A little bit of everything

[Matt Cricchio]

Originally Posted by James Evans

I've just seen the 5 rounds of 1 mile run etc. you did the other day. Bit scared to read the rest of your posts.

I'm scared to read what I got to do the next day too.


today-

2000m swim, SS w/fins. 43:21.

I turtle backed a lot. Gotta get used to swimming with the mask.

then,

15X20 push-ups
15X25 sit-ups
4X12 pull-ups
15X15 bar dips

44:26

This was whatever.

[Matt Cricchio]

21-15-9

Row for cals
#65 snatch
#20 wall balls

9:43

Touch and go on the snatches, threw the ball to a 10ft target. Felt good.

[Matt Cricchio]

Today-

Using the template of R27, now add 10 minutes to run near the end of the route, preferably involving a nasty climb. So, your five minutes from your usual finish, run in a different direction for five minutes out and then five minute back and then continue.

I didn't get the nasty climb in. There were plenty in the begining. First 1.5 miles was 10:18, finisher of 3.06 was 21:36, so I went on until 31:26 and got 4.25 miles in. Felt pretty toasty.


5X100m sprints, rest :30 after each sprint, 8X50m sprints, rest :15 after each sprint.

Swam these without a fins but in a mask. The mask makes me hypoxic. My form was poor on this and I'm not sure if I should really go for form and stop trying to race. I haven't yet because I am SO slow.

weighted pull-ups, 65# 2X10
weighted dips, 65# 2X10

Started these with #65 hanging from my waist. My tender areas were under dire threat. I put on the 20# vest and hung the 45#. It worked well. I rested 1:30 between sets.

[Matt Cricchio]

Some people tried this at CrossFit RVA today. It seems right up PM's alley:

10 rounds-

1 minute max Clean and Jerk reps.
1 minute rest

The clean is a power clean, the jerk is a split jerk or a push jerk. Go heavy on the loading (i.e. something close to your 5 rep max). Your score is the round with the lowest number of reps.

One guy did 135lbs. He scored a 5.

I'd like to see some of you guys try it.

[Matt Cricchio]

Weighted 8 foot rope climbs, #12 vest, no feet 2X10

These were not that hard.

"Those burpees suck"
10 pull-ups
20 Kettlebell swings, 1.5 pood
30 24' box jumps
40 push-ups
50 sit-ups
60 burpees
10 pull-ups

9:32

This name is a misnomer. The burpees did not suck. Everything was done unbroken except for the burpees.

[Matt Cricchio]

Today:

2 minutes on, 1 minute off, 30 minutes. Hard running.

These intervals were very good. I could run hard the entire time. I got in 2.5-2.75 miles.

Then:

Max chins-
11
rest 2:00
9
rest 1:00
6
rest :30
6

Max four count flutter kicks-
62
rest 2:00
53
rest 1:00
62
rest :30
41

Max divebomber push-ups
22
rest 2:00
17
rest 1:00
13
rest :30
12

[Matt Cricchio]

4 rounds:

10 50# sandbag clean and jerks
10 40# dumbell snatches, 5 left, 5 right
10 40# dumbell swings

8:04

If I had warmed up before this I think I could have done it a bit faster

500m row sprintsX3, rest as long as previous row took

1. 1:46
2. 1:54
3. 1:54

Rowing is hard dudes.

[Allen Yeh]

Originally Posted by Matt Cricchio

1. 1:46
2. 1:54
3. 1:54

Rowing is hard dudes.

Yes, yes it is.

[Matt Cricchio]

Have to go to work so I squeezed this in:

4 rounds

400m run
15 #85 push-presses
15 #85 SDHP

13:50

I did this one about 10 months ago and did it in 23 minutes. Not a bad improvement.

Might row later, might not.

[Matt Cricchio]

500m swim: 12:09

Max push-ups in 2:00- 96
Max sit-ups in 2:00- 81

Max dead-hang pull-ups- 12

1.5 mile run- 10:36

Came home and I had to do Murph

"Murph"
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

w/#20 vest, done Cindy style

55:28