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:

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!