Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Training Logs

Reply
 
Thread Tools Display Modes
Old 09-23-2009, 12:20 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, 07:30 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, 12:11 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, 08:24 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, 08:44 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, 08:46 AM
Dominic Sirianni
This message has been deleted by Dominic Sirianni. Reason: mispost
Old 10-02-2009, 08:48 AM   #6
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 10-02-2009, 08:50 AM   #7
Dominic Sirianni
Senior Member
 
Join Date: Jul 2009
Posts: 263
Default 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.
__________________
Training Log

CrossFit 305 - Sweet Fitness in the heart of Miami
Dominic Sirianni is offline   Reply With Quote
Old 10-02-2009, 08:53 AM
Dominic Sirianni
This message has been deleted by Dominic Sirianni. Reason: mispost
Old 10-02-2009, 08:54 AM   #8
Dominic Sirianni
Senior Member
 
Join Date: Jul 2009
Posts: 263
Default 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.
__________________
Training Log

CrossFit 305 - Sweet Fitness in the heart of Miami
Dominic Sirianni is offline   Reply With Quote
Old 10-02-2009, 08:55 AM   #9
Dominic Sirianni
Senior Member
 
Join Date: Jul 2009
Posts: 263
Default Wednesday - 9.30.09 - Rest Day

Rest Day
__________________
Training Log

CrossFit 305 - Sweet Fitness in the heart of Miami
Dominic Sirianni is offline   Reply With Quote
Old 10-02-2009, 08:55 AM   #10
Dominic Sirianni
Senior Member
 
Join Date: Jul 2009
Posts: 263
Default Thursday - 10.01.09 - Rest Day

Rest Day
__________________
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

vB 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 04:49 PM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator