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Old 10-02-2009, 09:56 AM   #11
Dominic Sirianni
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Default Friday - 10.02.09 - Rest Day

Rest Day
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CrossFit 305 - Sweet Fitness in the heart of Miami
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Old 10-09-2009, 11:14 AM   #12
Dominic Sirianni
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Default Saturday - 10.03.09 - Powerlifting Meet

Competed in first ever meet in the 275# weight class - completely raw - no wraps, belt, etc.

Squat - 192.5 kg
Bench - 135 kg
Deadlift - 245 kg

Total - 572.5 kg

Meet was super boring. Only me and one other guy in my weight class. He was a beast though and it was awesome to watch him lift. I think this is something I will do once a year as a benchmark.
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Old 10-09-2009, 11:46 AM   #13
Dominic Sirianni
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Default Sunday - 10.04.09 - Met-Con @ CrossFit Kingdom

Sunday - WOD at CrossFit Kingdom

Start with a 24" box with 2 45lb. Plates and a 20lb. Medicine ball stacked on top.

Grab medicine ball and do 25 wall balls
OH lunge the ball 25' and sprint back
OH lunge the plate 25' and sprint back
OH lunge the next plate and sprint back
OH lunge the box down and do 25 box jumps
Sprint 50m out and back
Then OH lunge it all back to the starting setup

7:06
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Old 10-09-2009, 11:53 AM   #14
Dominic Sirianni
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Default Monday - 10.05.09 - CrossFit - Met-Con

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

30:43

Killed me - did first 50 GHds then 16 GHDs then abmats. Big thanks to Alex and Phaleo for coaching me through. I really underestimated this WOD.
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Old 10-09-2009, 12:01 PM   #15
Dominic Sirianni
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Default Tuesday - 10.06.09 - CrossFit - Angie

"Angie"
100 pull ups
100 push ups
100 sit ups
100 squats

scaled
no sit-ups

35 pullups and 65 ring rows

30 minutes plus

need a rest day
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Old 10-09-2009, 12:02 PM   #16
Dominic Sirianni
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Default Wednesday - 10.07.09 - Rest Day

Wrecked - core is intensely sore as are my legs.
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Old 10-09-2009, 12:06 PM   #17
Dominic Sirianni
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Default Thursday - 10.08.09 - Rest Day

Worst two days of soreness in a long time - feeling a little better after lots of food and water and sleep.
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Old 10-17-2009, 02:39 PM   #18
Dominic Sirianni
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Default Friday - 10.09.09 - Met-con chipper

CrossFit 305 in Miami programmed this chipper:

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
25 Double-unders
25 Push Ups
20 Toe to Bar/Knees to elbows
30 Kettlebell swings, 2 pood/1.5 pood
30 Sit-ups
20 Hang squat cleans, 95/65
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Run 200 meters

I did this scaled:
Knees to elbows
Rope assists from the floor

50:54

This crushed me like a little kitten.

I did get all my dubs in though!

That's the first time ever getting all my double unders in a WOD. I need to focus on nutrition.
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Old 10-18-2009, 12:15 PM   #19
Dominic Sirianni
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Default Saturday - 10.10.09 - Beach conditioning

Family day at the beach with CrossFit 305 and a bunch of other affiliates in Miami. CrossFit 305 programmed a little loop in and out of the ocean that we ran through. Lots and lots of fun, then we grilled meat and veggies and ate, drank and laughed until sunset. Pics over here.

Started with:
Sprint 25' into the water, full submersion and sprint back

then three loops of:
bear crawl about 30'
sprint another 30' and turn and sprint 25' into the surf
15 pushups in the surf
50' sprint in the surf
15 situps uphill in the surf
long jump burpees back to the start

finish by sprinting into the water

19:45 for me
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Old 10-18-2009, 12:34 PM   #20
Dominic Sirianni
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Default Sunday - 10.11.09 - Rest Day

Rest and recuperation
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