Dominic in Miami

[Dominic Sirianni]

Tuesday 09/22/09

Light warmup

Squats

warmup:
45x10
135x5
225x2

working
325x5
325x5
325x5
325x5

conditioning:
done with a partner
one runs 200m while the other holds on to the pullup bar, each drop results in 5 burpees
5 rounds
12:31

lots of stretching

[Dominic Sirianni]

Did the CrossFit workout 'Grace'

135# Clean and Jerk for time - 4:16 (PR) last time was 4:54
All the cleans were power cleans from the deck - first 20 or so were puch jerk - the last ten or so were split

rest

50 1.5 pood kb swings - 1:39

lots of stretching

[Dominic Sirianni]

Rest day with some light work

pullups from dead hang
2-2-2-2-2-2

jump rope practice
114 singles (PR)
foot to foot practice

[Dominic Sirianni]

Complete Rest

[Dominic Sirianni]

Did Crossfit's Fight Gone Bad at CrossFit Threshold

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

total reps 222 (4 less than PR)

[Dominic Sirianni]

Press
5x5x5x5x5
165#

Chins - max reps - 3 sets
4-4-4

Conditioning/Finisher
20 sledgehammer (10 per side)
5 burpees
sprint to first light pole and back

5 rounds
6:32 (almost caught my fast friend Joe!!!)

[Dominic Sirianni]

Did the CrossFit Workout called the Chief

Max Rounds in 3 Min. of:
3 Power Cleans @135#/95#
6 Push-ups
9 Squats

Rest 1 minute. Repeat for 5 Cycles.

Post rounds completed for each of the 5 cycles.

Results:
Round 1 - 4
Round 2 - 4 plus
Round 3 - 3
Round 4 - 3
Round 5 - 3 plus

Felt tough. Bar started falling apart in round four and completely fell apart on last few reps.

[Dominic Sirianni]

Over Head Press
190x5
190x5
190x4 (fail last rep)

Push Press
205x3
210x3
215x4

Rest, then

100 jump ropes
200 mtr run

3 rounds for time

No coordination or shoulder movement at the end, missing single jumps over and over again.

[Dominic Sirianni]

Rest Day

[Dominic Sirianni]

Rest Day

[Dominic Sirianni]

Rest Day

[Dominic Sirianni]

Competed in first ever meet in the 275# weight class - completely raw - no wraps, belt, etc.

Squat - 192.5 kg
Bench - 135 kg
Deadlift - 245 kg

Total - 572.5 kg

Meet was super boring. Only me and one other guy in my weight class. He was a beast though and it was awesome to watch him lift. I think this is something I will do once a year as a benchmark.

[Dominic Sirianni]

Sunday - WOD at CrossFit Kingdom

Start with a 24" box with 2 45lb. Plates and a 20lb. Medicine ball stacked on top.

Grab medicine ball and do 25 wall balls
OH lunge the ball 25' and sprint back
OH lunge the plate 25' and sprint back
OH lunge the next plate and sprint back
OH lunge the box down and do 25 box jumps
Sprint 50m out and back
Then OH lunge it all back to the starting setup

7:06

[Dominic Sirianni]

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

30:43

Killed me - did first 50 GHds then 16 GHDs then abmats. Big thanks to Alex and Phaleo for coaching me through. I really underestimated this WOD.

[Dominic Sirianni]

"Angie"
100 pull ups
100 push ups
100 sit ups
100 squats

scaled
no sit-ups

35 pullups and 65 ring rows

30 minutes plus

need a rest day

[Dominic Sirianni]

Wrecked - core is intensely sore as are my legs.

[Dominic Sirianni]

Worst two days of soreness in a long time - feeling a little better after lots of food and water and sleep.

[Dominic Sirianni]

CrossFit 305 (http://garageworkout.blogspot.com) in Miami programmed this chipper:

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
25 Double-unders
25 Push Ups
20 Toe to Bar/Knees to elbows
30 Kettlebell swings, 2 pood/1.5 pood
30 Sit-ups
20 Hang squat cleans, 95/65
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Run 200 meters

I did this scaled:
Knees to elbows
Rope assists from the floor

50:54

This crushed me like a little kitten.

I did get all my dubs in though!

That's the first time ever getting all my double unders in a WOD. I need to focus on nutrition.

[Dominic Sirianni]

Family day at the beach (http://garageworkout.blogspot.com/2009/10/saturday-10th-of-october-2009.html) with CrossFit 305 (http://garageworkout.blogspot.com/) and a bunch of other affiliates in Miami. CrossFit 305 (http://garageworkout.blogspot.com/) programmed a little loop in and out of the ocean that we ran through. Lots and lots of fun, then we grilled meat and veggies and ate, drank and laughed until sunset. Pics over here. (http://s177.photobucket.com/albums/w218/thefreshest1/CrossFit%20305%20-%20Beach%20WOD/)

Started with:
Sprint 25' into the water, full submersion and sprint back

then three loops of:
bear crawl about 30'
sprint another 30' and turn and sprint 25' into the surf
15 pushups in the surf
50' sprint in the surf
15 situps uphill in the surf
long jump burpees back to the start

finish by sprinting into the water

19:45 for me

[Dominic Sirianni]

Rest and recuperation

[Dominic Sirianni]

Worked out at the home base - CrossFit 305 (http://garageworkout.blogspot.com/) in Miami.

They programmed (http://garageworkout.blogspot.com/2009/10/monday-12th-of-october-2009.html) the following WOD, which I believe was a main site WOD a few weeks prior.

For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

I can't do pistols, so I held onto a gymnastics ring for balance. I had some good legs left in the last 800, which was nice.

23:03

did a one minute plank hold after.

Tonight there was a lecture on Paleo/Zone eating as a new Lean Out Challenge out. I will be participating in an effort top drop some pounds and get faster.

[Dominic Sirianni]

Crossfit 305 (http://crossfit305.com/) workout - they programmed (http://garageworkout.blogspot.com/2009/10/tuesday-13th-of-october-2009.html) a WOD that is a slightly modified version of a main site WOD.

21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95/65 pounds
Sit-ups
Squats

Finished in 19:28 Rx

Had a lot more gas but my lower back started severely cramping again. Gotta get rid of this extra weight. Its hindering my workouts for sure. Any high rep weighted movement where the eccentric motion taxes my back seems to trigger a severe cramp in my lower back that fades away after about 20 minutes of rest.

[Dominic Sirianni]

CrossFit 305 (http://garageworkout.blogspot.com/) had this programmed (http://garageworkout.blogspot.com/2009/10/wednesday-14th-of-october-2009.html):

30 Muscle ups for time

or

10 rounds of
10 pullups
10 pushups

Scaled to
5 pullups/5 pushups - 9 rounds
5 ring rows/5 pushups - 1 round
10 ring rows/10 pushups - 5 rounds

16:32

Callus started to rip after 45 pullups, which really sucks.

[Dominic Sirianni]

CrossFit 305 (http://garageworkout.blogspot.com/) had presses and deadlifts programmed (http://garageworkout.blogspot.com/2009/10/thursday-15th-of-october-2009.html) today.

Overhead Press
3-3-3
190-195-200

Deadlift
3-3-3

I got this far in warmups:
45x5
135x3
225x3
315x2
405x2
540x1

Calluses ripped completely at this point and I stopped


4 x 100 meter sprint

I got the sprints in 14-15s each which was really great for me. I felt very light on my feet which could be due to the Paleo/Zone eating or just the mental aspect of making healthier choices.

[Dominic Sirianni]

CrossFit 305 (http://garageworkout.blogspot.com/) had Helen (http://garageworkout.blogspot.com/2009/10/friday-16th-of-october-2009.html) programmed for today. I was pretty banged up, but wanted to warm up and stretch out without taxing my system.

Cardio Helen
400m jog
21 russian kb swings 1/2 pood
12 ring rows
3 rounds
12:31

Never lost my breath - lots of stretching afterward.

[Dominic Sirianni]

CrossFit 305 (http://garageworkout.blogspot.com/) had their first weightlifting class (http://garageworkout.blogspot.com/2009/10/saturday-17th-of-october-2009.html) today that was focused on the Snatch. Peter ran the class ad we did a whole lot of snatch balance work and some two position snatches. It was a lot of great technique practice.

Then at 1pm we headed over to the park to do a whole bunch of fun stuff.

First we did some light warmup and dynamic stretching. Then we did:

15 squats
jump up the bleachers, one at a time, run back down
15 push-ups
5 rounds

rest and recover, break into six person teams

wheelbarrow 25' broad jump back
2 rounds

rest and recover
lateral jungle gym back and forth while team wall sits
sprint to light pole and back

rest and recover

100 pullups
200 dips
300 situps
carry a team member on your back to the light pole

Big props to Gruber for carrying my big ass.

Great workout and a lot of fun.

[Dominic Sirianni]

Sunday rest day. Watching the Saints beat up on Big Blue.

[Dominic Sirianni]

Miami is experiencing a cold front so CrossFit 305 (http://garageworkout.blogspot.com) was feeling pretty nice in the high 60's. They had Fran programmed (http://garageworkout.blogspot.com/2009/10/monday-19th-of-october-2009.html).

"Fran"
21, 15 and 9 reps of:
Barbell Thruster 95/65
Pull Ups

I scaled the pull-ups to 7-7-7. Last time I did 6-6-6. My time was 5:57, last time it was 30 seconds faster. I do seem to have lost 6 pounds of bloat in a week of eating paleo-foods in zone proportions at 18 blocks a day.

[Dominic Sirianni]

CrossFit 305 (http://garageworkout.blogspot.com/) had Elizabeth programmed. (http://garageworkout.blogspot.com/2009/10/tuesday-20th-of-october-2009.html) I did that one plus some assistance work at the end.

"Elizabeth"'

21-15-9
Clean 135 pounds
Ring Dips

Did it as prescribed in - 15:18 (PR)

10 GHD
10 back extensions

3 rounds with equal rest

4 pole to pole sprints max effort with about 20 seconds recovery.

Feeling pretty good right now, although my legs are fairly thrashed.

[Dominic Sirianni]

Workout at CrossFit 305 (http://crossfit305.com/) @ 630pm

4x800m (http://garageworkout.blogspot.com/2009/10/wednesday-21st-of-october-2009.html) every ten minutes - 3:48, 4:04, 4:25, 4:24

So the first 800 started and then the next one started 10 minutes later. The idea was to get all the times within 10 seconds of each other. I came out wayyyyy too hard on the first run. Live and learn.

4x40yd max effort - rest was walking back to start
max pull-ups one minute - 15 (pr)

Legs felt pretty smoked. I felt them all night long.

Weighed myself - 10 pounds lighter than Day 1 of this challenge. Bloat is disappearing.

[Dominic Sirianni]

Workout at 530 pm at CrossFit 305 - Miami, FL
Push Press
3-3-3-3-3

tabata push-ups

205x3
210x3
215x3
220x1 (failed on second rep)
205x5

tabata push-ups - 49

skipped sprints as my knees were shot.

I felt super low energy and had a hard time in the workout. I am attributing this mainly to restless sleep brought on by leg pain and fourth day in a row of training. Rest day tomorrow.

[Dominic Sirianni]

Rested today - did nothing. Took a nap.

[Dominic Sirianni]

Did the Olympic lifting class at CrossFit 305.

We did a lot of progressions, some snatch balance, heaving snatch balance, high hand snatch, tall snatch, etc. It was a lot off great technique work.

We finished up with some overhead squats, worked up to some triples @ 155#, nothing too crazy. Each squat had a two second hold at the bottom.

Then at the 1pm class we did Murph with a buddy. Two people complete the CrossFit workout Murph as fast as you can. Partition as needed, only one person can work at a time. Last run done at the same time.

"Murph"

Run 1 mile

100 pull-ups
200 push-ups
300 squats

Run 1 mile

the whole thing took 40 plus minutes.

I also got a chest to bar pull-up for the first time ever. I am 12 pounds lighter a week and a half into eating paleo/zone.

[Dominic Sirianni]

Rest day at Landshark stadium, watching the dolphins implode

[Dominic Sirianni]

CrossFit 305

"Tyler"
Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

Scaled:

First 3 rounds - 14 pull-ups, 14 ring dips
After 6 pulls in the fourth, scaled to ring rows and push-ups

31:06

This was rough

[Dominic Sirianni]

Overhead Squat practice

45x10
95x3
115x3
135x3
95x33

then

Four rounds for time of:
50 meter sprint
50 meter lunges
50 sit ups

21:something

Ouch. sit-ups eat me up!

[Dominic Sirianni]

Weighted Pull Ups
1-1-1-1-1-1-1

10-15-20-25-30(pr)-32.5(pr)-35(pr)

Row 500m
1.36.4 I didn't have the juice today for the row.

[Dominic Sirianni]

Rest Day

[Dominic Sirianni]

Rest Day

[Dominic Sirianni]

Attended a Level I cert at BGI south - we did two workouts - one was tabata squats - keep your lowest number - I got 17

Then we did Fran which I scaled to jumping pull-ups - I got a round 5 minutes.

[Dominic Sirianni]

Four stations:

push-ups
1.5 pood kettlebell swings
rest
80 meters out and back

4 members to a team - cycle through each exercise in order. Score is total reps in 12 minutes

We got 581.

[Dominic Sirianni]

this was programmed at the box:

"Tommy V"
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps1
5 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
Post time to comments.


My shoulder was hurting so I just did some rope climbs - it was my first time getting up and down a 15' rope.

[Dominic Sirianni]

Deadlift
1-1-1-1-1-1-1 reps

475-525-545(f)-545(f)-495-495-495

then 405x5

Rest as needed...

Three rounds for time:
15 push ups
Sprint 200 meters

5:55

then

30 GHD's no clock

[Dominic Sirianni]

Rest Day - business travel

[Dominic Sirianni]

Hotel room met-con

10 push-ups
15 squats

10 rounds

11:01

[Dominic Sirianni]

did an hour of Yoga at BE Gym in Carroll Gardens Brooklyn with my friends

[Dominic Sirianni]

Rest Day

[Dominic Sirianni]

rest day

[Dominic Sirianni]

For time:
12 Squats
12 Push-ups
12 Pull-ups
12 Sit-ups
24 Squats
24 Push-ups
24 Pull-ups
24 Sit-ups
36 Squats
36 Push-ups
36 Pull-ups
36 Sit-ups

29:52

[Dominic Sirianni]

Mile - 7:35

then

30 GHD's 0:55

[Dominic Sirianni]

"Nancy"
5 rounds for time:
Run 400 meters
95 pound Overhead squat, 15 reps

19:28

Minute off my PR. I had to stop for a bathroom break in the middle, which probably contributed to the slower time.

Max dead hang pull-ups - 3

[Dominic Sirianni]

front squat practice
95x3
135x3
225x3
255x3

working on form - I tend to lose the thoracic curve at the bottom of the lift.

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

pull-up ladder 9+8

PR by two rounds and change!

[Dominic Sirianni]

Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups


6 rounds plus 3 snatches.

this sort of thing greatly fatigues my back

[Dominic Sirianni]

Rested all day

At the box we had this challenge, which I helped out with:

CrossFit 305 Fittest In Miami Challenge 3

Event One
Saturday's first event will be an outdoor field run including backward running, four point running (bear crawl, crab walk) and short bouts of bodyweight movements.
No Time Limit

Event Two
A 'barbell-to-overhead-any-way-how' event.
The Rx class weight for men is 155#/women 105#
The total weight to lift for men is 5,000#/women 3,500.
The barbell must go from the ground to overhead each rep.
Scaled class will be available.

Rx Class
Men-33 reps
Women-34 reps
Men scaled options
135-38 reps
115-44 reps
95-53 reps
Women scaled reps
75-47 reps
65-54 reps
12 minute time limit

Event Three
Three rounds for time of:
15 burpees
15 dumbell swings with each arm
40 yard lunge with dumbbell
40 yard sprint back with dumbbell
12 minute time limit.

[Dominic Sirianni]

Rest Day

chores, cleaning and more chores....

[Dominic Sirianni]

Rough day. My arm still hurts from arm wrestling on Friday.

Scaled as follows:
50 box jumps - 20" box
50 jumping pull-ups
50 one arm dumbbell swings 20#
50 walking lunges
50 GHD sit-ups
50 push press - 45#
50 hip extensions
50 wall balls shots, 20#
50 burpees
50 double unders

64 minutes and change

I was at 26 minutes when I got to wall balls. You do the math. The double unders were probably one of the most frustrating exercises I have done recently. I couldn't string them together and I was exhausted.

[Dominic Sirianni]

did 1000 air squats today - took a little over an hour

[Dominic Sirianni]

CrossFit's Cindy

5 pullups
10 pushups
15 squats

AMRAP 20 minutes

9 rounds - hurting from yesterday's workout still

[Dominic Sirianni]

Rest Day

Still can't walk all that well, especially going down stairs.

[Dominic Sirianni]

Rest Day

Legs are still burned

Led my first CF Class ever

We went to a park and did my version of BW Eva

Run 800m
60 squats
30 pull-ups

5 rounds

A good time was had by all

[Dominic Sirianni]

Rest Day

Legs are starting to come around

Led another CF Class in the park

max pushups in 1 minute

rest and recover

30 Squat jumps
15 knee to elbow

5 rounds

rest and recover

double your number of pushups from before

Seemed like a good class

[Dominic Sirianni]

4th day of rest and ready to get training tomorrow!

Wonderful day at Fairchild Tropical Garden celebrating my anniversary followed by a really nice dinner.

[Dominic Sirianni]

10 Over Head Squat (95/65)
20 Squat Cleans (95/65)
30 Push Press/Push Jerk (95/65)
40 Pull-ups
50 Wall Ball shots (20/14 to 10', not above or below)
60 Double Unders
70 Sit-ups (Abmat, unanchored, chest touches thighs)
800 m Run

I scaled the doubles to 180 single unders

49:00

muscle cramps on situps

[Dominic Sirianni]

Row 750 meters
75 thrusters @ 45#

7:10

Really wanted to break 7 minutes. Next time.

[Dominic Sirianni]

Rest day

[Dominic Sirianni]

We were guests of CrossFit Milford (http://www.crossfitmilford.com/blog.php?id=5448) on Turkey Day while visiting my folks in New haven. They were extremely welcoming and nice and we got a great workout in. My back froze up on the second 800m but unfroze with some foam roller.

"Get Your Turkey On"

Each team will complete each of the following. The teams will be in groups of 2-4 (depending on the number of people in attendence). One group will run while the other group performs as many repetitions of the desired exercise. When the group comes in from the run they will switch roles. Your total score is based on the total number of reps performed minus your total time.
800 meter run
max rep deadlifts (225/155)
800 meter run
max rep wall balls
800 meter run

Not sure of the final score because we lost count on the last round!! Great workout though.

[Dominic Sirianni]

Rest Day

[Dominic Sirianni]

Rest Day

[Dominic Sirianni]

Rest Day

[Dominic Sirianni]

Great gymnastics warmup courtesy of Leo at Evolution (http://journal.crossfit.com/2009/11/the-russians-gymnastics-warm-up-1.tpl)

"Diane"
21-15-9
Deadlift 225/155
Handstand Push Ups

scaled to high box pikes

5:46

I just looked at my last time - this was a 30 second PR and last time I scaled the high box pikes to 15-12-9

3 days rest really helped

[Dominic Sirianni]

500 m Run
40 Sit-ups (unanchored, chest to thighs)
30 Hang Power Cleans (95/65)
20 Pull-ups
10 Box Jumps (28/22)
20 Pull-ups
30 Hang Power Cleans (95/65)
40 Sit-ups (unanchored, chest to thighs)
500 m Run

26:59

was pushing to break 30 and came in pretty strong

[Dominic Sirianni]

gymnastics warmup (http://journal.crossfit.com/2009/11/the-russians-gymnastics-warm-up-1.tpl) then

Press 1-1-1
205-215-220(f)

Push Press 3-3
205-215

Shoulder still a little janky from arm wrestling two weeks ago! I am stuck at 215 in the press

[Dominic Sirianni]

been slacking on keeping this up to date - will do better !

[Dominic Sirianni]

400m lunges

20:something

[Dominic Sirianni]

rest day

cardio helen
jog 400m
21 .5 pood kb swings
12 ring rows

not for time

lots of foam roller and stretching

[Dominic Sirianni]

Rest Day

[Dominic Sirianni]

Rest Day

[Dominic Sirianni]

Complete as many rounds as possible 20 minutes of:

15 tuck jumps
25 Butterfly Sit-ups
5 single arm KB/DB swings per side-10 total

60# db

5 rounds plus 15 tuck jumps, 25 butterflies, 5 swings

[Dominic Sirianni]

"Joshie"

Complete three rounds for time of:

40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

These are squat not power snatches.

scaled to 9 reps - first time doing L pull-ups

DNF

2 round in

~34:00

[Dominic Sirianni]

Front squat

3-3-3-3-3 reps

warm up
45x3
95x3
135x3
185x3

working sets
225x3
275x3
285x3
295x3
305x3

[Dominic Sirianni]

Complete three rounds for time of:

Run 800m
155 pound Power cleans, 21 reps

RX - 35:16

Predictably the run slowed me down. Back felt a little crampy, but not too bad overall.

[Dominic Sirianni]

Rest Day

[Dominic Sirianni]

Rest Day

[Dominic Sirianni]

Rest Day

[Dominic Sirianni]

Row 1000 meters
42 Situps
21 Deadlifts 225
30 Situps
15 Deadlifts 225
18 Situps
9 Deadlifts 225

After calling time on last deadlift, continue to hold bar at full extension for maximum time.

13:40

sit-ups killed me

[Dominic Sirianni]

Push Jerk

1-1-1-1-1-1-1

45x3
95x2
135x2
185x1
205x1
225x1
235x1
245x1
255x1

form was best on 245. Need a lot of practice with this lift because the sky is the limit...

I really tend to have a difficult time getting my hips open all the way with consistency.

[Dominic Sirianni]

For time:
Run 800 meters

30 Kettlebell Swings
30 GHD Sit-ups
30 Kettlebell Swings
30 Knees to Elbows
30 Kettlebell Swings
30 AbMat Sit-ups

2 pood

35:35

Got some lower back cramps. First time doing more than 2 k2e.

[Dominic Sirianni]

Rest Day

[Dominic Sirianni]

Rest Day

[Dominic Sirianni]

4 x 200m

2:30 rest between each effort

then snatch balance work with 3s and 5s

then C n J ladder @135#

6+6 - need to face the clock next time as I had a fair amount of juice left and just didn't realize where we we were in the minute.

[Dominic Sirianni]

Rest Day

[Dominic Sirianni]

"Mission Mile"

Run 1 mile as a team (2-3 member teams)
with a pair of dumbells stopping
every 400 mtrs to complete 15 thrusters each.
Carry the weight any way you like.

Did it with my buddy Pheleo

21:08 I think

double burpee ladder 8

came down weird on my wrist and had to stop, next time more.

[Dominic Sirianni]

"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

6 runs

6,6,6,6,4, didn't get the last round of pulls in unfortunately

double burpee ladder

10 - much better

[Dominic Sirianni]

Rest Day

[Dominic Sirianni]

tabata squats

15,16,16,16,16,16,15,14 - 124

didnt have time to do almost anything today because of the awesome problem of family obligations.

[Dominic Sirianni]

Rest Day

[Dominic Sirianni]

Rest Day

[Dominic Sirianni]

Rest Day

[Dominic Sirianni]

10x3 ring dips

rest and recover

21-15-9
SDLHP
Pull-ups

did first 2 pull-ups c2b and then kipping

7:44

happy about progress with ring dips

[Dominic Sirianni]

tried this rep scheme from the CF main site

1-10-1-20-1-30

I was way too ambitious on the high rep ones. Once my breathing became heavy, I couldn't maintain an erect posture and had to drop the bar.

335x1
245x10
345x1
215x18 (dropped bar)
365X1
175X16 (dropped bar)

[Dominic Sirianni]

rest day with extra napping

[Dominic Sirianni]

Snatch balance practice

400m run
25 burpees

4 rounds

25:08

[Dominic Sirianni]

Bench press
135x5
205x5
255x5x5

Slow GHD sit-ups with 10lbs. med ball held overhead
5x5

5 ab wheel roll outs from knees
10 wall slams per side

5 rounds not for time
Last round cut short by equipment failure

plank hold 1:24

[Dominic Sirianni]

Running technique drills

then

Fartlek - slow pace - 5 rounds

then OHS with 3 second pause at the bottom 3 reps 5 sets working up to 155#

then rest and recover

Team Workout
4 person team
One person working at a time, with one person holding a 1 pood kb above the waist - complete the following
50 Thrusters
75 knees to elbows
100 pullups
150 situps
run 1600m
200 squats
250 double unders
Row 3000m

38:10

[Dominic Sirianni]

Rest Day

[Dominic Sirianni]

Rest Day

[Dominic Sirianni]

Handstand practice, some ring push-ups, frog stands a la Leo's W/U (http://journal.crossfit.com/2009/11/the-russians-gymnastics-warm-up-1.tpl)

then Deadlift 5x5 @ 440#

[Dominic Sirianni]

Strict standing press 5x5 @ 175#

rest

21-15-9
burpees
box jumps 22"

7:52

[Dominic Sirianni]

Rest Day

[Dominic Sirianni]

Light warm up then practiced 1 arm push ups and one arm chins

[Dominic Sirianni]

Bench Press
5×5 @ 260 last set 7 reps

Oly Class
muscle snatch
hang power snatch

20 squats plu sone box jump not for time – four rounds

Conditioning
1/2 Kalsu 15 minute cap
every minute do 5 burpees and max rep 135# thrusters until you complete 50 thrusters or run out of time

I ran out of time at 27 reps

[Dominic Sirianni]

Rest Day

[Dominic Sirianni]

Power Cleans
5x3 @ 205lbs.

1RM Box Jump
32"

400m
1:27

[Dominic Sirianni]

Hand stand practice, rings practice, etc.

10 mins AMRAP

2 dead hangs
4 ring dips
6 OHP 135#
8 k2e kipping

3 rounds

rest then row a bunch

[Dominic Sirianni]

Pull Ups
2-1-1-1-1-1

GHD Sit Up with 12lb med ball/AbWheel Roll Out
5-5-5 each
not for time

Rest

50 burpees
5:10

[Dominic Sirianni]

Rest Day

[Dominic Sirianni]

Rest Day

[Dominic Sirianni]

100 jump rope
Bench
265 4x5
265 1x8

Snatch Progressions

worked on the first pull, RDL with snatch grip

Snatch grip deadlift
165 2x3
225 3x3

Really felt it in my grip

5k row - 22:45.9

50 push-ups

[Dominic Sirianni]

Read an article from Dan John about rest (http://danjohn.net/2009/12/rest-the-definitive-answer/) and resting more and was considering complete rest for a week every 8 weeks.

[Dominic Sirianni]

set up to do 5x3 deadlifts @ 475

I did some jump rope, a bunch of rolling and stretching and then warmed up as follows:

45x5
135x3
225x3
315x2
415x1

I did my first set at 475 no problem.

The first rep of the second set, I felt a shooting pain in my lower back on the right side. I stopped the deadlifts and did some rolling, stretching and reverse hypers.

Lot of pain.

[Dominic Sirianni]

Back still hurting - so I took full rest

[Dominic Sirianni]

30 minutes treadmill
some unweighted reverse hypers
some single leg lifts

Back still a little tweaked, but better

[Dominic Sirianni]

30 minutes treadmill
some unweighted reverse hypers
some single leg lifts

Back still a little tweaked, but better

I put a little incline on the old thing and watched some SportCenter

[Dominic Sirianni]

30 minutes treadmill
some unweighted reverse hypers
some single leg lifts

Back still a little tweaked, but better - steadily improving

[Dominic Sirianni]

first day back under a barbell

20 minutes treadmill - lots of rolling and stretching

45×5
95×3
115×3x4
125×3

[Dominic Sirianni]

Rested Tuesday

Back in the gym Wednesday - going slow....

Press
65x5x5

[Dominic Sirianni]

Box Jumps
24"x1x5

Holds, for time, two efforts each with full recovery:
L-Sit - 15/12
Ring Stability Hold - 22/46
Handstand with support - 22/39
Bar Hang - 15/1:00

4 rounds

Row 30 seconds on/30 seconds off

distance 171, 167, 119, 164

[Dominic Sirianni]

Rind Dips/Pull ups x 5/1x4

then

Lunges/push ups
21-18-15-12-9-6-3

10:49

[Dominic Sirianni]

Press
45x5
95x3

working sets
125x5
145x5
165x9

then

push ups 10x10 plus 2 extra reps

GTG pullups

light jog around the neighborhood

back feeling pretty decent

[Dominic Sirianni]

Walked on the treadmill for 30 minutes at 5.0% incline, 3.0 pace.

Then did 110 push-ups and some stretching.

[Dominic Sirianni]

testing out some weight today

Squat
45x5
135x3
225x2

working sets
245x5
275x5
320x6

felt good, a little stiff and weak in the lower back, but okay.
foam rolling unweighted reverse hypers.

ran a mile at 75% - untimed

Press
95#x29
95#x17
then push pressed 95#x3

arms burned a bit

lots of stretching, foam rolling, etc.

[Dominic Sirianni]

Bench Press
45x5
135x3
Working sets
185x5
215x5
240x11

Rest then 10 minute AMRAP
10 pushups
1 dead hang pullup
10 butterfly situps

7 rounds in 10:15
Last two rounds subbed 5 ring rows for the pullup

[Dominic Sirianni]

800m run
30 pushups
30 16" step ups

4 rounds
42:16

lots of foam rolling

Agile 8

[Dominic Sirianni]

rested sunday

Press
45x5
95x3

working sets
135x3
155x3
175x9

rested about 2 hours then did

Fight gone Mildly Awry
Squats
Ring Rows
Box Jumps
Push Press
Row
200 reps

My shoulder is feeling a little jacked. Lets see how it feels tomorrow.

[Dominic Sirianni]

10 minutes on the treadmill at 6.0% incline 3.0 speed (treadmill broke)
20 minutes on the stationary bike

[Dominic Sirianni]

Squats
265x3
300x3
340x1 - twinge in the back - cut the workout short. I sure hope my back isnt too bad again.


100 pushups
100 step ups

[Dominic Sirianni]

30 minutes on the elliptical back still sore

[Dominic Sirianni]

Couple days rest. My back is sore but better.

PVC warmup

Bench
45x5
135x5
Working sets
195x3
225x3
250x11 (PR)

Then
5 sets of
95x10
Ring rowsx10

Plenty of stretching

[Dominic Sirianni]

30 minutes treadmill 5.0 incline 3.0 speed

[Dominic Sirianni]

Press
45×5
95×3
Working sets
145×5
165×3
180×8 (PR)

Then
5 sets of:
95×10
Black band DH pull-upsx10

Then
tabata rows 61 calories.

[Dominic Sirianni]

Tuesday - 2.23.10

Front Squat
33.5×5
38.5×5
43.5×5x3

5min row – 1030m

Starting out super light. Used the women's bar today. My buddy said I would make IGX proud if they saw me. Either way I am going to do a complete reset and just do a 5 lb linear progression on squats and deads. No Rush.

[Dominic Sirianni]

Agile 8
500m easy row

Bench
45×5
95×3
135×2
185×1

Working sets
215×5
240×3
270×9 (PR)

Then
5 sets of
100×10 BP
25×10 DB row
1 min rest

Rest and recover
5k Row – 22:55.8

Roll and stretch

[Dominic Sirianni]

Press
45×5
80×5
95×5
115×5

5 sets
95×10
BB pull upsx10

DL
65×5x5

Row
30:30 work:rest ×4
175m
164m
151m
163m

[Dominic Sirianni]

500m easy row
Agile 8

Bench Deload Week
45x5
95x3

Working sets
115x5
140x5
170x5

Then assistance work
5 sets of
Bench 45x10
Ring Rowsx10

Then
2k row - 7:55.7

[Dominic Sirianni]

Agile 8

Very light
45x5
55x5
65x5

Then 5 sets of
20 air squats
20 step ups - 16"

Then
Easy 8 minute row

[Dominic Sirianni]

push up ladder 14+10

then carried a whole bunch of plates, db's, kb's two blocks to the new gym. Damn that was freaking rough.

Next day spent 9 hours laying floor and moving all the plates and GHD's and racks around. I was HOUSED, but now we are in 3500 sq ft as opposed to 900. It feels good.

[Dominic Sirianni]

500m easy row
agile 8

Press
45x5
95x3
115x3

Working sets
130x5
150x5
170x11 (PR)

then
5 sets
95x10
bb pull upsx10

then 3k row 14:11 medium exertion

[Dominic Sirianni]

500m row
Agile 8

Rebuilding squat from the ground up

45x5

Working Sets
70x5
80x5
90x10

Then
5 sets of
20 .5 pood Goblet Squats
20 abmat butterfly sit ups

[Dominic Sirianni]

500m row
Agile 8

Bench
180x5
210x5
240x12

then

5 sets of
BP 100x10
DB row 35x10

[Dominic Sirianni]

row 500m
agile 8

Press
45x10
95x5
115x2

working sets
140x3
160x3
180x9 (PR)

then
5 sets of
Press 100x10
Black band pull-upsx10

then Deadlift (rebuilding)
70x5
80x5
90x10

then
3 rounds of
10 GHD situps
5 roll outs from the knees
5 med ball slams against the wall per side

[Dominic Sirianni]

Easy Day
Row 500m
Agile 8
Squat
Airx5
45×5
75×5
85×5
95×12

[Dominic Sirianni]

500m row @ 1:50 pace
Agile 8

Bench
45x5
95x3
135x2

working sets
195x3
225x3
250x13 (PR)

then
5 sets of
bench 105 x 10
db row 35 x 10

1k row 4:40

[Dominic Sirianni]

500m row

did some sandbag sprints which definitely stupidly sapped my strength for my presses. I did them cause some other people were doing them and I got sucked in. Lesson learned.

Press
150x5
170x3
190x6

no assistance work


That should teach me to do conditioning before strength...

[Dominic Sirianni]

500m row
Agile 8
400m light jog - knee hurting
some cone agility drills

Squat
45x5
80x5
90x3
100x12

deadlidt
75x3
85x3
95x12

3 sets of
GHD situps x 10
reverse hypers x10

[Dominic Sirianni]

500m row
Agile 8
10 k row - 51:05

was trying for 51:00, but couldnt reel it in.

glute ham raises 1,1,3

[Dominic Sirianni]

Jump Rope
60/50/40/30/20/10
Agile 8

Bench
45x5
95x3
135x3

210x5
240x3
265x9

then 5 sets
bench 115x10
db rows 40x10

2k row - 7:55.3 (PR)

[Dominic Sirianni]

First day getting back into some Oly stuff since back injury about 2 months ago

Jump rope
70/60/50/40/30/30/10

Overhead squat practice working up to some light triples
high hang snatch working some light triples

back felt solid, pulled the plug before doing anything stupid

deadlifts
80x5
90x3
100x15

3 sets of
3 glute ham raises
15 reverse hypers
15 GHD situps

Agile 8

[Dominic Sirianni]

Deload week

Warmed up with jump rope
10/20/30/40/50/60/70

Then some stretching courtesy of Pete

Press
45×5
80×5
100×5
120×5

Then 5 sets of
Press 45×10
1 pull up

Then
3k row nice and easy @ 7 damper ~2:24 pace – 14:19

Finished with agile 8

[Dominic Sirianni]

Jump Rope
10/20/30/40/50/60/70/60/50/40/30/20/10
Agile 8
Squat
45×5
55×5
65×5

Some jogging and calisthenics

14 rounds of Coach Rut's DB bear at 40# Ouch

[Dominic Sirianni]

Warmed up with some db swings, pp, dl, push up -rows and throws

Bench (deload week)
45×5
95×5
115×5
140×5
170×5

Deadlift
45×5
55×5
65×5

Finished with some sled drags Good times

[Dominic Sirianni]

Easy 3k row - 14:52

[Dominic Sirianni]

Did a partner workout with the Saturday morning class

Partners had to do equal work. While one worked the other rested in the bottom of a squat.

10 Burpees
20 Push ups
30 Wall Balls
40 kb swings
50 sit ups
60 kb dead lifts
70 air squats

Both partners run 800m

15:21

Fun easy workout. My folks were in town as well as my brother and his girl and they all participated.

[Dominic Sirianni]

Jump rope
10/20/30/40/50/60/70/80/70/60/50/40/30/20/10

Agile 8

Press
45×5
95×5

Working sets
135×5
155×5
175×11 (PR)

5 sets of
115×10
Black band dead hang pullups x 11

Sled drags ~20yds
45×2
90×2
135×2
180×6

The sled drags opened my lungs wide. .

[Dominic Sirianni]

Pretty sore from the day before

500m row
Agile 8

Squat
45x5
70x5
85x5
95x15

Three sets of
reverse hypers 15 - 15 - 15
GHD sit ups 20 - 20 - 20
GHR 2 - 3 - 4

Still feeling some instability and clicking in my back

[Dominic Sirianni]

Jump Rope
10/20/30/40/50/60/70/80/70/60/50/40/30/20/10

Simple 6

Bench
Warm ups
45x5
95x3
135x2

Working sets
185x5
215x5
240x16 (PR)

Assistance BBB
5 sets
Bench 150x10
DB Row 45x10

[Dominic Sirianni]

500m Row
Agile 8

Deadlift
45×5

70×5
85×5
95×20

Reverse hypers 3×20

GHR 1,2,3,4,2,1

DB curls 25# 3×10

[Dominic Sirianni]

jump rope warm up
agile 8

easy 5k row

24:59

[Dominic Sirianni]

Jump Rope
10-90-10
Simple 6

Press
45x5
95x3

Working sets
145x3
165x3
175x8

Assistance
5 sets of
Press 120x10
BB pull upx12

[Dominic Sirianni]

500m row
agile 8

squat
45x5
working sets
75x3
90x3
100x20

pistol practice 3x5 with assistance

GHD 3x25

sled pulls (round trips)
45x1
90x1
135x1
180x9

[Dominic Sirianni]

Row 500m
Simple 6

Bench
45×5
95×5
135×3

Working sets
200×3
230×3
255×13

Assistance
5 sets of
Bench 155×10
Db rows 50×10

Cooper test
1600 m

Max dubs in 8mins
54

Feeling good

[Dominic Sirianni]

Beat up from runs and dubs yesterday

Row 500
Agile 8

5eadlift
45×5
75×3
90×3
100×10

Reverse hypers 3×20

GHR 1/2/3

Cut the workout short

[Dominic Sirianni]

10k Row - 49:49.27 (PR)

[Dominic Sirianni]

5 mins jump rope
Simple 6

Press
45×5
95×3
135×3

Working sets
155×5
175×3
195×8 (PR)

Assistance
125 5×10

GTG pullups throughout warmup and workout

Finisher
10 pushups
10 ring rows
For time
8:20

[Dominic Sirianni]

Row 500
Agile 8

Squat
45x5
85x5
105x25

Pistol practice with assistance 3x10

Conditioning
3 rounds of
GHDx30
500m Run
21.01

[Dominic Sirianni]

5 mins Jump Rope
Simple 6

Bench
45×5
95×5
135×3

Working sets
215×5
240×3
270×12 (PR)

Assistance
5 sets of
185×10
Db row 60×10

[Dominic Sirianni]

Feeling beat up a little

Row 500
Agile 8

Deadlift
45×5

working sets
85×5
95×3
105×20

GHR ladder
1/2/3/1/2/3/1/2(fail)

Reverse hypers 7×10

[Dominic Sirianni]

attended an informative and humbling gymnastics seminar at the gym. good stuff, very tough for me.

[Dominic Sirianni]

Deload week
Press
80×5
100×5
125×5

Rocked out in the 305 workout with the monk.
5 pushups
10 box jumps/step ups 16″
15 db swings 20#

25 mins AMRAP

15 and change

Back feels a little tight but not too bad.

[Dominic Sirianni]

Wednesday
Squat
65x5
75x5
95x5

Bench
115x5
135x5
185xs

Tried a chipper for the first time in a long time with the 7pm class - got a DNF at the 40 minute cut off - my conditioning is shit right now.

400 jump rope turns
90 squats
80 push press 45#
70 walking lunges
60 sit ups
50 push ups
40 ring rows
14 wall balls

Friday

8 minutes of
2 db snatches per arm 20#
6 lateral jump burppes

I think I got 6+ but I can't remember

rest

then

3 rounds of
10 wall ball shots 12#
10 russian twists
10 ring rows
10 situps

somewhere in the 4-6 minute range

L-sit practice

didnt deadlift this week - no biggie - New cycle starts Monday. I am going to continue to try to add conditioning without changing anything else in the program. Lets see if I can still make reps. Been cleaning up the diet as well. Back feels great. Strong, plenty of mobility.

[Dominic Sirianni]

Didn't get hardly anything done.

Simple 6
Press
135 x 5
160 x 5
180 x 8

[Dominic Sirianni]

Squat

80 x 5
90 x 5
100 x 20

5 rounds

180 sled trip
5 burpees

5.59

[Dominic Sirianni]

Row 500
Simple 6

Bench
Worked up to 240 x 16
Probably should have left one more in the tank. Was tired and had to push through to finish accessory work.

5 sets
190 x 10
Db rows 65 x 10