Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Training Logs

Reply
 
Thread Tools Display Modes
Old 08-22-2007, 06:58 PM   #21
Matt Cricchio
Member
 
Matt Cricchio's Avatar
 
Join Date: Jun 2007
Posts: 245
Default

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 is offline   Reply With Quote
Old 08-23-2007, 07:36 PM   #22
Matt Cricchio
Member
 
Matt Cricchio's Avatar
 
Join Date: Jun 2007
Posts: 245
Default Power CrossFit

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 is offline   Reply With Quote
Old 08-24-2007, 06:13 PM   #23
Matt Cricchio
Member
 
Matt Cricchio's Avatar
 
Join Date: Jun 2007
Posts: 245
Default

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 is offline   Reply With Quote
Old 08-27-2007, 07:15 PM   #24
Matt Cricchio
Member
 
Matt Cricchio's Avatar
 
Join Date: Jun 2007
Posts: 245
Default

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 is offline   Reply With Quote
Old 08-28-2007, 07:29 PM   #25
Matt Cricchio
Member
 
Matt Cricchio's Avatar
 
Join Date: Jun 2007
Posts: 245
Default CrossFit time

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 is offline   Reply With Quote
Old 08-29-2007, 06:54 PM   #26
Matt Cricchio
Member
 
Matt Cricchio's Avatar
 
Join Date: Jun 2007
Posts: 245
Default More work

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
Matt Cricchio is offline   Reply With Quote
Old 08-30-2007, 07:34 AM   #27
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

Quote:
Originally Posted by Matt Cricchio View Post

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/
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
Allen Yeh is offline   Reply With Quote
Old 08-30-2007, 08:18 PM   #28
Matt Cricchio
Member
 
Matt Cricchio's Avatar
 
Join Date: Jun 2007
Posts: 245
Default Power Bias Day

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 is offline   Reply With Quote
Old 08-31-2007, 07:14 PM   #29
Matt Cricchio
Member
 
Matt Cricchio's Avatar
 
Join Date: Jun 2007
Posts: 245
Default

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 is offline   Reply With Quote
Old 09-05-2007, 11:45 AM   #30
Matt Cricchio
Member
 
Matt Cricchio's Avatar
 
Join Date: Jun 2007
Posts: 245
Default

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 is offline   Reply With Quote
Reply

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -7. The time now is 07:57 PM.

Powered by vBulletin® Version 3.8.9 Beta 3
Copyright ©2000 - 2014, vBulletin Solutions, Inc.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator