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Old 07-11-2007, 12:30 PM   #1
Matt Cricchio
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Default A little bit of everything

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Old 07-11-2007, 12:34 PM   #2
Matt Cricchio
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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.
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Old 07-11-2007, 12:47 PM   #3
Rick Deckart
Join Date: Jan 2007
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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.
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Old 07-11-2007, 07:14 PM   #4
Matt Cricchio
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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.
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Old 07-12-2007, 08:30 PM   #5
Matt Cricchio
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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.
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Old 07-15-2007, 08:35 PM   #6
Matt Cricchio
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Default 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!
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