A little bit of everything

[Matt Cricchio]

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]

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]

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]

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]

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]

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]

Originally Posted by Matt Cricchio

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]

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]

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]

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