Dominic in Miami
 

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

CrossFit's Grace
 

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

Rest Day - 09.24.09
 

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

Friday - 9.25.09 - Rest Day
 

Complete Rest

Saturday - 9.26.09 - Fight Gone Bad
 

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)

Sunday - 9.27.09 - Press/Chins
 

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!!!)

Monday - 9.28.09 - The Chief
 

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.

Tuesday - 9.29.09 - Press/Push Press
 

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.

Wednesday - 9.30.09 - Rest Day
 

Rest Day

Thursday - 10.01.09 - Rest Day
 

Rest Day