Dominic in Miami

Dominic Sirianni · 09-23-2009, 12:20 PM

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 · 09-24-2009, 07:30 AM

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 · 09-25-2009, 12:11 PM

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 · 10-02-2009, 08:24 AM

Complete Rest

Dominic Sirianni · 10-02-2009, 08:44 AM

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 · 10-02-2009, 08:48 AM

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 · 04-19-2010, 08:00 PM

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