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Matt Cricchio 07-11-2007 12:30 PM

A little bit of everything

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:


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


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.


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.


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

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


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

more work
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

Good day.
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.

100 pull-ups
100 push-ups
100 sit-ups
100 squats


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

More endurance work
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

Well, a little more running and a little more swimming.
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
Rest 2 minutes
Sit-ups: 91
Rest 2 minutes
Max in 1 minute
Rest 2 minutes
Max in :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.

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