Go Back   Catalyst Athletics Forums > Training > Training Logs

Reply
 
Thread Tools Display Modes
Old 04-16-2010, 09:20 PM   #171
Dominic Sirianni
Senior Member
 
Join Date: Jul 2009
Posts: 263
Default Thursday - 4.15.10 - Deadlift

Beat up from runs and dubs yesterday

Row 500
Agile 8

5eadlift
455
753
903
10010

Reverse hypers 320

GHR 1/2/3

Cut the workout short
__________________
Training Log

CrossFit 305 - Sweet Fitness in the heart of Miami
Dominic Sirianni is offline   Reply With Quote
Old 04-19-2010, 02:28 PM   #172
Dominic Sirianni
Senior Member
 
Join Date: Jul 2009
Posts: 263
Default Friday - 4.16.10 - Row

10k Row - 49:49.27 (PR)
__________________
Training Log

CrossFit 305 - Sweet Fitness in the heart of Miami
Dominic Sirianni is offline   Reply With Quote
Old 04-19-2010, 08:55 PM
Dominic Sirianni
This message has been deleted by Dominic Sirianni. Reason: error
Old 04-19-2010, 09:00 PM   #173
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
Old 04-20-2010, 06:38 PM   #174
Dominic Sirianni
Senior Member
 
Join Date: Jul 2009
Posts: 263
Default Tuesday - 4.20.10 - Squat

Row 500
Agile 8

Squat
45x5
85x5
105x25

Pistol practice with assistance 3x10

Conditioning
3 rounds of
GHDx30
500m Run
21.01
__________________
Training Log

CrossFit 305 - Sweet Fitness in the heart of Miami
Dominic Sirianni is offline   Reply With Quote
Old 04-21-2010, 07:16 PM   #175
Dominic Sirianni
Senior Member
 
Join Date: Jul 2009
Posts: 263
Default Wednesday - 4.21.10 - Bench

5 mins Jump Rope
Simple 6

Bench
455
955
1353

Working sets
2155
2403
27012 (PR)

Assistance
5 sets of
18510
Db row 6010
__________________
Training Log

CrossFit 305 - Sweet Fitness in the heart of Miami
Dominic Sirianni is offline   Reply With Quote
Old 04-26-2010, 09:53 PM   #176
Dominic Sirianni
Senior Member
 
Join Date: Jul 2009
Posts: 263
Default Thursday - 4.22.10 - Deadlift

Feeling beat up a little

Row 500
Agile 8

Deadlift
455

working sets
855
953
10520

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

Reverse hypers 710
__________________
Training Log

CrossFit 305 - Sweet Fitness in the heart of Miami
Dominic Sirianni is offline   Reply With Quote
Old 04-26-2010, 09:55 PM   #177
Dominic Sirianni
Senior Member
 
Join Date: Jul 2009
Posts: 263
Default Saturday - 4.24.10 - Gymnastics

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

CrossFit 305 - Sweet Fitness in the heart of Miami
Dominic Sirianni is offline   Reply With Quote
Old 04-26-2010, 10:00 PM   #178
Dominic Sirianni
Senior Member
 
Join Date: Jul 2009
Posts: 263
Default Monday - 4.26.10 - Press

Deload week
Press
805
1005
1255

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.
__________________
Training Log

CrossFit 305 - Sweet Fitness in the heart of Miami
Dominic Sirianni is offline   Reply With Quote
Old 05-02-2010, 09:32 PM   #179
Dominic Sirianni
Senior Member
 
Join Date: Jul 2009
Posts: 263
Default Rest of the deload week

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.
__________________
Training Log

CrossFit 305 - Sweet Fitness in the heart of Miami
Dominic Sirianni is offline   Reply With Quote
Old 05-03-2010, 09:06 PM   #180
Dominic Sirianni
Senior Member
 
Join Date: Jul 2009
Posts: 263
Default monday - 5.3.10 - press

Didn't get hardly anything done.

Simple 6
Press
135 x 5
160 x 5
180 x 8
__________________
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 02:30 PM.

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