Go Back   Catalyst Athletics Forums > Training > Training Logs

Reply
 
Thread Tools Display Modes
Old 09-23-2009, 01:20 PM   #1
Dominic Sirianni
Senior Member
 
Join Date: Jul 2009
Posts: 263
Default 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
Dominic Sirianni is offline   Reply With Quote
Old 09-24-2009, 08:30 AM   #2
Dominic Sirianni
Senior Member
 
Join Date: Jul 2009
Posts: 263
Default 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
__________________
Training Log

CrossFit 305 - Sweet Fitness in the heart of Miami
Dominic Sirianni is offline   Reply With Quote
Old 09-25-2009, 01:11 PM   #3
Dominic Sirianni
Senior Member
 
Join Date: Jul 2009
Posts: 263
Default 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
__________________
Training Log

CrossFit 305 - Sweet Fitness in the heart of Miami
Dominic Sirianni is offline   Reply With Quote
Old 10-02-2009, 09:24 AM   #4
Dominic Sirianni
Senior Member
 
Join Date: Jul 2009
Posts: 263
Default Friday - 9.25.09 - Rest Day

Complete Rest
__________________
Training Log

CrossFit 305 - Sweet Fitness in the heart of Miami
Dominic Sirianni is offline   Reply With Quote
Old 10-02-2009, 09:44 AM   #5
Dominic Sirianni
Senior Member
 
Join Date: Jul 2009
Posts: 263
Default 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)
__________________
Training Log

CrossFit 305 - Sweet Fitness in the heart of Miami
Dominic Sirianni is offline   Reply With Quote
Old 10-02-2009, 09:46 AM
Dominic Sirianni
This message has been deleted by Dominic Sirianni. Reason: mispost
Old 10-02-2009, 09:48 AM   #7
Dominic Sirianni
Senior Member
 
Join Date: Jul 2009
Posts: 263
Default 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!!!)
__________________
Training Log

CrossFit 305 - Sweet Fitness in the heart of Miami
Dominic Sirianni is offline   Reply With Quote
Old 04-19-2010, 09:00 PM   #8
Dominic Sirianni
Senior Member
 
Join Date: Jul 2009
Posts: 263
Default Moday - 4.19.10

5 mins jump rope
Simple 6

Press
455
953
1353

Working sets
1555
1753
1958 (PR)

Assistance
125 510

GTG pullups throughout warmup and workout

Finisher
10 pushups
10 ring rows
For time
8:20
__________________
Training Log

CrossFit 305 - Sweet Fitness in the heart of Miami
Dominic Sirianni 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 12:37 PM.

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