sprints. 4X50m sprints, 30 second rest between sprints.

1) 2:30
2)2:33
3)2:36

1) 1:11
2) 1:13
3) 1:15
4) 1:12

I'm SUPPOSED to drill and not swim until the total immersion method becomes second nature. Whatever. At this point in the game for me I'd rather do too much than too little.

Following everyones suggestions:

2X10 weighted dips, pull-ups, #45

These were relatively easy, especially dips.

100mX10 sprints, 100m walk recovery

1) 14.50 6) 13.72
2) 14.12 7) 14.14
3) 14.44 8) 14.47
4) 14.03 9) 13.87
5) 14.48 10) 14.38

Matt Cricchio
08-23-2007, 06:36 PM
I took Karen and made her into Power Karen:

3 rounds, 30 wall ball shots to a 15 foot target. 12# ball. Rest 2:00 between every round.

Round 1: 1:50
Round 2: 2:02
Round 3: 1:56

I used a low box to make sure my depth was good. This was pretty demanding.

I foam rolled a little bit too.

Matt Cricchio
08-24-2007, 05:13 PM
I went to the pool to swim with fins and a mask.

CSS w/fins, 500m hypoxic pyramid, 2-4-6-8-10-8-6-4-2 breaths per stroke

Swimming with a mask and fins makes me more hypoxic than without. It messed up my stroke. I need to focus hard on TI drills. I'm sure all this "fitness" I'm trying to build with endless laps and pyramid would be augmented beautifully by proper stroke and balance.


I'm on run 22 of James' running schedule. It was 20 minutes on mixed ground increasing the pace as you see fit.

I took on one of the bigger hills in Richmond. It was a bitch.

Ladder, 1-10. Chin-upsX1, Divebomber Push-upsX2, 4 count flutter kicksX3

this was broken up with a vertical jump contest. Jake got 50 3/4 inches. Stopped to watch. This was not challenging.

Matt Cricchio
08-27-2007, 06:15 PM
Did a 1600m swim with fins. 35 minutes. I enjoyed it.

I was wearing my mask and when I got too hypoxic I would switch to my back and work on some TI balance drills while doing the lap.

Then I did:

1 minute on, 30 seconds off, 30 minutes. Go hard but the 30 second walk recoveries will go in a flash.This is 20 intervals/minutes of work.

Pretty easy. Tried to push it hard on the minutes. I got in about 3 miles.

Finally:

6X30 push-ups
6X35 sit-ups
3X10 pull-ups
3X20 dips

It took 32:30. I was talking the whole time to the guys while they were lifting. I could have gone faster.

I'm considering adding another CrossFit day in. I feel like my GPP is suffering.

Matt Cricchio
08-28-2007, 06:29 PM
21-15-9

15# sledge hammer strikes
95# push-presses
Knees to elbows

4:43



8 rounds of tabata:

Rope pull-ups (8,8,6,5,5,4,5,5)
GHD sit-ups (9,8,7,6,6,7,6,7)
Ring push-ups (18,15,10,11,10,10,10,10)

2 minutes rest between each movement.

Matt Cricchio
08-29-2007, 05:54 PM
Around 3:30 I went to the pool:

Worked on Total Immersion drills 1-4 for 30 minutes. They felt fruitful. We shall see if there is carry over. I was supposed to do this next:

Sprint 4X100, rest 50 sec between sprints. Sprint 6X50, rest 25 seconds between sprints.

And I did. But rather than work on speed (read: thrashing wildly through the water) I tried to use TI principles and mind my stroke. I got my kicks better. My balance better.

Instead of using one of James' templates to run home with, I ran the night sessions at CrossFit RVA and then I did:

Benchmark C, 3.96 miles. 35:04. I am not happy with this time at all but I am not mad. There are some huge hills on the route and this is the first time I've really run it. Obviously, if I am still this slow later or on flat ground at the same distance it will be bad. We shall see.

Then:
2X10 pull-ups
2X10 dips
#45

I used the, shall I say, "Yeh" method and did a set of pull-ups then a set of dips. Rested 2 minutes. Repeated till done. Thanks, Allen. Much better than spending an hour at it.

Till tomorrow

Allen Yeh
08-30-2007, 06:34 AM
Then:
2X10 pull-ups
2X10 dips
#45

I used the, shall I say, "Yeh" method and did a set of pull-ups then a set of dips. Rested 2 minutes. Repeated till done. Thanks, Allen. Much better than spending an hour at it.

Till tomorrow

Totally the Robb Wolf method, I just borrowed it for my own means. It was great to get it knocked out right in almost half the time right/

Matt Cricchio
08-30-2007, 07:18 PM
It did cut the time. Thanks for at least pointing it out to me, Allen!




Power Filthy 50:

20 Box jumps, 28’ platform.
Rest 2 minutes.
20 weighted pull-ups 20# vest.
Rest 2 minutes.
20 kettlebell swings.
Rest 2 minutes.
20 steps Walking Lunge, 45# bar.
Rest 2 minutes.
20 GHD med ball sit-ups, #12 ball.
Rest 2 minutes.
20 push press, 75#.
Rest two minutes.
20 back extensions, w/12# med-ball.
Rest 2 minutes.
20 #12 wall ball shots to 15 foot target.
Rest 2 minutes.
20 burpee box jumps.
Rest 2 minutes.
20 tuck jumps with 20# vest.

Not including the rests, total time was 10:19

It was strange. If I am not feeling it tomorrow, I would say that this was an excellent "light" workout. Good for recovery because it was mildly challenging, but I still think I got the power bias aspects of the WOD.

Then I did:

2 minutes of rope climbs, four count flutter kicks, divebomber push-ups

rope climbs: 8 trips in 2:00
flutter kicks: 60 in 2:00
divebombers: 46 in 2:00

Matt Cricchio
08-31-2007, 06:14 PM
I worked on Total Immersion Drill 1-4 for about an hour at the pool. Pressed my buoy, hid my head, made my leading arm weightless, yada, yada, yada,


Then:

Hill training. Warm up for 5-10 minutes with easy running. I use a climb that is about 150m in length and is challenging. The hill forms part of a street grid, ie a square of roughly equal sides. Run the climb as fast as you can. Jog very slowly across the top of the square. Run back down at a steady stride. Walk the bottom of the square. Repeat for 9 reps. Cool down with 15 minutes of steady running.



I cooled down with a run/walk. Ran mostly. Covered in sweat. This was difficult.

Then:

ladder, 1-12. Chin-ups (X1), Divebomber (X2), Four Count Flutter-Kicks (x3)

My hip flexors hurt. Two rest days coming up. Niiiice.

Matt Cricchio
09-05-2007, 10:45 AM
No time to post yesterday's workout, so here it is:

21-15-9
95# Clean and Jerks
Burpees

9:47

The C&J's were hard. My grip was giving out. I had to dig in on this one

Tabata, 8 rounds:

Rope Pull-ups: 12,7,6,5,5,5,5,5
GHD Sit-ups: 8,8,8,8,8,8,8,7
Ring Push-ups: 12,12,12,12,12,12,12,12

Matt Cricchio
09-05-2007, 10:49 AM
200mX8 sprints, work to rest ratio, 2:1

1. :35 5. :38
2. :34 6. :35
3. :36 7. :37
4. :36 8. :35

Not sure on the work rest ratio. I'm training for speed on long distance runs. Anyone with any ideas? Please chip in.

2X10
#55 weighted pull-ups
#55 weighted dips

Rest 1:00 mostly between these. Between 6 and 7 I took a 2:00 rest, then a 1:30 rest, then 1:15. Pull-ups became hard at the end and I would have to come off the bar after the first one. Kipped like a MF. Dips never bother me. Go figure.

Tonight:

5X100m pool sprints, rest :45 between sprints, 8X50m sprints, rest :20 between sprints.

Matt Cricchio
09-06-2007, 08:39 PM
TSQ O-Course PT


The O-Course PT is designed to simulate running through the BUD/S O-Course and work the same major mucles groups. I recommend you do this PT at least once per week.

TSQ O-Course PT
Start- 20 Burpees
Parallel Bars- 20 dips + 5 Burpees
Tires- 25 Hops
Low Wall - 10 pull-ups + 5 Burpees
High Wall- 2 15 foot rope climbs + 5 Burpees
Barbed Wire- 20 Pushups + 5 Burpees
Cargo Net- 5 15 foot rope climbs + 5 Burpees
Balance Logs- 50 squats + 5 Burpees
Hooyah Logs- 10 Lunges + 5 Burpees
Transfer Rope- 2 15 foot rope climbs + 5 Burpees
Dirty Name- 20 Jumping Squats + 5 Burpees
Hooyah Logs- 10 Split Squats + 5 Burpees
Weaver- 30 Rotation Pushups + 5 Burpees
Burma Bridge- 10 Towel Pullups + 20 Walking Lunges + 5 Pullups (lower your body 30 secs each) + 5 Burpees
Hooyah Logs- 10 Step ups 24 inch box + 5 Burpees
Tower + Slide for Life- 25 Knees to Elbows + 5 15 foot rope climbs + 5 Burpees
Rope Swing + Monkey Bars- Hang from rope 30 Secs + Hang from bar 60 secs while swinging and alternating grip + 5 Burpees
Tires- 25 Hops + 5 Burpees
Incline Wall- 15 Dips + 5 Burpees
Spider Wall- 20 Pullups + 25 Squats + 5 Burpees
Vaults- 20 Dips + 25 Squats
Sprint to Finish 50 yard sprint
O-Course Pushups- 50 Pushups

I did this in 1 hour 12 minutes and 34 seconds. Yes that's right. I was being a little bitch, not digging in, and burping up lunch.

I am going to start doing tough WODs on Thursdays. This means "Murph," "Linda," "Filthy 50," and "Fight Gone Bads." I need these gut checks.

I am also dropping the Thursday usual of max rope climbs in 2 minutes and replacing it with weighted rope climbs a la' the Mass Gain strength meso cycle 2X10.

That's all for now. Good to get ego check.

Oh yeah and in case you were wondering:

The O Course (http://www.youtube.com/watch?v=_GDZHJKeT3o)

Allen Yeh
09-07-2007, 05:43 AM
Yikes, that seems like a monster, btw the link is messed up too, you have http://http//

Yuen Sohn
09-07-2007, 07:42 AM
TSQ O-Course PT
Start- 20 Burpees
Parallel Bars- 20 dips + 5 Burpees
Tires- 25 Hops
Low Wall - 10 pull-ups + 5 Burpees
High Wall- 2 15 foot rope climbs + 5 Burpees
Barbed Wire- 20 Pushups + 5 Burpees
Cargo Net- 5 15 foot rope climbs + 5 Burpees
Balance Logs- 50 squats + 5 Burpees
Hooyah Logs- 10 Lunges + 5 Burpees
Transfer Rope- 2 15 foot rope climbs + 5 Burpees
Dirty Name- 20 Jumping Squats + 5 Burpees
Hooyah Logs- 10 Split Squats + 5 Burpees
Weaver- 30 Rotation Pushups + 5 Burpees
Burma Bridge- 10 Towel Pullups + 20 Walking Lunges + 5 Pullups (lower your body 30 secs each) + 5 Burpees
Hooyah Logs- 10 Step ups 24 inch box + 5 Burpees
Tower + Slide for Life- 25 Knees to Elbows + 5 15 foot rope climbs + 5 Burpees
Rope Swing + Monkey Bars- Hang from rope 30 Secs + Hang from bar 60 secs while swinging and alternating grip + 5 Burpees
Tires- 25 Hops + 5 Burpees
Incline Wall- 15 Dips + 5 Burpees
Spider Wall- 20 Pullups + 25 Squats + 5 Burpees
Vaults- 20 Dips + 25 Squats
Sprint to Finish 50 yard sprint
O-Course Pushups- 50 Pushups


Holy shit!!

Rick Deckart
09-07-2007, 11:36 AM
200mX8 sprints, work to rest ratio, 2:1

1. :35 5. :38
2. :34 6. :35
3. :36 7. :37
4. :36 8. :35

Not sure on the work rest ratio. I'm training for speed on long distance runs. Anyone with any ideas? Please chip in.


Define 'speed on long distance runs' for me? Are you talking about 5K runs, 10k or 20k+ runs? If your goals are distances longer than 5k I would rather look into some lactate threshold runs, for example cruise intervals, i.e. several intervals from 800m to 1500m with lactate threshold speed T (comfortably hard running, ~30sec per mile slower than your current best 5k time) with 1min recovery jogs inbetween, or the time proven tempo run: 10 min jogging, 20min at steady T speed, followed by a 10 min cool-down jog and perhaps a couple of strides. Both are battle proven and from Jack Daniels, one of the greatest if not the greatest long distance running coaches.

Matt Cricchio
09-07-2007, 01:33 PM
...

Matt Cricchio
09-17-2007, 04:38 PM
I had my "deloading" week last week. Hence the silence.

Today I did-


5 minutes on, 1 minute off, 42 min

I ran all over town on this one. Probably got 4-5 miles.


1600m with fins, CSS.

28:22

My calf got a terrible cramp. I just kept going.




10X20 PUSHUPS
10X25 SITUPS
4X10 PULL UPS
10X15 DIPS

Matt Cricchio
09-18-2007, 06:23 PM
5 rounds:

1 mile run
10 dead hang pull-ups
20 16kg Kettlebell swings
30 24 inch box jumps

1:07:34

This was a beast.

Matt Cricchio
09-19-2007, 07:08 PM
Pool time-

3X100m sprints, rest :30 between sprints. 4X50m sprints, rest :15 between sprints.

Untimed. Need to work on form. It breaks down when I want to go fast.


2X10 Pull-ups, #55
2X10 Dips, #55

These felt good.

400mX6 running sprints

1. 1:28 4. 1:29
2. 1:26 5. 1:30
3. 1:27 6. 1:29

I've done better on this workout before in a fresher state. I put everything I had out on this one I could. That is good enough for me.

Allen Yeh
09-20-2007, 04:18 AM
5 rounds:

1 mile run
10 dead hang pull-ups
20 16kg Kettlebell swings
30 24 inch box jumps

1:07:34

This was a beast.

Holy...

Matt Cricchio
09-20-2007, 12:55 PM
Exactly, Allen.

Today-

21-15-9

95# Overhead Squats
Burpee box jump pull-ups

11:59

To do a burpee box jump pull-up: place a 24' box under a high bar. Do a burpee without the jump and clap in front of the box. Jump on the box. Do a jumping pull-up. Cry.

My OHS are getting much better. I'm working on midline stabilization.

Then-

2X10 rope climbs, 8 foot rope, with a 10# vest.

max rings dips in 2:00- 40
max four-count flutter kicks in 2:00- 69

Today was a good day.

Matt Cricchio
09-21-2007, 05:36 PM
Nancy
5 rounds
400m run
15 95# Overhead Squats

14:13

I felt like a lion on this one

Matt Cricchio
09-24-2007, 07:03 PM
30 minute run. Go wherever your feet take you.

I ate terribly all weekend and I could feel it. Pain, pain, and some more. I pushed as hard as I could.

500m CSS swim with mask and w/o fins. 12:56

I switched weak and strong sides. This is too slow. I need to concentrate on technique

1500m swim CSS w/fins. 29:46

Felt better.

10X20 push ups
10X25 sit-ups
4X10 pull-ups
10X125 dips

whatever. I do these because I must.

Matt Cricchio
09-25-2007, 06:15 PM
Today I did a little invention of CrossFit RVA's:

As many rounds as possible in 20 minutes of-

9 goblet squats
6 Kettle bell swings
3 sumo deadlift high pulls

used 1 pood KB

24 rounds+ Goblet Squats

Everyone said my lips turned blue during this one. I went as hard as I could. Try it.

Then-

Tabata, 8 rounds

rope pull-ups: 7,7,7,7,6,5,5,5
GHD sit-ups: 9,8,7,6,6,6,6,6
ring push-ups: 12,12,12,12,12,12,12,12

Allen Yeh
09-26-2007, 03:30 AM
Everyone said my lips turned blue during this one. I went as hard as I could. Try it.


No! Ever since my accident....I have a fear of KB SDLHP's! My accident involved my 1.5 pood KB and a tender area near and dear to every man's heart.

In all seriousness though cool little circuit I'll have to try that at home sometime.

I did tabata ring dips the other day, not fun, definitely a keeper.

Matt Cricchio
09-26-2007, 06:23 AM
No! Ever since my accident....I have a fear of KB SDLHP's! My accident involved my 1.5 pood KB and a tender area near and dear to every man's heart.

Ha! One of the guys over here was having problems clearing his near and dear area when he was doing cleans. He, um, worked some magic with tape one day. I'll never forget the screams when he removed it.

Matt Cricchio
09-26-2007, 07:23 PM
Benchmark A: 2.28 miles

17:50. I went hard at the end. Not hard enough apparently.

Then:

4X100m swim sprints, rest :30 after each sprint, 6X50m swim sprints, rest :15 after each sprint.

I stopped doing Combat Side Stroke and went to normal Side Stroke. I feel like it was better. I did not time though.

Weighted pull-ups, 65# 2X10
Weighted dips, 65# 2X10

These were easy.

Matt Cricchio
09-27-2007, 06:13 PM
Power Bias Tabata This-

4 tabata rounds in a #20 vest, 1 min rest between rounds-

Squat jumps: 16,16,15,14

Pull-ups: 5,5,4,4

Row for Cals: 8,7,8,7

GHD med ball sit-ups w/#20 ball: 8,8,6,6

Clapping push-ups: 12,12,10,6

Pretty short. Pretty brutal. Plenty hurt.

Weighted rope climbs on 8 foot rope, #10

2X10

This hurt but I like 'em

Max four count flutter kicks in 2:00-73
Max ring dips in 2:00-47

Matt Cricchio
09-28-2007, 05:05 PM
2000m swin w/fins, SS most of the way, turtle backed some: roughly 38:00

This felt good.

800mX4 sprints, rest 2:1

3:24
3:16
3:17
3:20

I'm not sure about resting twice the amount I worked. Regardless, I felt good and pushed hard.

James Evans
10-01-2007, 03:05 PM
Matt, had a crack with your goblet squat, swing, SDLHP nonsense the other day but a 10 min effort rather than 20. Got 11 and a bit rounds.

24 is going some, good effort. I was only breaking to mark up each round and it crept up on me. But still, going much faster seemed unfeasible. I guess it always does the first time you try something.

I've just seen the 5 rounds of 1 mile run etc. you did the other day. Bit scared to read the rest of your posts.

Matt Cricchio
10-01-2007, 06:13 PM
I've just seen the 5 rounds of 1 mile run etc. you did the other day. Bit scared to read the rest of your posts.

I'm scared to read what I got to do the next day too.


today-

2000m swim, SS w/fins. 43:21.

I turtle backed a lot. Gotta get used to swimming with the mask.

then,

15X20 push-ups
15X25 sit-ups
4X12 pull-ups
15X15 bar dips

44:26

This was whatever.

Matt Cricchio
10-02-2007, 05:56 PM
21-15-9

Row for cals
#65 snatch
#20 wall balls

9:43

Touch and go on the snatches, threw the ball to a 10ft target. Felt good.

Matt Cricchio
10-03-2007, 05:42 PM
Today-

Using the template of R27, now add 10 minutes to run near the end of the route, preferably involving a nasty climb. So, your five minutes from your usual finish, run in a different direction for five minutes out and then five minute back and then continue.

I didn't get the nasty climb in. There were plenty in the begining. First 1.5 miles was 10:18, finisher of 3.06 was 21:36, so I went on until 31:26 and got 4.25 miles in. Felt pretty toasty.


5X100m sprints, rest :30 after each sprint, 8X50m sprints, rest :15 after each sprint.

Swam these without a fins but in a mask. The mask makes me hypoxic. My form was poor on this and I'm not sure if I should really go for form and stop trying to race. I haven't yet because I am SO slow.

weighted pull-ups, 65# 2X10
weighted dips, 65# 2X10

Started these with #65 hanging from my waist. My tender areas were under dire threat. I put on the 20# vest and hung the 45#. It worked well. I rested 1:30 between sets.

Matt Cricchio
10-03-2007, 07:48 PM
Some people tried this at CrossFit RVA today. It seems right up PM's alley:

10 rounds-

1 minute max Clean and Jerk reps.
1 minute rest

The clean is a power clean, the jerk is a split jerk or a push jerk. Go heavy on the loading (i.e. something close to your 5 rep max). Your score is the round with the lowest number of reps.

One guy did 135lbs. He scored a 5.

I'd like to see some of you guys try it.

Matt Cricchio
10-04-2007, 07:40 PM
Weighted 8 foot rope climbs, #12 vest, no feet 2X10

These were not that hard.

"Those burpees suck"
10 pull-ups
20 Kettlebell swings, 1.5 pood
30 24' box jumps
40 push-ups
50 sit-ups
60 burpees
10 pull-ups

9:32

This name is a misnomer. The burpees did not suck. Everything was done unbroken except for the burpees.

Matt Cricchio
10-05-2007, 04:50 PM
Today:

2 minutes on, 1 minute off, 30 minutes. Hard running.

These intervals were very good. I could run hard the entire time. I got in 2.5-2.75 miles.

Then:

Max chins-
11
rest 2:00
9
rest 1:00
6
rest :30
6

Max four count flutter kicks-
62
rest 2:00
53
rest 1:00
62
rest :30
41

Max divebomber push-ups
22
rest 2:00
17
rest 1:00
13
rest :30
12

Matt Cricchio
10-08-2007, 05:00 PM
4 rounds:

10 50# sandbag clean and jerks
10 40# dumbell snatches, 5 left, 5 right
10 40# dumbell swings

8:04

If I had warmed up before this I think I could have done it a bit faster

500m row sprintsX3, rest as long as previous row took

1. 1:46
2. 1:54
3. 1:54

Rowing is hard dudes.

Allen Yeh
10-08-2007, 06:41 PM
1. 1:46
2. 1:54
3. 1:54

Rowing is hard dudes.

Yes, yes it is.

Matt Cricchio
10-09-2007, 09:13 AM
Have to go to work so I squeezed this in:

4 rounds

400m run
15 #85 push-presses
15 #85 SDHP

13:50

I did this one about 10 months ago and did it in 23 minutes. Not a bad improvement.

Might row later, might not.

Matt Cricchio
10-12-2007, 05:17 PM
500m swim: 12:09

Max push-ups in 2:00- 96
Max sit-ups in 2:00- 81

Max dead-hang pull-ups- 12

1.5 mile run- 10:36

Came home and I had to do Murph

"Murph"
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

w/#20 vest, done Cindy style

55:28

Matt Cricchio
10-17-2007, 07:20 PM
Rowed for 5 minutes as a warm-up

21-15-9
95# thursters
pull-ups

8:05

messed around with double unders

Matt Cricchio
10-18-2007, 04:35 PM
5 rounds

10 65# overhead squats
10 L Pull-ups
400m run

17:39

Matt Cricchio
10-19-2007, 03:31 PM
"Snellen"

3 rounds
400m run
12 65# snatches
21 pull-ups

13:49

This was the first workout I did to begin training. On December 11th I did it in 19:50. I've improved by 6:01.

Yuen Sohn
10-19-2007, 05:02 PM
Matt,
I haven't posted much of anything in your log thus far, but I just wanted to drop in and wish you success in your future endeavors. Good luck!!

Matt Cricchio
02-04-2009, 07:39 PM
Been pretty busy for awhile. Now I have time to train. Here's the plan:


Sets x Reps notation

Monday
Back Squat 10x3 (start at 225)
Push Press 5x5 (start @ 140)
False Grip pull-Ups 5x5
Abs/Back


Tuesday
High Hang Clean 3x2(start @ 85%)
Ring Dips 10x5
LSD Run


Wednesday
DL 3x3 (start @ 240)
Weightroom based metcon
(5-10 minutes)


Thursday
OFF


Friday
Press MEx3
Clean Pulls 5x3 (start at 90% of clean 1RM)
Running-based metcon


Saturday
Sprints (1 ea.: 50M, 100M, 200M, 300M)
Front Squat 5x3 (start @ 155)
Abs/Back


Sunday
OFF

Increase weight on Back Squat and Front Squat 10# each week
Increase weight on Deadlift 15# ea week.

The LSD run could anything from several intervals of 800M - several miles

Increase weight on PushPress 5# each week. Should be setting PRs each week on the 3RM press

For the weightroom-based metcon, using movements I'm not already doing Sandbags, kettlebells, jerks, snatches, overhead squats. Medium rep range.
Abs/Back stuff in the medium rep range.

Matt Cricchio
02-07-2009, 09:06 AM
3X10 1 legged DL with 60# DB. Alternated legs

3X10 ab wheel roll outs

3X5 FS 155#

Sprint 50m, 100m, 200m, 300m. Walk the distance back to start for rest.

Wow. I haven't done work like this in awhile and it showed.

Ab wheel roll outs where not on my knees but in the leaning rest position. Fell on my face once. I could not go to full extension.

FS were supposed to be 5X3 but I did not pay attention to detail. I thought my wrists were going to break but they strentched more than they ever have since I broke them. This weight felt fairly heavy to me.

Sprints were interesting. 50-100 was nothing. My legs were cooked from squats and by 200m I was fighting for power. When I got to the last 100m straight on 300m the oh shit switch was flipped.

Matt Cricchio
02-09-2009, 06:15 PM
10X3 Back Squats #225

Who ever came up with this ten sets of three thing ought to be shot

5X5 Push Press #140

Felt heavy at first. I was doing a weird ballet stance for a couple trying to get it up

5X5 Pullups

Because my rings are not here yet

3X7 Good Mornings #95
3X10 side bends # 45

Jacob Rowell
02-09-2009, 06:26 PM
10x3 is hell on wheels.

Matt Cricchio
02-10-2009, 06:49 PM
4.5 mile run in 36min

My legs were already shredded from yesterdays squats.

10X5 bar dips

Because I am sans rings.

3X2 cleans #135.

These ended up being light power cleans due to my developing rhabdo and lack of training on a full squat clean. I am trying to learn how to pull myself under the bar to catch it in the squat.

Matt Cricchio
02-11-2009, 06:26 PM
3X3 Deadlifts #240

My grip failed after one rep on the third set. I stopped and redid that set again.

3 rounds:
30 db #55 swings
30 push ups.

I don't time this kind of stuff anymore. You don't need a stopwatch to know you're putting out.

Matt Cricchio
02-13-2009, 09:15 PM
Press 3X ME

Got 3 for #155 only 2 for #165. I think it's a PR.

5X3 Clean Pulls #155

I'll get better at these

3 rounds-
800m run
10 Man-Makers #30 DB

Untimed. Did the job.

Matt Cricchio
02-14-2009, 01:56 PM
5X3 Front Squats #165

Felt good. My wrists are stretching out. My torso is more vertical. I feel like I am dropping better between my knees

3X10 Overhead Sit-ups w/#20 DB
3x15 Unweighted Back Extensions

Sprint: 50m, 100m, 200m, 300m walk the distance back for recovery

My stride is getting loooong

Matt Cricchio
02-16-2009, 10:19 AM
10X3 Back Squats #235

Took longer rests but it got up easy.

5X5 Push Press #145

I had better form. My shoulders are aching though.

5X5 Pull-ups

I'll have my rings tomorrow. These were not had

Super sets 2X10 Knees to Elbows, 1 legged DB Dead Lift at #50

Not a problem.

Fine day

Matt Cricchio
02-17-2009, 07:49 PM
3X2 Power Cleans #125

I am very frustrated with post break wrist and lack of muscle memory.

10X5 Ring Dips

These were fine.

15 minute run

Covered 1.8 miles. Catharsis for the frustration with cleans.

Matt Cricchio
02-18-2009, 07:18 PM
3X3 Deadlifts #255

Came up fast. Used alternating grip on the last set.

25m medley of Beck's Burpees, Fat Log carries in varying fashions, and a 16kg KB throw amrap in 10 minutes.

This was in the rain and it felt great.

Matt Cricchio
02-20-2009, 06:52 PM
3X ME Press #160

My warm-ups felt hard but this went up easy. I have a lot more left in me on the press.

5X3 Clean Pulls #160

Got explosive past the knees.

In my body armor with plates inserted:

400m run
15 ring push ups
9 pull ups
400m run
12 ring push ups
6 pull ups
400m run
9 ring push ups
3 pull ups

Matt Cricchio
02-21-2009, 12:15 PM
5X3 Front Squats #175

Warmed up in the rack position. Did my work sets using the body builder front squat. I needed to give my wrists a break

Supersets-
3X15 back extensions
3XMax L-sits

My L-sits were weak.

Sprints:
50m, 100m, 200m, 300m. Walk the distance to recover.

I always enjoy these.

Matt Cricchio
02-24-2009, 10:43 AM
Couldn't post last night.

3X10 Back Squats #245

Almost lost it on a late set. Otherwise, fine.

5X5 Push Press #135

I backed off on these as instructed. My shoulders don't hurt like usual.

5X5 False grip pull-ups on rings

Felt akward, slipped off a couple of times. They weren't hung high enough. I will get better at these.

Supersets-
3XMax Superman planks
3X15 unweighted reverse hyper extensions

Jacob Rowell
02-24-2009, 04:39 PM
what kind of rest are you taking in the squats now?

I probably took too much rest when I did the 10 sets of 3, but I made sure I got the reps in, no matter how much I had to rest. I'm hoping you can progress on this for 8 full work weeks.

Matt Cricchio
02-24-2009, 04:59 PM
I went below parallel on the rep and my ass touched the deck. I wasn't tired just way too low. I can keep rolling coach.

Matt Cricchio
02-24-2009, 05:07 PM
Multiple 50-100m sprint relays for organized PT

I put out and my legs were shot. This took the place of the LSD.

3X2 Power Cleans #130

My form is much better. Bar was close and exploded. Getting better.

10X5 Ring Dips

Went slow on the concentric portion. My forearms ache.

I am looking forward to resting Weds. I'm going to step up my metcons and LSD run next week before the deload week.

Matt Cricchio
02-25-2009, 09:55 AM
3X3 Deadlifts #275

Grip held on better than previous attempts. Kept it close to the body. Enjoyable.

15-12-9
#95 Sumo deadlift high pulls
#30 Overheard sit-ups with DB's

This was a lot harder than I expected. It was almost a fuck my life moment when I finished.

I've had steak 4 times in the past 2 days. Pretty good.

Matt Cricchio
02-27-2009, 12:00 PM
3XME Press #165

This is definitely a PR. I've been eating a lot of meat.


5X3 Clean Pulls #165

Kept the bar close, felt it on the belly button, exploded at the top. Easy

In body armor with plates inserted:

4 rounds-
400m run
100m bear crawl

It is what it is.

Matt Cricchio
03-01-2009, 12:44 PM
5X3 Fronts Squats #185

Felt good. Had to do the BB style.

3X10 side bends #55 DB
3X10 seated good morning darlings #95 BB

50m, 100m, 200m, 300m, sprint walk back recoveries

My legs were shot on these.

This is the 4th Saturday workout. After this week is a deload. I feel stronger.

Matt Cricchio
03-03-2009, 06:45 AM
3-2-09:

10X3 Back Squats #280

Um, wow. I got under the bar and began squating. It was horrible. I had to decide on the fourth set that I was eithier going to do all of my sets or die under the bar. I did all ten. When I was taking the plates off I started to do the math in my head and I realized was I had put on #280 instead of #255. Well, shit. At least I know I can do it.

5X5 Push Press #140

No big deal.

5X5 False Grip pull-ups

These were better than last week but they are still not good.

2X10 ring Knees to Elbows
2X10 Reverse Hypers with #15 DB

Jaaake, send me the deload.

Matt Cricchio
03-03-2009, 06:18 PM
3X2 Power Cleans #135

I need a little more training on form. Otherwise good.

10X5 Ring Dips

I've always loved ring dips

1 min on 1 min off for 30 min run

Pretty good. This interval stuff has always served me well.

Matt Cricchio
03-04-2009, 03:07 PM
3X3 Deadlifts #290

Got up easy. Grip feels stronger than ever.

3 rounds-

5 BB Jerks #95
10 DB Swings #55
15 Push-ups

I blew through this one, so now I know in the future I need to make this shit heavier. And that's never a negative thing.

Matt Cricchio
03-06-2009, 10:38 AM
3xME Press #170 (F)

Warmed up. I put it up once. Then I became very upset. I attempted again and put it up twice. I think I need to Push Press heavier rather than lighter on Monday as long as it is nowhere near my max press.

5X3 Clean Pulls #170

Explosive. Close to the body. Really easy.

In body armor with plates inserted:

1200m run
120 squats
800m run
80 squats
400m run
40 squats

Not a joke.

Now I deload.

Matt Cricchio
03-09-2009, 12:03 PM
Deload week. Hardly anything interesting to report:

5X3 Back Squats #185

3X5 Push Press #100

5X5 False Grip Pull-ups

2X10 One legged Dead Lift #45 DB
2X 10 Side Bends #45 DB

Let's re-cap on some goals:

#175 Power Clean

#200 Press

#300 Back Squat

#450 Dead Lift

Strict Muscle-Up

6 minute mile

Free Standing Hand Stand Push-Up

24 inch or greater Vertical Jump

My next 4 weeks is this:

Sets x Reps notation

Monday
Back Squat 10x3
Shoulder Press 5x3 (start @ 145)
False Grip pull-Ups 6x5
Abs/Back


Tuesday
High Hang Clean 3x2
Weighted Ring Dips 7x3
LSD Run


Wednesday
DL 3x3
Jumping Muscle-Ups (10-20)
Weightroom based metcon
(5-10 minutes)


Thursday
OFF


Friday
Press MEx1
Clean Pulls 5x3
Running-based metcon


Saturday
Sprints (1 ea.: 50M, 100M, 200M, 300M)
Front Squat 5x3 (start @ 155)
Abs/Back


Sunday
OFF

Increase weight on Back Squat and Front Squat 10# each week

Increase weight on Deadlift 15# ea week.

The LSD run could anything from several intervals of 800M - several miles.

Increase weight on Press 5# each week. Should be setting PRs each week on the 1RM press

For the weightroom-based metcon, use movements I am not already doing Sandbags, kettlebells, jerks, snatches, overhead squats. Medium rep range.

Keep the Abs/Back stuff in the medium rep range.

For jumping muscle-ups, set rings at shoulder height, and raise them a few
inches each week

For false grip pull-ups, each number of sets by 1 each week. Pull starting with my hands together against my chest, as I would when starting a muscle-ups. Each time, try to pull as high as possible without letting my hands spread, to help simulate the muscle up.

For Dips, begin at managable weight, increase 5# each week. Keep rest short (60 seconds)

Matt Cricchio
03-10-2009, 01:00 PM
1X3 Cleans at #95

3X5 Ring Dips

800m run


It's my deload week and I can cry if I want to.

Matt Cricchio
03-12-2009, 12:18 PM
Yesterday:

1X5 Deadlifts #135

30-20-10
DB Swings #55
Push-ups

Rest today.

Strange observation:

I feel more achey, tired, and sore on this deload week than during training. I'm not sick, I am not stressed. Pretty weird.

Jacob Rowell
03-13-2009, 05:28 AM
I'm pretty much taking this week off too, and I'm noticing the same thing.

There's gotta be a good reason for it.

Matt Cricchio
03-13-2009, 07:27 AM
I'd like to hear it if anyone has the reason.


Anyone out there want to chime in?

Matt Cricchio
03-17-2009, 07:17 AM
Yesterday:

Deload is over.

10X3 Back Squats #265

These were actually hard. The last set was harder than the #280 from two weeks ago. I was just loosening up after coming back

5X3 Shoulder Press #145

Not bad, though I have had an easier time with presses. Again, just getting off the deload might have done it.

3XMax Super-man Planks
3X5 One legged DB Dead Lift #65

6X5 False Grip Ring Pull-ups

I raised my rings and it made all the difference in the world. Felt much better on the wrist and I felt like I was working groups I hadn't touched before.

More training to follow...

Matt Cricchio
03-18-2009, 10:24 AM
Yesterday:

3 x 7 minutes hard running, 3 minute walk recoveries

Got about three miles in. This felt pretty good. My legs were fried though after monday's squats.

3X2 Power Cleans #140

Felt snappy and fast. I feel like I am getting these now.

7X3 Weighted Rings Dips, #10 40-60 seconds rest in between sets

I've always loved ring dips.

Matt Cricchio
03-19-2009, 06:49 AM
Yesterday:

3X3 Deadlift #310

I had to use the mixed grip for the first time on these but other than that it wasn't bad

7 rounds

5 sumo deadlift high pulls
5 hang power cleans
5 splits jerks

With #95 barbell

I don't know why, but this was pretty hard. I was hurting bad very early into this one.

13 Jumping Muscles Ups with rings at shoulder height

I tried to keep the rings close to my body and trace my thumbs around my nipples and into my armpits.


Today is rest. I am going to try yoga on Saturday. It's probably going to be hard for me.

Matt Cricchio
03-20-2009, 03:46 PM
ME PressX1 #175

PR for me. Tried #180 but I was done. Pretty happy with this.

5X3 Clean Pulls #175

Felt snappy

In body armor with plates inserted:

400m run
25 tire jumps to 22'
10 pull-ups
400m run
20 tires jumps
8 pull-ups
400m run
15 tire jumps
6 pull-ups
400m run 10 tire jumps
4 pull-ups

That's a keeper.

Matt Cricchio
03-22-2009, 01:02 PM
Gym was closed yesterday when I went? I liked the days when I had my own gym.

5X3 Front Squats #195

Warmed up with #45X10, #95X5, #115X5, #135X3 in the rack position. This really helped stretch my wrists. I will warm up like this from now on. #195 was hard the first set and became progressively easy as I continued. I concentrated on dropping between my knees and keeping my torso vertical.

3X10 Windmills #30 DB

I tried #40 at first and it was not happening with the right side. I grabbed another DB. This is my first time doing these and I really liked them. I also think this will be how I do abs and back on my FS workout. I am going to add weight each week.

50m, 100m, 200m, 300m sprint walk back for recovery.

Felt fast as hell on these. Might have been the Red Bull.


Pretty jacked about back squatting tomorrow.

Matt Cricchio
03-23-2009, 04:50 PM
Today's training had some things I was very happy with and some things I was not very happy with:

10X3 Back Squats #275

Well, once again, I did not pay attention and I had only #265 for the first 7 sets and #275 for the last three. Will there be an adaptation? Yeah. Do I need to bring a calculator to the squat rack? Sure do.

My hips were shooting up to fast on later sets and this is one of the things that did not make me very happy. I will work harder on these next time.

5X3 Press #150

Jake called these ambitious. Well, I got every single rep. A month ago I could only press this 3 times. I'm going to press #190 for 1RM at the end of this cycle. How's that for ambition, dude?

7X5 False Grip Pull-ups on rings

These could improve. I've been trying to keep my hands together as I pulled while maintaining the rings close to my chest at the top portion of the movement. I don't think I am quite where I need to be yet and I do not think it is technique. I am a poor at pulling. This is always my limiting factor when I have to climb ropes.

We need to work on this issue if it does not improve by the end of this cycle.

supersets:
2X10 knees to elbows
2X max super man planks

Matt Cricchio
03-24-2009, 04:41 PM
Multiple 50m-100m sprints (12?) during organized PT.

I was flying. I felt very strong and fast. These took the place of my LSD today.

3X2 Power Cleans #145

I don't know about these. I narrowed my grip to see if it improved my pulling speed. I felt the snappiness was gone. Power Cleans have been the bane of my last 6 weeks of training.

7X3 Weighted Ring Dips #15

Felt good. Concentrated on depth and keeping the rings turned out at lock out.


I've been getting ahead of myself worrying about progressing, being strong and fast enough, and the work to be done ahead. It's like trying to swallow Everest. I try to remind myself that if I take it in small chunks, workout to workout, or when it's really bad, rep to rep I will get exactly where I need to be.

I've learned that the only way to eat an elephant is one piece at a time.

Matt Cricchio
03-25-2009, 05:52 PM
3X3 Deadlifts #330

Most difficult Deadlift session yet. It was also the most fulfilling. I know my proportions don't lend themselves to Deadlifts but I got A LOT left in me. I am going to have to work hard for it. So be it.

3 rounds-

10 (5 L, 5R) Power Snatch with #40 Dumbbell
25 sit-ups

First time doing CA WOD. I was sweating but I don't think it was aggressive enough for my weight room met-con. If I was to re-do this I would snatch heavier and I would do overhead sit-ups with the same denomination.

15 Jumping Muscle-Ups, 3X5

I raised the rings to a challenging height. Had to jump pretty hard. I found the transition to support to be much harder than I thought it would. I liked them.

Rest tomorrow.

Matt Cricchio
03-28-2009, 12:47 PM
I had to combine my Friday workout with today's because I was taking care of important things yesterday which precluded me from training.


ME PressX1 #180 (f)

I got it above my head but it wouldn't budge to lock out. I tried #175 and I couldn't get that either. This type of thing would have driven me nuts a long time ago. But in the past year and a half I've learned to take failing on something in stride.

5X3 Front Squats #205

Warmed up as usual stretching my wrists with sets at #45, #95, #115, #135. They felt much better this week. I am going to add #5 next Saturday and so on.

I did the BB style FS for my work sets. They sucked at first. I wasn't getting depth and I was leaning over so far I almost dumped the bar. I settled in for the rest of the sets and they got much better.

5X3 Clean Pulls #180

I was beat at this point but I tried to explode past the knees. I am not sure if I am supposed to have an explosive shrug at the top of these or even try to triple extend. I pull as hard as I can, triple extend, and let the weight go up as high as possible without pulling myself under it. I only want the benefits that the movement confers, so I an going for progress not perfection.

3X10 Windmills #35 dumbells

Much better than last Saturday. I will move up #5 next week.

50m, 100m, 200m, 300m, sprints. Walk back recoveries.

These sucked. I was cooked. Got 'em done though and tried to put out.
The plan is to press on Monday as usual and go for #180 again next Saturday

Matt Cricchio
03-30-2009, 03:13 PM
5X3 Press #155

This was fucking hell on wheels. I was struggling very early on, nearly missing. But I got every damn one. Jeez.

8X5 False Grip Ring Pull-Ups

I need to raise the rings a bit on these to get a better concentric portion. I am concentrating on technique and keeping the rings close as I raise myself up.

10X3 Back Squats #285

Again, hard. This was my hardest squat day yet. I got all of them though. Next week is my last week of this strength cylce before I deload.

Supersets-

10X3
Overheard sit-ups with #27.5 dumbbells
One legged RDL with #50 dumbbells

Jacob Rowell
03-31-2009, 08:10 AM
Nice work. Now let's see a big press on Friday.

Matt Cricchio
03-31-2009, 04:34 PM
I'll press as heavy as I can.

In organized PT we sprinted a lot and ran 1.5 miles at a moderate pace. It worked for my LSD.

3X2 Power Cleans #150

I am feeling much better at these. My form is catching up. Hopefully I get #175 in the next couple of months.

7X3 Weighted Ring Dips #20

I jacked my shoulder on something a week ago. It's been hurting on various movements but I've pushed through it. I couldn't even support myself tonight on the rings and I got about two half hearted sets in before I shut it down. I'm going to need this shoulder in the future and I can't break it now.

Matt Cricchio
04-01-2009, 03:00 PM
I've been feeling fairly beat up all week. I'm leaving in a week for a long time and I have been trying to get that situation under control.

1X3 Deadlift #345

My form was poor. Everything hurt. I was pissed off. Shut it down. Not what I usually do. In fact, I don't think I've ever done it.

But this is progress, not perfection.

Matt Cricchio
04-06-2009, 12:19 PM
Last Friday:

MEX1 Press

I got #180 above my head but I just couldn't press it to lockout and put my head through.

I'm feeling rickety and beat as hell so Jake suggested dropping all lifts that weren't a Squat, Press, or Deadlift and ditching the metcons for now. I have some long travel coming up this week and given how I feel generally I am going to take this week off and start back up with the new cycle when I am settled in to where I am going.

Let's recap some goals:

#175 Power Clean (I'm at #150X2)

#200 Press (I'm at #175X1)

#300 Back Squat (I'm at #285X3)

#400 Dead Lift (This was #450 but after discussion we lowered it. I'm at #345X3)

Strict Muscle-Up (I can do jumping muscle ups with the rings above my head but it's anyones guess as to how close I actually am)

6 minute mile (Untested in a long time. We'll go with pretty slow right now)

Free Standing Hand Stand Push-Up (Untested)

24 inch or greater Vertical Jump (Untested and 24' is an arbitrary number I picked. This will likely be adjusted after future training)

Matt Cricchio
04-06-2009, 01:19 PM
My new training cycle looks like this:


Week 1:

Monday
Back Squat 5X5 #245
Push Press 8X2 #145
Abs/Back
LSD Run

Tuesday
1-2-3 Jump 4 x 4 each leg
Rhythmic Jump Squat - 4x8
Broad Jump - 4x6
Low-Depth Box Jump - 4x5
Push/Pull

Wednesday
DL 1x5
Weightroom Metcon
Run 800x3 (Rest 1:1)

Thursday
Push/Pull and/or Abs/Back

Friday
Back Squat MEx5
Push jerk MEx3
Running Metcon

Saturday
1-2-3 Jump 4 x 4 each leg
Rhythmic Jump Squat - 4x8
Broad Jump - 4x6
Low-Depth Box Jump - 4x5
Sprints (1 ea.: 200M, 400M, 800M)

Sunday
Rest

Week 2:

Monday
Back Squat 5x5 @ 255
Abs/Back
LSD Run

Tuesday
1-2-3 Jump 4 x 4 each leg
Rhythmic Jump Squat - 4x8
Broad Jump - 4x5
Low-Depth Box Jump - 4x5
Push/Pull

Wednesday
Power Clean and press up to 3RM(1 Clean, 3 Presses)
DL 1x5
Weightroom Metcon
Run 800x4

Thursday
Push/Pull and/or Abs/Back

Friday
Back Squat MEx5
Running Metcon
Abs/Back

Saturday
1-2-3 Jump 4 x 4 each leg
Rhythmic Jump Squat - 4x8
Broad Jump - 4x5
Low-Depth Box Jump - 4x5
Sprints (1 ea.: 200M, 400M, 800M)

Sunday
OFF

Week 3

Monday
Back Squat 5x5 @ 265
Push Press 8x2 @ 155
Abs/Back
LSD Run

Tuesday
1-2-3 Jump 4 x 4 each leg
Rhythmic Jump Squat - 4x6
Broad Jump - 3x5
Low-Depth Box Jump - 3x5
Push/Pull

Wednesday
DL 1x5
Weightroom Metcon
Run 800x5

Thursday
Push/Pull and/or Abs/Back

Friday
Back Squat MEx5
Push Jerk MEx3
Running Metcon

Saturday
1-2-3 Jump 4 x 4 each leg
Rhythmic Jump Squat - 4x6
Broad Jump - 3x5
Low-Depth Box Jump - 3x5
Sprints (1 ea.: 200M, 400M, 800M)

Sunday
OFF

Week 4

Monday
Back Squat 3x5 @ 225
Abs/Back
LSD Run

Tuesday
Push/Pull

Wednesday
Power Clean and press up to 1RM(1 Clean, 1 Press)
DL 1x5
Weightroom Metcon
Run 800x2

Thursday
Push/Pull and/or Abs/Back

Friday
Back Squat MEx1
Running CF
Abs/Back

Saturday
Sprints (1 ea.: 200M, 400M, 800M)

Sunday
OFF

1-2-3 Jump- This is a drill that is performed in rhythmic alternating fashion. Take 2
short steps and jump as high as possible. As soon as you hit the ground take 2 more steps and jump with the opposite leg this time. Continue to do that alternating push off legs back and forth without stopping until the desired # of repetitions are complete

Standing broad jump- Stand in a stationary position and jump up and forward as far as you can. Pause and re-set yourself and perform the required number of repetitions.

Rhythmic jump squat- This exercise is known as “leap-ups” in some other programs. In a rhythmic fashion squat down and jump back up as high as possible. Can be done using either a ¼ squat motion or a deeper squat. Can be done with the hands either behind the head or with the hands reaching up with each jump.

Low box depth jumps- Using a low box (<18 inches) stand on the box and step off. At ground contact either immediately jump up as high as possible or jump up onto another box if you have one available. If you don’t have another box turn around and step back up on the box and repeat or if using another box simply turn around on that box and repeat. Each ground contact equals one repetition.

Matt Cricchio
04-13-2009, 03:48 AM
Maybe posting my next 4 weeks in all of it's entirety was a bit much. I want to add a disclaimer to that schedule, partly for Jake, mostly for me. Due to where I am and what I am doing I will have to miss some of those events for other duties I am required to perform.




20 minute sustained run.

Probably got in almost three miles. Felt fucking great. I hardly run anymore too. The carry over from lifting is incredible, though I know this is going to involve in the direction of heavy running in order to make me better I am pretty satisfied with where I am now hardly training it.

5X5 Back Squats #245

Felt easy. I was rolling to the outside of my feet on some of these and I had to reset and concentrate on distributing my weight evenly across the soles of my feet.

8X2 Push Press #145

These were really easy. I like pressing.

3X5 Windmills #50 DB

I am getting better at these. They are going to be my monday "abs/back" with them getting increasingly heavier each week. Do these count as back?

I am kind of dizzy now.

Jacob Rowell
04-13-2009, 06:59 AM
Good to see you're up and running out there.

With less lifting, this 4 weeks should be pretty flexible. Shouldn't be the end of the world if you have to miss a session, do it elsewhere, or at another time.

I got my contest this coming Saturday. Should be a blast.

Matt Cricchio
04-14-2009, 04:09 AM
I had to find a half deserted place on camp so no one would see me doing this stuff:

1-2-3 Jump 4 x 4 each leg

I have terrible coordination but I got it eventually

Rhythmic Jump Squat - 4x8
Broad Jump - 4x6
Low-Depth Box Jump - 4x5

This is so new and unatural feeling I am going to leave any comment for later in the cycle.

Then I did these for a measuring stick:

3X Max Pull-ups

10, 7, 5

3X Max Push-ups

50, 31, 30

Pulling is not ever where it should be. But given that I am about #35 pounds heavier than I was a year ago with more muscle and only 2 pulls away from my pr at that weight I would say I am stronger.

Matt Cricchio
04-15-2009, 04:42 AM
Dead Lift 1x5 #305

Did this barefoot and with mix grip. Sue me. It came up pretty easy

15-12-9
#55 DB Swings
Push-ups
Sit-ups

This one osscilated between being not hard enough and being just right. Not sure. I'm kind of out of ideas on these short, heavy metcons. Input would be appreciated.


Run 800x3 (Rest 1:1)

The first one was good, the second one worse, the third one pretty bad. I always like sprinting 800's though.

Matt Cricchio
04-17-2009, 04:10 AM
4 rounds-

400m run
10 burpee pull-ups

The pull-up bar was too low. I am going to start timing these to hold myself accountable.

MEX5 Back Squat #265

It's weird doing ME back squats for me. At least it was tonight.

MEX3 Push Jerk #155

My push jerk sucks. It was like a weird, fast push-press. I am not happy with this.

David Boyle
04-17-2009, 05:36 AM
That metcon looks really tempting. Going to have to try that one.

What is mex3?

Matt Cricchio
04-17-2009, 06:26 PM
That metcon looks really tempting. Going to have to try that one.

What is mex3?

SSgt,

ME= Max effort. That was the best set of 5 I could muster up.

What about that metcon in an MTV? Of course with the SAPI plates inserted. At least that's how I'm going to do it next time.

Matt Cricchio
04-18-2009, 04:06 AM
1-2-3 Jump 4 x 4 each leg
Rhythmic Jump Squat - 4x8
Broad Jump - 4x6
Low-Depth Box Jump - 4x5

Again, all of this still feels weird. It was much better this time, but again it wasn't after a heavy squat day. It was also a lot more exhausting then you would imagine.

Sprint 200m, 400m, 800m, walk the same distance to recover.

Nothing makes you feel like you've worked more than sprinting.

Good day.

Matt Cricchio
04-20-2009, 03:54 AM
25 min sustained run

I gotta be honest. Gaining strength has a HUGE carry over to endurance. I weigh more now, run much less. Runs at a pretty good pace hurt but they don't kill me. The interesting time will be when I lean out and run more and I can really see my numbers.

5X5 Back Squat #255

I took off my shoes for these. Felt much better. I contracted my glutes and came up with some speed.

Windmills 3X5/side #50 DB

Tried to go up #5 from last week but I couldn't keep it overhead. I am going to do this weight on Thursday and then increase next Monday.

I'm eating paleo with cheese right now and most of my carbs being consumed PWO. This is doing the trick pretty fast to shed fat. Pretty cool.

Matt Cricchio
04-21-2009, 04:12 AM
1-2-3 Jump 4 x 4 each leg
Rhythmic Jump Squat - 4x8
Broad Jump - 4x5
Low-Depth Box Jump - 4x5

Broad jump and depth jump take the most out of me. Still weird.

Superset:

5X5 Pull-ups
5X20 Push-ups

I'll add a set next week.

Pretty light day. Tomorrow won't be though.

Matt Cricchio
04-22-2009, 02:48 PM
Power Clean and press up to 3RM(1 Clean, 3 Presses) #155


I was going to go for #165, but I didn't want to miss the presses. I am close to my goal of #175. I think I will get it soon.


Dead Llift 1x5 #320

I was worried during the warm ups because they weren't coming up easy. When I pulled this it was fine. My goal is #400 for 1. If i can't get it now I think I will in the next 8 weeks.



30-20-10 Push-ups
21-15-9 Sit-ups
15-12-9 Thrusters #95

#95 thrusters are are a joke now. I want to start marching through sets of thrusters, cleans, or jerks during metcons. I was not able to do all sets unbroken during this one.



Run 800x4 rest 1:1

Not bad. Rest tomorrow. Feel worn out but not bad.

Matt Cricchio
04-24-2009, 04:41 PM
MEX5 Back Squat #285

I am going to go for #305 next time and cross that goal off of the list.

3X5 Windmills #50 DB

Going up to #55 next time

3 rounds-
400m run
20 ring body rows
20 ring dips

All of my rings dips were broken. Rows unbroken. I am trying to do more pulling to get my pull-up numbers up.

Jacob Rowell
04-25-2009, 08:27 AM
Nice squats.

I'm hoping for big things on the 1Rm test at the end of this month.

We've got the beast skills seminar tomorrow. Hopefully I'll pick up some new skill progressions for the ring muscleup and bar muscleup to mix into next month.

Matt Cricchio
04-25-2009, 05:52 PM
15 minute sustained run in the morning


1-2-3 Jump 4 x 4 each leg
Rhythmic Jump Squat - 4x8
Broad Jump - 4x5
Low-Depth Box Jump - 4x5

These are getting better. I don't know what it means to do well at these, but at least they don't feel weird anymore.


Sprints 1 ea.: 200M, 400M, 800M, walk back recoveries

I like sprinting.

Matt Cricchio
04-27-2009, 04:55 PM
30 Min sustained run

5X5 Back Squats #265

Due to some weird stuff going on, the only place I could do these was a smith machine? Seriously? I was terrified the entire time something was going to blow out (knee, lower back, colon) and I finished, but next time I have a choice between not squatting and that fucking thing I'm not going to squat. Though it makes me die a little inside.

8X2 Push Press #155

Easy. I am curious to see when I get my goal of #200

3X5 Windmills #50 DB


In the next two weeks I am going to squat #300+, pull #400 from the floor, and power clean #175. That will be three of four lifting goals completed. I'm pretty sure it's going to happen.

Matt Cricchio
04-28-2009, 04:50 PM
I have been on a two-a-day schedule

AM:

Multiple 100m sprints and a lot of push-ups thrown in (150+?)

6X5 Pull-ups
6X20 Push-ups

These were not bad, though I need something to increase my pulling ability. Barbell rows+Pull-ups+Psuedo muscle-ups? I don't know.

The vertical jump stuff was cut. I will probably do Saturday's VJ stuff.

Matt Cricchio
04-29-2009, 05:52 PM
20 minute Indian Run

I forgot how much these sucked with a lot of people

1X5 Deadlift #355

This was great. I am going for a one rep max next week. Going to get #400.

15-12-9
Renegade Man-Makers #25 DB's
Overhead sit-ups #25 DB's

This was great. Felt refreshed.

I skipped my 800m runs because of all the running I am doing this week in addition to my training. All we wanted to get was volume, right Jake? I think we got it. Unless, of course, you want me to add those 800's back in.

Next week I will Squat #300+, Deadlift #400, and hopefully Power Clean #175. That will be 3 of 4 strength goals completed since starting work in February. Once I get #200 Press they will be complete.

Jacob Rowell
04-30-2009, 07:00 AM
I take it the Indian runs was for PT? Sounds pretty good.

I think you'll hit the DL easy. 4 plates! And a 300# squat should be a joke right about now.

Matt Cricchio
04-30-2009, 04:19 PM
Yeah it was for PT.

Today was Fartlek runs with some other things thrown in.

I'm going to have to miss my 5RM squats and 3RM Jerks with the running metcon. I will probably sprint Saturday as usual. Next week will be a normal week and I will train as scheduled. Should be a good week.

Jake, we're getting close to the end. You got the next phase ready?

Milly Williams
05-01-2009, 03:36 PM
Someone just mentioned the fact that I keep posting new threads. I felt like an idiot because I didn't know that you could hit reply to your own thread until you told me. Hopefully the other two are deleted by the site. I wrote them, but I still see my old threads. Anyway, good stuff on your logs. I enjoy reading them.

Matt Cricchio
05-04-2009, 03:23 PM
3X5 Back Squats #225

No problem on these. But today I am sore. Who knows.

3X5 Windmills #50 DB

I am going to try to move up weight on these soon. If I can't I am eithier going to do them twice a week or 5X5 when I do them on mondays.

1.5 mile run- 11:35

Stupidly, I went into this thinking "okay just a nice easy run" and it shows. That time sucks. Won't happen again.

Milly Williams
05-05-2009, 02:02 PM
Are you kidding? 11 min 35 sec sucks for you? May I have your run time instead? What happens when a WOD takes longer than 20 mins? I have no way of telling until I start. Should I just stop where I am? Sometimes they scale the WOD down for me and sometimes they don't. I can't scale it down myself. I'm not sure how to figure it out.

Matt Cricchio
05-05-2009, 04:04 PM
Are you kidding? 11 min 35 sec sucks for you? May I have your run time instead? What happens when a WOD takes longer than 20 mins? I have no way of telling until I start. Should I just stop where I am? Sometimes they scale the WOD down for me and sometimes they don't. I can't scale it down myself. I'm not sure how to figure it out.

No you cannot have my very poor time. You can just keep running.

In the olden and golden days of CrossFit it was common to just shut it down when you got over 20minutes. I'm pretty sure the practice is documented somewhere in a CF Journal or on the ooolllddd threads on the message board. You could just scale it and see where it gets you. You'll eventually learn what takes you more than 20 minutes and what doesn't. I'd just talk to Thomi, tell her your feelings on the subject and let her figure it out. That's what you pay her for.

Matt Cricchio
05-05-2009, 04:05 PM
7 sets of:
5 Pull-ups
20 Push-ups

Tried to get the chest to the bar and chest to the ground on these. No big deal.

Matt Cricchio
05-06-2009, 02:38 PM
That's the last time I go spouting off about getting strength goals marked off.

Power Clean and Press, 1 rep max (1 Power Clean, 1 Press) #165

This is definitely a PR but it is not the #175 I wanted to mark off. The Power Clean was more of a power curl. The press wasn't so hard. I couldn't get under #175

Deadlift, 1 rep max #365

This was a complete WTF. I did #355 for 5 last week. I moved to #405 after lifting this and it didn't budge. Dropped to #385 and then #375. They wouldn't move. #365 is still a PR.

3 Rounds-
25 swings, #50 Dumb Bell
25 sit ups
25 push ups

untimed as always, but pretty good.

800mX2 sprints

These sucked. I was done at this point.


I'm just going to shut my mouth in the future in regards to what I am going to lift before I lift it. It will save the heart ache.

Matt Cricchio
05-08-2009, 04:35 AM
MEX1 Back Squat #295

Um, was pretty sure a week or two ago I was going to get #305. I warmed up pretty well, got #295 and then I was trapped under #305. I'm pretty luck that I have pins.

Possible contributing factors:
-Work all last night into today. 3-4 hour nap.
-Worked all week without a day off. Did an overnight last Saturday.
-The large amount of running I did last week in addition to the running I do in training.
-I have had probably 10-20 grams of carbs a day for the last two weeks.

All of this doesn't mean a fucking thing to me. I am listing them so Jake can take them into account. I am not very happy that I didn't get it. It happens.

3X5 Windmills #50 DB

Moving up next week.

3 rounds:
100m sprint
50m bear crawl

This wasn't bad. Eventually I will make them longer.

Milly Williams
05-09-2009, 10:40 AM
Nice work! The only time I lift in the 3 digits is when I deadlift. Every day is a work in progress...

Matt Cricchio
05-09-2009, 06:57 PM
Let's recap some goals:

#175 Power Clean (I'm at #165X1)

#200 Press (I'm at #175X1)

#300 Back Squat (I'm at #295X1)

#400 Dead Lift (I'm at #365X1)

Strict Muscle-Up (I can do jumping muscle ups with the rings above my head but it's anyones guess as to how close I actually am)

6 minute mile (I'm at 7:15)

Free Standing Hand Stand Push-Up (Untested)

24 inch or greater Vertical Jump (Untested)


New cycle. Post thoughts to comments.


Week 1

Monday
1 Mile Test
Push Press 8x2 @ 165
Weighted Pull-Ups 7x3 @ 10
Abs/Back
YTWLs

Tuesday
VJB
Pendlay Rows 5x5
CF (Lifting)

Wednesday
DL 3x3 @ 330
Back Squat 3x2 @ 285
Tempo/Fartlek Run
4 x (4 minutes hard stride,
1 minute jog recovery)

Thursday
Push/Pull
and/or
Abs/Back

Friday
Press MEx3
CF (Running)
YTWL's

Saturday
VJB
3xMax Chins
15 minutes handstand work
800Mx4

Sunday
OFF

Matt Cricchio
05-11-2009, 03:04 PM
7x3 Weighted Pull-Ups #10

I held a #10 dumbell between my legs. I was using some kind of weird bar that had all sorts of horns attached to it. There was no box for me to stand on and grab the bar and I had to climb around until I got to the straight bar. I was kind of impressed with my ability to move around the bar while hanging until I got to the one I wanted.

3X5 Windmills #55 Dumbell

Finally moved up to #55. If I keep tension through my shoulder, elbow, and up into my wrist while staring at the dumbell I can keep it up there. I don't know what windmills do but I like them

3X10 Back extensions. No weight.

YTWLs 3X3

I didn't read what Jake wrote very closely so I did these with #10 plates at 3X3. I will do them right next time. My shoulders are super crunchy.

8x2 Push Press #165

This was one of my harder pressing workouts. I was trying to get my hips involved heavily to put it overhead.

1 Mile Test

Ran in 7:02. Pretty happy. I would say I was giving at 75%. I can probably do a 6:45-6:30 putting out my max. The goal is to get 6 even.

Matt Cricchio
05-12-2009, 03:43 PM
I had to switch around the order of the days because of other commitments.

3x3 Deadlifts #330

I did a quick warm up then went right into it. It was not hard, but my form isn't as good as it should be. I think I am one of those people that naturally rounds thier back when pulling. I wish I wasn't. I also bashed the fuck out of my knee.

3X2 Back Squat #285

I took the warm up more seriously on these. My depth could have been better. They were fairly difficult.

Tempo/Fartlek Run
4 x (4 minutes hard stride,
1 minute jog recovery)

I only did 2 intervals because, for some reason unbeknownst to me, we have to do a PRT out here this week and I wanted to save my legs. I also didn't "jog" to recover. I walked. Whomever said "jogging" was recovery should be shot.

Matt Cricchio
05-13-2009, 02:26 PM
5x5 Pendlay Rows #135

Probably should have went heavier on these but it was the first time. I liked them. I am going to add #10 every week

Metcon. I would call it CrossFit but that may offend the more delicate people reading this:

3 rounds-
10 Dumbell Power Snatches #50
25 Sit-ups

Untimed, but I did it pretty fast.

I skipped VJB and I am going to rest Thursday for my PST. I will be completely on track next week.

Matt Cricchio
05-14-2009, 04:22 PM
PFA Today:

Max Push-ups in 2:00-

97

Max Sit-Ups in 2:00-

92

1.5 Mile Run

10:16

Better scores than when I trained specifically for this? Faster run time with +20lbs of bodyweight? Strength=increased fitness across the board? You're damn right it does.

Matt Cricchio
05-15-2009, 04:04 AM
MEX3 Press

Went for #175 but only got it up once. Tried to get a 1RM at #185 but I couldn't get it past my head. Pressed #155 which is not a PR. It got up easy. I've added #25 to my Press in 3 months. This is a fact I have to keep in mind.

I also had to do these using a bench press rack, so it was weird.


YTWL 3X15 unweighted

These actually got kind of hard. My shoulders are crunchy.


3 rounds-
Hill sprint
Bear Crawl down hill
Superman Plank at the starting point

This was a pain in the ass

Jacob Rowell
05-15-2009, 02:32 PM
Running in a group help the run time?

That's 80 seconds off your 1.5 time. In like a week as I'm sure you know.


What happened with the press? You decided to go for a 1RM instead of a 3RM?

Matt Cricchio
05-16-2009, 12:57 AM
Running in a group help the run time?

That's 80 seconds off your 1.5 time. In like a week as I'm sure you know.


What happened with the press? You decided to go for a 1RM instead of a 3RM?

No, it seriously has been the lifting. Since squatting my gait has changed a lot. I've opened my stride and I can feel myself generating power. The 11:30 1.5 mile was when I was worn down and had already decided not to let it all go. This whole strength thing is making a huge difference, so much so that 10:16 is as good as my best time at #165. I'm #185 now.

I tried to do #175X3 and only got it up once. It wasn't hard so I figured that if I can't get the 3RM I wanted I might as well go for a new 1RM PR. Didn't happen.

Jacob Rowell
05-16-2009, 07:59 AM
That's good news. The Marine OCS guy's times are starting to pick up, and we're following a similar format of strength training, metcons, and sprints/intervals, and a wee bit of longer stuff. I think he's knocked down from a 19:50 3 mile to around 19:00.

Looks like we got something good going on here.

Matt Cricchio
05-17-2009, 04:38 PM
That's good news. The Marine OCS guy's times are starting to pick up, and we're following a similar format of strength training, metcons, and sprints/intervals, and a wee bit of longer stuff. I think he's knocked down from a 19:50 3 mile to around 19:00.

Looks like we got something good going on here.


Something is working.

Saturday: I had to go through some mountains. 4-7 miles of hiking. I didn't work out.

Sunday: Softball tournament. I wasn't going to miss this to spend some time alone in a shitty gym hoisting weights. Didn't make up Saturdays workout.

Tomorrow: We will be back on track.

Matt Cricchio
05-17-2009, 06:10 PM
This week:

Monday

1 Mile Test
5x5 Back Squat #275
7X3 Weighted Pull-Ups #15
Abs/Back
3X15 YTWL's #5


Tuesday

VJB
5X5 Pendlay Rows #145
CF (Weight room based)

Wednesday

3x2 Press #165
3x3 DL #345
Tempo/Fartlek Run
6 x (4 minutes hard stride,
1 minute jog recovery)

Thursday

Push/Pull
and/or
Abs/Back

Friday

MEx3 Back Squat
CF (Running based)
3X15 YTWL's #5


Saturday

VJB
3xMax Chins
15 minutes handstand work
Sprints (2 ea.: 200M, 400M, 800M)x2


Sunday

OFF

Matt Cricchio
05-18-2009, 04:22 AM
7X3 Weighted Pull-Ups #15

Not hard. Pull up very high and tried to pull my shoulder baldes together. Next time I will get my pointy nips to the bar.

3X5 Windmills #55 Dumbells

These were not easy today. My shoulder wasn't stable. I must remember to keep my eyes on the bell and remain tight through the shoulder, elbow, and wrist.

3X15 YTWL's #5

I'm not going to lie, these are difficult. They're working something I've never touched before. Crazy.

5x5 Back Squat #275

I was a bit scared of these for some reason. I resolved to get every single one. I'm coming to realize that resolving to do well before an event and concentrating on movement and completeting a movement without thinking of anything else is key for me. I have a busy mind and it gets the best of me sometimes. I have to always remember to clear it and without doubt finish the fucking exercise

1 Mile Test- 7:50

I went into this one with a plan to burn through the 2nd and 4th lap. Then I had to use the bathroom. I think running while having to go is worse than squatting and having to go. My mind went into all possible scenarios and the running became secondary I stopped at what I thought was a bathroom. It wasn't. I finished the run. Not as good as I hoped, but after the mountains, squatting, and the runs it's not that disappointing.

Jacob Rowell
05-18-2009, 06:12 AM
For all the pressing I've been doing lately, my shoulders have felt great. I blame it on the prehab. I'm still doing mine unweighted - from what I hear, 10# is considered extremely heavy.

Leave it to the runs to mess up a good run. Try the run before squats next week, see how it's looking.

Matt Cricchio
05-19-2009, 04:12 PM
5X5 Pendlay Rows #145

Weight was perfect. Came up easy. I had to remember to let them go to a dead stop at the bottom and not catch it on the rebound.


3 rounds-
10 #50 Dumbell Swings
10 Clapping Push-ups

Not bad. Untimed but very fast. Next time I am going to slap my chest for these. I also figured out a better way to swing the DB which made it more KB like.

My hamstrings are sore as hell today.

Matt Cricchio
05-20-2009, 02:46 PM
3x3 DL #345

My hamstrings, ass, and quads were killing me going in. My last set was ugly, but other than that I think I was scaring people in the gym when I started punching and kneading my legs after the first two sets. I probably have rhabdo.


3x2 Press #165

I thought these were push presses, so I did that. Fuck. I could have pressed them pretty easily.

I want to squat heavy on friday so I ditched the run to let my legs recover. They're more sore than I've felt in awhile.

On that note, instead of running I ate a pint of ice cream. That's right. It was my first poor food choice in 6 weeks. No bullshit, I have not eaten anything bad in 6 weeks. I feel drunk now and will probably have a hangover tomorrow. I'm a party animal.

Matt Cricchio
05-22-2009, 03:00 PM
3X15 YTWL's

I am going to alternated a weighted and unweighted session of these. They were a lot easier this week.


MEx3 Back Squat #290, then MEX1 at #300 (PR, goal completed)

Warmed up really well for these. Got to #290 for three. Mind you, I missed #290-#295 for just 1 two or three weeks ago. So I was scared. #290 was a joke. I decided to go for a 1RM and get a goal that I have had since I began the program in FEB. I squatted #300 pretty easy. When I go for a 1RM again in 2 weeks I am shooting for #305-#315. Pretty happy I can cross something off of the list.

3 rounds:

400m run
10 Burpee+Pull-ups+Knees to Elbows combo

I felt violated after this one. First time I felt like I was going to throw up from one of these in about a year. I will start timing them when I get into the next cycle.

Matt Cricchio
05-23-2009, 06:53 PM
3xMax Chins: 6,5,6

I've never trained chins before because of my weird wrists but these felt good. I think I'd like to do them more often as they seem to have a bigger transfer to rope climbing than pull ups. Got a sweet forearm pump as well.


15 minutes handstand work

I haven't done these in about a year and a half, but they were much better than I remember. Pretty cool. I could actually do a free-standing one for 3-4 seconds. If that counts.

Sprints 2 ea.: 200M, 400M, 800M walk same distance for recovery

Felt powerful. I enjoyed this bout of exercise.

Matt Cricchio
05-23-2009, 06:59 PM
Next week, a lot of things are moved around because of work:

Monday

VJB
5X5 Pendlay Rows #155
Weight room based CrossFit


Tuesday

1 Mile Test
8X2 Push Press #175
7X3 Weighted Pull-Ups #20
Abs/Back
3X15 YTWLs #5


Wednesday

3x3 Deadlift #360
3X2 Back Squat # 295
Tempo/Fartlek Run
8 x (4 minutes hard stride,
1 minute jog recovery)

Thursday

MEX1 Press
Running base CrossFit
3X 15 YTWLs unweighted

Friday

Push/Pull or Abs/Back

Saturday

VJB
3xMax Chins
15 minutes handstand work
800Mx5

Sunday

OFF

Jacob Rowell
05-25-2009, 09:13 AM
Matt, is it possible to move the push presses and 1RM press further apart? Do you have an idea what you're going for on the press?

Matt Cricchio
05-25-2009, 02:32 PM
Matt, is it possible to move the push presses and 1RM press further apart? Do you have an idea what you're going for on the press?



I wish I could but I am on lockdown starting Friday through Sunday. Lot's of stuff going on for me then.

I was going to shoot for #185. Not ambitious, but it would break a huge barrier and hopefully get me moving towards #200 in the next 2-3 months. It sucks, but this is the best compromise I could come up with.

Matt Cricchio
05-25-2009, 02:35 PM
5X5 Pendlay Rows #155


Felt good. I am interested in seeing if these really do help my pull-ups as I continue to do them heavier.


3 rounds-
10 Thrusters #95
7 Pull-ups

I finally learned how to kip? Well, that's pretty awesome. This one was a keeper. Didn't storm through or anything, but it did the job I asked it to.

Jacob Rowell
05-25-2009, 04:39 PM
175 is your best right now, correct? It would be good to hit 180# along the way, guarantee a PR.

Matt Cricchio
05-26-2009, 05:42 AM
175 is your best right now, correct? It would be good to hit 180# along the way, guarantee a PR.

Roger that.



8X2 Push Press #175

Not an easy session but I got them all in. I think I can hit #180 for a PR. Might be able to even get #185. That would be a big mental barrier broken.

7X3 Weighted Pull-Ups #20

Not hard. Feels good for 3. Might be a different story if we moved to 5.

3X5 Windmills #55 Dumbell

Shoulder almost flew out of it's socket. Flexibility was weird to. I couldn't make the complete rotation. I still really like doing them.

1 Mile Test 7:01

I will break 7 minutes soon and start shaving down to 6:30.

Matt Cricchio
05-27-2009, 05:20 AM
I managed to contract some sort of asiatic protozoian in the last 24 hours. It wasn't bad until I got it checked out. I was given some sort of test for dehydration. Well, I was, and badly. They gave me an IV and sucked down two whole 1000cc bags of whatever that clear stuff fast. I was told I would go back to my room and pee a lot. I haven't. I've been pounding water and the (ah! dreaded) Gatorade ever since. Still not much pee. I'm probably going to have to get stuck again tomorrow. I wonder if I was dehydrated before I got sick.

This means I didn't train today.

Going to ride it out and then return to regularly schedule training. To be continued.

Jacob Rowell
05-27-2009, 05:21 AM
God doesn't want you to Press heavy.

You just dehydrated, or experiencing a whole slew of symptoms? that sucks.

Matt Cricchio
05-27-2009, 01:47 PM
God doesn't want you to Press heavy.

You just dehydrated, or experiencing a whole slew of symptoms? that sucks.


Throwing up, and the other end. I was trying to spare details via message board. I don't know how long you can be dehydrated before dying, or if someone can gradually dehydrate, but I'm convinced that this has been going on for awhile. I haven't been sick, but I have had dehydration symptons for awhile.

Matt Cricchio
05-27-2009, 07:05 PM
God doesn't want you to Press heavy.

You just dehydrated, or experiencing a whole slew of symptoms? that sucks.

Do you think the IV solution is Paleo? I'm really scared it's not.

Jacob Rowell
05-27-2009, 07:28 PM
Party time. Get better.

Give me a heads up on when you want to begin the next cycle, or how you want to go from here.

Kevin Perry
05-27-2009, 07:41 PM
Matt are you in the service? I can't believe I never went through your log before, you have some very solid stuff in here.

Matt Cricchio
05-27-2009, 08:32 PM
Party time. Get better.

Give me a heads up on when you want to begin the next cycle, or how you want to go from here.

And just remember, N. Korea can reach you with missiles. it could be worse than a Japanese bug. Kidding.

I'll be good in two days. I'll do the little PR week you got cooked up. Then we will go ahead like planned.

You didn't like my Paleo quip?

Matt Cricchio
05-27-2009, 08:34 PM
Matt are you in the service? I can't believe I never went through your log before, you have some very solid stuff in here.


I'm in the Navy, Kevin. As for the solid stuff, Jake is responsible for the last 4 months. I just do it. Hope some of it is useful.

Jacob Rowell
05-28-2009, 05:15 AM
Paleolithic man didn't have the tools necessary to drip saline solution into your body.

So obviously, the better alternative is your death.

Matt Cricchio
05-31-2009, 09:26 PM
I'm not jacked up anymore, so that means I am back. This week is an ME/1RM week.

Monday

5X5 Back Squat #285
3 x Max Pull-Ups
3X15 YTWLs #5
1 Mile run

Tuesday

5X5 Pendlay Rows #165

Wednesday

1 RM Deadlift
Easy LSD run

Thursday

Push/Pull and/or Abs/Back

Friday

MEx1 Back Squat

Saturday

15 minutes handstand work
Sprints 2 ea.: 200M, 400M, 800Mx3

Matt Cricchio
06-01-2009, 05:00 AM
2X5 Back Squat #285 , 3X5 #225

This was supposed to be 5X5 at #285 but I got pancaked on the second rep of the third set. It was pretty bad. I had to drop flat on my face so the pins would catch it. It felt super heavy from the get go, shaping up to be one of my more difficult squat sessions. My form quickly fell off and I failed terribly.

I dropped to #245 but that was still too heavy. I was buzzing after first two heavy assed sets: light headed, legs feeling very strange, vision tunneling a bit, and heart racing. I finally went to #225 and got the sets.

Some factors:

My weird dehydration and sickness episode last week
My missed WEDs squat session due to being administered multiple IV's and shitting everywhere due to said sickness
Working all last night and into a lot of today
The pains I experienced in my vagina on the way to the gym.



3 x Max Dead Hang Pull-Ups: 13, 6, 5 (PR for reps and weight)

20 pounds heavier and I beat my old PR of 12 by 1 pull-up. This is most excellent. Definitely a combination of Pendlay Rows and weighted pull-ups. I'm going to add in body rows on metcons and see what happens. I'd like to have 20 dead hangs in a couple of months as well as multiple ring and bar muscle ups.


3X15 YTWLs #2.5

Dropped down to #2.5 because my shoulder has been feeling awful lately.


1 Mile run: 6:49 (PR at this weight)

Again I am 20 pounds heavier than I was when I ran a lot and I am still just as fast. This strength shit really works.

Matt Cricchio
06-02-2009, 04:23 AM
5X5 Pendlay Rows #165

These are getting easier. I brace my back so that I am not pulling with it.


I was sore as hell today. I was going to throw in a little metcon but I had to hold off. I wanna pull a PR Deadlift tommorow.

Matt Cricchio
06-03-2009, 04:38 AM
1 RM Deadlift #385 PR


This was hard, and my form felt crazy, but I got it up to near complete lock out and it's counting. Some dude on some sort of ankle extension machine actually said to this other dude "what the fuck was that?" And not like, 'wow that guy pulled more than twice my body weight off of the ground', but 'why would anyone waste their time doing that?' Then he went back to ankle extending. If you're at a real gym, cherish it.

2.5 mile Camp tour run

This was in the monsoon. I climbed the biggest hill here. I don't care what any of you say, LSD is perversely enjoyable.

Matt Cricchio
06-04-2009, 08:50 PM
Back to throwing up and pouring libation again. Awesome. Might be some kind of worm or other organism. I shall know soon.


Can you squat with explosive bowel movements? Was that too much?

Matt Cricchio
06-06-2009, 09:36 PM
Let's recap some goals:

#175 Power Clean (I'm at #165X1)

#200 Press (I'm at #175X1)

#300 Back Squat (#300X1 Goal completed. Bitches)

#400 Dead Lift (I'm at #385X1)

Strict Muscle-Up (This hasn't been worked on in a while. Trying to get to 20 dead hangs first. I am at 13 now)

6 minute mile (I'm at 6:49)

Free Standing Hand Stand Push-Up (I can do quite a few on a wall)

24 inch or greater Vertical Jump (Untested)

BW: #182. 15% BF.

We are in the last 2 months of a 6 month cycle. This is going to be a metcon/run/ME lift phase. After that, we will go right back into a strength phase, followed by a strength-power phase, and ending a year cyle again with a metcon/run/competition phase.

Monday

Interval run- various distances or times
Power metcon- 5-10 minutes, low reps, moderate-heavy weight, couplets or triplets
Weighted Pull-Ups 7x3 #25, add #5 each week

Tuesday

ME Back Squat- setting 5RM, 3RM, or 1RM each week
Running metcon- 15-20 minutes average, may exceed time occasionally

Wednesday

Tempo run
Every other week 1 mile run test
Abs/Back

Thursday

ME Press
Interval run
Chin-Ups 3xMax

Friday

Endurance metcon- 15-25 minutes, most volume in bodyweight move
5X5 Pendlay Rows #165, add #10 each week
Abs/Back

Saturday

Abs/Back
Pull-Ups, 3xMax
Every other week: Pull-Ups, 5x60% of Best max rep test

Sunday

Rest

Milly Williams
06-08-2009, 06:13 PM
Get better soon!

Matt Cricchio
06-26-2009, 08:25 PM
Monday

20 minute run in organized PT

Pace wasn't that fast, but we got in about 2.5-3 miles

Weighted Pull-Ups 7x3 #30

Hard but doable

2-4-6-8-10-8-6-4-2
Thrusters, #95
Dead Hang Pull-ups

13:08

Pretty rough right after weighted pull-ups. This is going to be a painful reaclimatization



Tuesday

ME Back Squat 5RM #275

Not that hard. Will try for #295 next

3 rounds-
800m run
50 sit ups
30 dumbell cleans #25

23:55

My runs were a little longer than 800m, situps unbroken, cleans were very broken. This sucked.

Wednesday


Organized PT- 6 100m sprints, Fartlek runs interspersed with 8 count body builders




Thursday

ME Press 5RM

I tried to press but the left shoulder protested like an Iranian college student at only #95 and I had to put it down.

3XMax chins- 7,6,4

Chins need work. Good thing I am working on them

1X10 hill sprints, short distance, STEEP incline

Fly up, trot down, turn and repeat


Friday


20 minute Indian Run, got in 4-5 fast 200m sprints


My body hurts in the following areas: old broken wrist, old broken knee AND unbroken knee, left shoulder at the rear deltoid, the area where the hamstring inserts or whatever it is behind the left knee. These things are becoming chronic and I need to address them if I want to continue progress.

I am climbing a large and famous mountain on Thursday and doing some other extremely physical things on monday so I am shutting today and tomorrow down in order to be ready for those things. Honestly, I am more jacked up to climb than doing push-pull-sit anythings for time right now

Matt Cricchio
08-24-2009, 06:33 PM
Let's recap some goals:

#175 Power Clean (I'm at #165X1)

#200 Press (I'm at #175X1)

#300 Back Squat (#300X1 Goal completed. Bitches)

#400 Dead Lift (I'm at #385X1)

Strict Muscle-Up (This hasn't been worked on in a while. Trying to get to 20 dead hangs first. I am at 13 now)

6 minute mile (I'm at 6:49)

Free Standing Hand Stand Push-Up (I can do quite a few on a wall)

24 inch or greater Vertical Jump (Untested)


Today-

7X3 Back Squats #185

Went very light to to ease back in. Add #10 next time.

4X50m Backwards Sled Drags with #95

Killer. Quads froze up.

5X 12' Rope Ascents

Tried to climb without feet as much as possible. Enjoyed these.

3X10 GHD Back Extensions
3X10 GHD Sit-ups

Am I even allowed to say GHD sit-ups here?

Matt Cricchio
08-25-2009, 05:37 PM
50m sprint, 100m sprint, 200m sprint, 300m sprint

Untimed, walk the same distance for recovery between sprints. Running in Nike Free's feels weird.

25m, 35m, 50m #95 hand over hand sled pull with mooring line

This was my first time doing this. I could have gone heavier, which I will next time.

3X5 Tire Flips #210

Good weight for my first time. I will go to the next tire in the future.

3X5 Pendlay Rows #135

Again, starting light. Will go heavier.

3X10 Evil wheel from the standing position

These suck no matter how you do them.

Matt Cricchio
08-26-2009, 05:42 PM
Good to see you back. Yours was one of the logs that I liked to check up on.

Thanks, Peter

3X3 Deadlift #315

Not hard, but I had to use mixed grip to pull it. I am aware that double overhand heavy deadlifts increase grip strength considerably but I think warming up to my work sets and all of the other stuff I have been doing will contribute to shoring up the grip issue.

5X2 Push Press #135

Went super light to get the rear left deltoid and old broken right wrist reintroduced to overhead pressing. I'll go heavy very soon.

12-9-6
Kettlebell swing, #50
Burpee Pull-up to bar one foot above highest reach

4:38

Admittedly, an ass kicker.

Matt Cricchio
08-28-2009, 06:35 PM
5RM Back Squat #235

Did #225 and felt good enough to do #250. I loaded two #25 plates on either side of what I already had and went at it. I got two and pancaked. Yes, I know I can't perform simple mathematical functions. After getting stuck under #275 I went to #235 and called it a day. It felt like a max and we got some time. Taking time off of Le Iron sucks.

3 Rounds-
10 #30 sledge hammer strikes (5R/5L)
50m #180 prowler push
50m Farmers walk #65 dumb bells

6:47

An absolutely awful adventure.

Matt Cricchio
08-29-2009, 04:14 PM
3 Rounds
400m run
21 #65 Snatch
12 Pull-ups

15:20

Jake made me do this.

Matt Cricchio
08-31-2009, 06:42 PM
7X3 Press #145

This was hard but it always will be when you get away from the barbell for awhile. The most important thing to come out of this is that my left shoulder felt much better and as slow as it was going it up it got there and stayed.

Max Pull-upsX3 12, 6, 9

Mostly a dead hang other than the shoulder roll I was doing that felt very similar to how the butterfly kip looks.

Keg Carries, 50'X5 #154

I had no fucking clue how to pick this thing up and carry it so I grabbed the loop at the top and got ahold of the bottom, stood up with it waist high, and waddled it the distance it was supposed to be moved.

I do appreciate the shattering effect of the keg now.

3X10 1 legged straight leg dadlift #40 KB
3X10 Side bend #40

Did these in a superset. Abs and Back.

Matt Cricchio
09-01-2009, 05:14 PM
Sprint 100m, 200m, 400m, 800m untimed

Walked the same distance for recovery. Went hard. I think next time through I will start timing these.

3X50' Farmers walks, #155 each hand

It felt like my traps were going to rip out of my shoulders, which could be feedback that I was not doing something right.

The heels of my shoes were crushing under the weight, which could be feedback that I need to purchase lifting shoes.

I almost lost it at the end of the very last walk but I managed to hold on, which could be feedback that I'm finally becoming a man.

3XMax Superman planks
3X10 Back extensions

Gonna start doing reverse hyper extensions instead.

Matt Cricchio
09-02-2009, 05:57 PM
3X2 Back Squats #255

Maybe I should have gone heavier, but this is for the long haul so I wanted to do it right. Probably do #275 for 3RM next week.

15-9-6
Overhead Squats #95
Burpees
5:52

I was told to switch to the bumper plates halfway through due to a wobble and drop. In other news, overhead squats can fuck themselves.

Matt Cricchio
09-04-2009, 12:21 PM
3RM Shoulder Press #155

This was the most I could get up today. I think my old 1RM for press was #175. We should be in good shape. March to #200 continues.


3 rounds
40m sprint
21 Kettlebell swings #50
7 Burpee pull-ups

5:48

Absolutely awful. I will never cheat with a Chinese buffet. That mound of brown, salty mush and the resulting hangover/stomach cramps is not worth it.

I paid my penance with this one.

Jacob Rowell
09-06-2009, 08:35 AM
Give the yoke a try at BSG sometime, maybe instead of farmers. I did it for the second time yesterday, and it was probably the hardest thing I've ever done.

Matt Cricchio
09-07-2009, 12:02 PM
Give the yoke a try at BSG sometime, maybe instead of farmers. I did it for the second time yesterday, and it was probably the hardest thing I've ever done.

I saw that you did about #600. I wouldn't even know where to start, but I'm pretty sure I wouldn't start there.


7X3 Back Squats #225

I was supposed to do #205 but I wanted to get going. I felt this in my quads more than anything. First time for that.

4X50m Backwards Sled Drags with #105

My calves hurt on these? I don't think that's supposed to happen.

5X 12' Rope Ascents

Made it to the top everytime with no feet. I'm excited about rope climbs.

3X10 GHD Reverse Hyper Extensions

Going to add a band next time.

Matt Cricchio
09-08-2009, 05:55 PM
50m sprint, 100m sprint, 200m sprint, 300m sprint

Untimed again but only did 100m walk between every effort. This made this a much different workout.

3X40m #105 hand over hand sled pull with mooring line

Plus #10 next time

3X5 Tire Flips #210

The next weight up on the tire is about #500. I know this is way too light, but I don't want to be the butt puppet who puts the tire down to flip it, can't get it up, and has to ask one of the huge dudes to put it back for me. Some technique pointers to prevent such a disaster would be nice.

3X10 One legged deadlift, #60 dumb bell
3X10 Side bends, #60 dumb bell

Jacob Rowell
09-09-2009, 04:26 AM
I saw that you did about #600. I wouldn't even know where to start, but I'm pretty sure I wouldn't start there.


7X3 Back Squats #225

I was supposed to do #205 but I wanted to get going. I felt this in my quads more than anything. First time for that.

4X50m Backwards Sled Drags with #105

My calves hurt on these? I don't think that's supposed to happen.

5X 12' Rope Ascents

Made it to the top everytime with no feet. I'm excited about rope climbs.

3X10 GHD Reverse Hyper Extensions

Going to add a band next time.

600# was stupid, I was trying to keep up with this guy who was visiting from Brute. I tweaked something in my back. Not a spine issue, but feel like some muscles are pulled around my ribs in the back.

Sounds like you're having a good time over there. Any potential training partners yet? Seems like there would be someone over there.

I'm considering posting somewhere more SM-centric. Apparently I don't post enough witty quips, and I haven't given my training a sweet name.

Cyclical Synergistic Development Program, here we come.

Matt Cricchio
09-09-2009, 11:55 AM
I'm considering posting somewhere more SM-centric. Apparently I don't post enough witty quips, and I haven't given my training a sweet name.

Cyclical Synergistic Development Program, here we come.


Wait. Weren't you the first guy to flip a tractor tire?

Do you mean it wasn't your idea to add some weight to my press and squat every time I did them until I was lifting my goal?

What the fuck, Jake.

Matt Cricchio
09-09-2009, 05:34 PM
3X3 Deadlift #335

I thought I was doing #340 but it wasn't that bad. I'm marching up #20 every week until I hit #400 for at least one if not three. That is all.

5X2 Push Press #140

I wanted to do #155 but I figured that sticking to the progression was the smart way to do it. I hate the smart way.

5 Rounds

6 Kettlebell Swings #60
6 24 inch box jumps
6 chest slapping push ups

5:30

FML. But it was good.

Matt Cricchio
09-11-2009, 06:12 PM
Back Squat 3RM #275

#275 was the goal and I hit it easy. I should do #300 for my 1RM. After that, the march continues.


8 round Tabata Prowler push #180, got about a total of 150m

Not nearly as hard as I thought it would be. In fact, I'm wondering if it was hard enough.


In other news, I've gained about 6lbs of muscle in three weeks. This probably really pisses all of the skinny kids off.

Matt Cricchio
09-14-2009, 06:12 PM
7x3 Press #150

First set was hard, the rest were challenging, but not that hard. I guess I should be push pressing a lot more than I am pressing, but this isn't the case. I think I am going to up my push press a lot when I get to it next week.

3X Max Pull-ups 13,8,10

Used the butterfly kip, which I can actually do as opposed to the regular CF kip. I've never kipped in my life because all of our tests consisted of dead hangs but I am giving it a shot. I hope it doesn't destroy my shoulders.

5X #154 Keg Carries 50 feet. Untimed rest

I actually figured out how to half way grab this thing and actually carry it, which helped. It still sucked though.


3X10 Hanging leg raises
3X10 Reverse hyper extensions

Supersetted these.

Kevin Perry
09-14-2009, 06:18 PM
kips shouldn't destroy your shoulders, after you get used to them they should actually help improve flexibility and mobility in that area and may help strengthen your deadhang.

Matt Cricchio
09-14-2009, 06:44 PM
Road House-Final fight (http://www.youtube.com/watch?v=BfQnf_q4AvU)



A battle for toughest bouncer and best male mullet. Brought to you by Impact - action on demand. Buy Road House now on DVD!

Matt Cricchio
09-15-2009, 03:18 PM
100m, 200m, 400m, 800m sprint. Walk the same distance to recover.

Untimed. My stride feels powerful and long, but these Nike Free's are making my calves hurt.

3X 50' Farmer's bar carries #150

Speed is slow but grip is fine. No where near as hard as the first time. I'm going to add #10 next go around.

3X10 Good mornings #115
3X10 Overhead Sit-ups #20 dumbells each hand

Matt Cricchio
09-16-2009, 04:14 PM
3X2 Back Squats #280

My warm ups were hard and I was worried I wouldn't get this. They weren't that bad. The rack was set to high though and I had a hard time getting the right side out. Walking the bar out is an adventure with #280 on one side of your back.

On the minute for ten minutes:

2 #225 Deadlifts
2 24 inch Box jumps

I wanted to experiment with this one. Not hard, obviously, but it was good considering all of my old injuries are aching and I am ready to deload for a week. A higher box next time and 4 reps of each will probably make it just right.

Matt Cricchio
09-21-2009, 06:45 PM
Deload Week:

3X5 Press #115

My old broken wrist hurts.

3X9 Pull Ups

I have to work on pull ups.

Matt Cricchio
09-22-2009, 01:45 PM
2000m row in 9:39

Went slow. I don't know what a good 2000m time is anyway.

3X10 evil wheel from a standing position
3X10 one legged stiff leg deadlifts with #50 dumbell

Matt Cricchio
09-23-2009, 06:09 PM
5X3 Back Squats #135

That was it. Bleh, deload.

Matt Cricchio
09-28-2009, 05:55 PM
7X3 Back Squats #255

This was a good challenge. Not so difficult that I wanted it to be over. The second rep of the last three sets was very interesting

4X80m backwards sled drag #115

No rests on these, went as fast at possible. Pretty rough on calves and quads.

3X10 GHD back extensions
3X10 GHD sit ups

5X 15' rope climb

Grip and biceps were dying on these. Used my feet some as well.

Matt Cricchio
09-29-2009, 05:53 PM
50m, 100m, 200m, 300m sprints untimed

Ran with the LTjg during these and I ran faster than I have before. Hard.


4X20m hand over hand sled pull #115

Used the mooring line and it worked pretty well.

3X5 tire flips #225

No big deal. Too light.

3X10 side bends #60 kettlebell
2X10 reverse hyper extensions

Matt Cricchio
10-01-2009, 04:43 PM
3X3 Deadlift #355

Add #20 next time. March to #400 continues and should happen soon.

5X2 Push Press #160

Left shoulder felt like it gurgled on one of the reps. Weirdtown? #200 over my head needs to happen soon as well.

10,8,6,4,2 Kettlebell swing #70
80m sled drag #45

4:03

Sucked pretty bad, I felt like I had no drive in my legs.

Matt Cricchio
10-02-2009, 05:24 PM
1RM Back Squat #315 PR

Pretty psyched about this. Goal of #300 1RM completed. I'm going to keep marching but not stress it.

5 rounds
1 minute continuous prowler push #90
1 minute max GHD sit ups

Didn't keep score but averaged 12 sit-ups a round. This sucked a lot if you don't like sweating.

Matt Cricchio
10-05-2009, 05:58 PM
7X3 Press #160

Failed on the third rep of sets 6 and 7. Will push press #175 next week and do #160 over again for the strict press.

#200 over my head will happen.


Max pull-upsX3 14 (PR), 10, 10

Butterfly kipped for some and dead hanged when I got tired of that. 14 is a big PR at my current weight of #188. I think the most dead hangs I ever got was 13 when I weighed #165.

Pull-ups are my bane but 20 in a row doesn't seem far off.

5X 50' keg carries #154

This is my third time doing this weight and my pick has gotten progressively better. This time I man handled it and curled it to my lower ribs and kept it there.

I will go to the heavier keg when I can clean #154 to my chest and carry.

Pretty good day overall.

Matt Cricchio
10-06-2009, 06:20 PM
Took a PST this morning. Haven't trained for it at all. Haven't ran more than 800m in about 3 months. I was about 30 seconds slower on the 1.5 mile run and did 13-25 less sit-ups and push-ups respectively than when I was training for it. Still scored an excellent. I'll take it.

Due to running the PST I did the shorter sprint session:

50m, 100m, 200m, 300m run. Walk same distance for recovery

Felt good and fast one these.


5X50' Farmer's bar walks #165 in each hand

These were very hard but I am glad I got the + #10 from last session. Ready to keep moving up.

How do you get it so it stops feeling like your lats and traps are going to rip off of your body on these?

3X10 Ab wheel roll outs from standing position

Brutal

Kevin Perry
10-06-2009, 07:12 PM
Dang 188# you must be looking beastly right now

Jacob Rowell
10-07-2009, 03:56 AM
How do you get it so it stops feeling like your lats and traps are going to rip off of your body on these?


That's how you know you're using enough weight, Bro.

Matt Cricchio
10-08-2009, 07:02 PM
Dang 188# you must be looking beastly right now

Or fat. The jury is still out on this one.

3X2 Back Squats #295

Not bad at all. Ready to keep going.

5 Rounds-

5 Hang power cleans #115
15 Push-ups

3:40


Push-ups were true. My cleans suck. I am going to have to get after these soon. My conditioning also sucks. Which is something I don't really care about at this point in time.

Matt Cricchio
10-09-2009, 04:42 PM
Press 1RM #180 PR

Big barrier broken. Gonna push press #185 next week. My goal is to press #200 for 1 at some point.

21-15-9

Kettlebell swing #53
50m Sand bag carry #115

7:06

Terrible. The bag was very difficult to control.

Kevin Perry
10-09-2009, 06:55 PM
Damn nice Press, you are definitely going to get that 200

Matt Cricchio
10-12-2009, 05:34 PM
7X3 Back Squats #265

Not bad. Add #10 next time.

4X40m Backwards sled drags #125

Didn't run this time, just kept an even pace. It burned more than usual.

5X 15' rope climbs

I think these are getting harder as I go on.

Supersets:
3X10 standing ab wheel roll outs
3X10 reverse hyper extensions #10 medicine ball

Next time use a dumbell, or band, dummy.

Matt Cricchio
10-13-2009, 07:15 PM
50m, 100m, 200m, 300m sprints. Walk same distance for recovery

This is the usual. Put out for all but 300m when someone was pacing off of me for practice.

3X5 Tire Flip #210

I'll just call this the pussy tire. I didn't want to flip the #380 because I didn't want to not be able to finish and have to ask a big boy to pick it up for me, but, after seeing a girl flip the pussy tire like it was a pool toy, I have decided to get #380 or die trying.

4X20m hand over hand sled pull #125

My left shoulder, as usual, hurt. Otherwise this is a good evolution.

3X10 weighted decline sit ups #21 sandbag behind the head
3X10 GHD back extensions

Matt Cricchio
10-18-2009, 09:00 AM
Unexpected speed up of departure for some work related business. I've been running around trying to get my gear in order. I've also been ill, which has precluded me from training in an organized fashion.

I'll be back in the middle of November. I will continue the current program pretty close to where I left off. It's a good program.

Let's recap some goals:

#175 Power Clean (#165X1)

#200 Press (#180X1)

#300 Back Squat (#315X1)

#400 Dead Lift (#385X1)

Strict Muscle-Up (Trying to get to 20 dead hangs first. I am at 14)

6 minute mile (I'm at 6:49)

Free Standing Hand Stand Push-Up (20+ with someone holding onto my feet)

24 inch or greater Vertical Jump (Untested)

Matt Cricchio
10-18-2010, 05:22 PM
BW: ?

Warm Up

3 Minute Row
3X5 seated box jumps, 24'
3X5 balls slams, #30
3X agility ladder
3X stretch band shoulder mobility drills




Deadlift MEX5 #315

#135X5, ##225X5, #315X5

Press 5X3 #110

#45X4, #95X5, #110X5X3

Bench Press 3X6 #160

#45X10, #135X5, #160X3X6

Good Morning Darlings 5X8 #145

#45X10,#145X5X8

Matt Cricchio
10-20-2010, 05:33 PM
19 OCT 10

BW: 195

Warm-Up:

3 Min Row
3 X 2 Pull-Ups
3 X 5 Push-Ups
3 X 10 Dowel Shoulder Dislocates

AMRAP 5
5 Pull-Ups
10 Push-Ups

6 rounds+5+3

3X40m Prowler #90, alternate high/low bars

Carnage

1X40m Prowler #180, high bars

Brutality

Mob WOD

http://mobilitywod.blogspot.com/2010/08/darth-shoulder.html

20 OCT 10

BW:195

Warm Up

3 Min Row
3 X 5 Depth Jump
3 X Agility Ladder

Back Squat 7X3 #240

#45X10, #135X8, #185X5, #225X3, #240X7X3

Pendlay Rows 3X8 #155

#45X10, #135X5, #155X3X8

30-20-10 Back Extensions, Sit-Ups

5:22. All on the GHD

Kevin Perry
10-20-2010, 05:51 PM
damn i was wondering where you ran off too. Are you still in the military?

Matt Cricchio
10-21-2010, 08:24 PM
damn i was wondering where you ran off too. Are you still in the military?

Yeah, buddy.

BW: 194

Mob WOD

http://mobilitywod.blogspot.com/2010/08/first-of-many-beat-downs.html

Matt Cricchio
10-22-2010, 12:51 PM
BW: 194

Warm Up

3 Min Row
3X Band Shoulder Mobility
3X10 Wall Slides

Press MEX5 #150

#45X10, #95X5, #135X5, #140X5, #145X5, #150X5


7X3 Dips #17

BWX10, #17X7X3


Shoulder #100 Stone X20

Slaughter

Matt Cricchio
10-23-2010, 04:17 AM
BW:196

Warm Up

None.

3X800m run

4:02, 3:59, 4:01

Matt Cricchio
10-25-2010, 04:46 PM
BW: 197

Warm Up

3 Minute Row
3X5 seated box jumps, 24'
3X5 balls slams, #20
3X10 wall slides


Back Squat 5X5 #225

#45X10, #135X5, #185X3, #225X5X5


Romanian Deadlift 3X10 #185

#185X3X10


Tabata Pull-Ups

7,3,3,3,2,3,3,3

Matt Cricchio
10-26-2010, 05:10 PM
BW: 196

Warm-Up

3 Min Row
3XAgility Ladder
3X10 Dowel Shoulder Dislocates

AMRAP 5
5 Pull-Ups
10 Squats

6 rounds+2

Prowler high bars

1Xempty, 1X#50, 1X#70, 1X#90, 1X#70, 1X#50, 1XemptyX40m

Massacre


Mob WOD

http://mobilitywod.blogspot.com/2010/08/new-concept-and-homework.html

Matt Cricchio
10-27-2010, 05:25 PM
BW: 196

Warm-Up

3 Min Row
2XBand Shoulder Mobility
2X10 Wall Slides

Push Press Heavy Single #145

#45X8, #95X3, #135X1, #145X1

Power Clean+2 Push PressX5 85% of Heavy Single

#125X1 Power Clean+ 2 Push PressX5

Press 5X5 #100

#100X5X5

1 Arm Floor Press with pause 5X5 #60

#60X5X5

Losta pressin'

Jacob Rowell
10-28-2010, 05:15 AM
You should never press that much in one session. I think I read that in a Rippetoe book one time.

Matt Cricchio
10-28-2010, 08:19 AM
You should never press that much in one session. I think I read that in a Rippetoe book one time.

Who? Never heard of him.

Jacob Rowell
10-28-2010, 12:39 PM
He invented linear progression and the back squat.

Matt Cricchio
10-28-2010, 05:39 PM
BW: 196


Mob WOD

http://mobilitywod.blogspot.com/2010/08/sign-papers-old-man.html

Matt Cricchio
10-29-2010, 03:25 PM
BW: 195

Warm-Up

3 Min Row
3X10 Shoulder Dislocates
3X10 Wall Slides

Back Squat MEX5 #265

#45X10, #135X8, #185X5, #225X3, #265X5


7X3 Pull Ups #11

#11X7X3

Max Axle Clean and Press in 3 minutes #115

17. Genocide


5X15ft Rope Climbs

Matt Cricchio
10-31-2010, 01:58 PM
BW: 196

Warm Up

None

4X400m Run

1:46, 1:45, 1:52, 1:50


Dehydrated and hungry.

Matt Cricchio
11-01-2010, 05:03 PM
BW: 194

Warm Up

3 Minute Row
3X5 seated box jumps, 24'
3X5 balls slams, #30
3X5 hand release push-ups


Deadlift MEX3 #335

#45X10, #135X5, #225X3, #335X3


Press 5X3 #115

#45X10, #115X5X3


Bench Press 3X6 #165

#45X10, #135X5, #165X3X6


Good Morning Darlings 5X8 #145

#145X5X8

Matt Cricchio
11-02-2010, 04:53 PM
BW: 196

Warm-Up

3 Min Row


AMRAP 10
5 Pull-Ups
10 Squats

8 rounds+5

Prowler high bars

1Xempty, 1X#50, 1X#120, 1XemptyX40m




Mob WOD

http://mobilitywod.blogspot.com/2010/08/i-will-bend-like-reed-in-wind-episode-9.html

Matt Cricchio
11-03-2010, 06:18 PM
BW:?

Warm Up

3 Min Row

Back Squat 7X3 #250

#45X10, #135X5, #225X3, #250X7X3

Pendlay Rows 3X5 #165

#165X3X5

30-20-10 Back Extensions, Sit-Ups

5:10. All on the GHD

Matt Cricchio
11-04-2010, 05:23 PM
BW: 195

Mob WOD

http://mobilitywod.blogspot.com/2010/08/silent-p-in-filet-very-paleo.html

Matt Cricchio
11-05-2010, 02:02 PM
BW: 196

Warm Up

3 Min Row
10X Wrist rotations
10X Shoulder rotations
10X Toy Soldier+RDL
2X Band Shoulder Mobility
3X10 Wall Slides

Press MEX3 #160

#45X10, #95X8, #135X3, #155X3, #160X3


7X3 Dips #25

#25X7X3


Shoulder #100 Stone X20

Can man handle #100. Can't even touch #155

Matt Cricchio
11-06-2010, 12:16 PM
BW: 195

Warm Up

3 Min Row

2x100M, 400M, 800M Run

Untimed.

Matt Cricchio
11-08-2010, 04:31 PM
BW: 195

Warm Up

3 Minute Row
2X Agility Ladder
2X 10 YTWL's, #2.5
2X 10 Wall Slides


Back Squat 4X4 #240

#45X10, #135X8, #185X5, #240X4X4


Romanian Deadlift 3X10 #185

#185X3X10


Tabata Pull-Ups

5,5,5,2,3,3,3,3

Matt Cricchio
11-09-2010, 05:54 PM
BW: 194

Warm Up

3 Min Row
3X Shoulder Band Mobility
3X10 Wall Slides

AMRAP 10
5 Pull-Ups
10 Squats

11 Rounds


2X40m Backward Prowler Push #90

Evil

Mob WOD

http://mobilitywod.blogspot.com/2010/08/how-to-stretch-your-back-bits.html

Matt Cricchio
11-10-2010, 05:43 PM
BW: 195

Warm-Up

3 Min Row
3X10 Band Pull Apart
3X10 Shoulder Dislocates
3X10 Wall Slides
3X5 Hand Release Push-Ups


Push Press Heavy Single #170

#45X10, #115X3, #135X1, #155X1, #165X1, #170X1

Power Clean+2 Push PressX5 80% of Heavy Single

#135X1 Power Clean+ 2 Push PressX5


Press 5X5 #110

#110X5X5


1 Arm Floor Press with pause 5X5 #65

#65X5X5

Matt Cricchio
11-11-2010, 03:01 PM
BW: 195

Mob WOD

http://mobilitywod.blogspot.com/2010/09/episode-33-bridalmwodbrideoperator.html

Matt Cricchio
11-12-2010, 03:16 PM
BW: 197

Warm-Up

3 Min Row
2X5 Seated Box Jumps, '24
2X5 Ball Slams, #30

Back Squat MEX3 #305

#45X10, #135X8, #185X3, #225X2, #300X3, #305X3


7X3 Pull Ups #17

#17X7X3


Max Axle Clean and Press in 3 minutes #125

17


5X15ft Rope Climbs

Matt Cricchio
11-13-2010, 02:30 PM
BW: 195

Warm Up

3 Min Row


4X800m Run

3:36, 3:42, 3:52, 3:57

Matt Cricchio
11-15-2010, 04:48 PM
BW: 194

Warm Up

3 Minute Row
Lotsa Arm Circles

Deadlift MEX1 #405

#45X10, #135X5, #225X3, #315X1, #385X1, #405X1

Bitches.


Press 5X3 #120

#45X10, #95X5, #120X5X3


Bench Press 3X6 #170

#45X10, #135X5, #170X3X6


Good Morning Darlings 5X8 #145

#145X5X8

Matt Cricchio
11-16-2010, 03:52 PM
BW: 195

Warm-Up:

3 Min Row



3X40m Prowler #90, alternate high/low bars

Tough


Mob WOD

http://mobilitywod.blogspot.com/2010/11/episode-79365-best-shoulder-mob-ever.html

Matt Cricchio
11-18-2010, 04:54 PM
BW:194

Warm Up

3 Min Row

Back Squat 7X3 #260

#45X10, #135X5, #225X3, #260X7X3

Pendlay Rows 3X5 #175

#175X3X5

30-20-10 Back Extensions, Sit-Ups

3:00. All on the GHD

Matt Cricchio
11-19-2010, 04:04 PM
BW: 194

Warm Up

3X Band Shoulder Mobility
3X10 Wall Slides

Press MEX1 #170

#45X10, #135X3, #155X1, #170X1


7X3 Dips #25

#25X7X3


Shoulder #100 Stone X20



Last post here. Take good care.