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Old 10-18-2009, 11:41 AM   #21
Dominic Sirianni
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Join Date: Jul 2009
Posts: 263
Default Monday - 10.12.09 - CrossFit Conditioning

Worked out at the home base - CrossFit 305 in Miami.

They programmed the following WOD, which I believe was a main site WOD a few weeks prior.

For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

I can't do pistols, so I held onto a gymnastics ring for balance. I had some good legs left in the last 800, which was nice.

23:03

did a one minute plank hold after.

Tonight there was a lecture on Paleo/Zone eating as a new Lean Out Challenge out. I will be participating in an effort top drop some pounds and get faster.
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CrossFit 305 - Sweet Fitness in the heart of Miami

Last edited by Dominic Sirianni : 10-18-2009 at 12:05 PM. Reason: added some links
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Old 10-18-2009, 12:07 PM   #22
Dominic Sirianni
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Default Tuesday - 10.13.09 - CrossFit Conditioning

Crossfit 305 workout - they programmed a WOD that is a slightly modified version of a main site WOD.

21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95/65 pounds
Sit-ups
Squats

Finished in 19:28 Rx

Had a lot more gas but my lower back started severely cramping again. Gotta get rid of this extra weight. Its hindering my workouts for sure. Any high rep weighted movement where the eccentric motion taxes my back seems to trigger a severe cramp in my lower back that fades away after about 20 minutes of rest.
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Old 10-18-2009, 12:13 PM   #23
Dominic Sirianni
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Default Wednesday - 10.14.09 - Muscle Ups

CrossFit 305 had this programmed:

30 Muscle ups for time

or

10 rounds of
10 pullups
10 pushups

Scaled to
5 pullups/5 pushups - 9 rounds
5 ring rows/5 pushups - 1 round
10 ring rows/10 pushups - 5 rounds

16:32

Callus started to rip after 45 pullups, which really sucks.
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Old 10-18-2009, 12:18 PM   #24
Dominic Sirianni
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Default Thursday - 10.15.09 - Press

CrossFit 305 had presses and deadlifts programmed today.

Overhead Press
3-3-3
190-195-200

Deadlift
3-3-3

I got this far in warmups:
45x5
135x3
225x3
315x2
405x2
540x1

Calluses ripped completely at this point and I stopped


4 x 100 meter sprint

I got the sprints in 14-15s each which was really great for me. I felt very light on my feet which could be due to the Paleo/Zone eating or just the mental aspect of making healthier choices.
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Old 10-18-2009, 12:26 PM   #25
Dominic Sirianni
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Default Friday - 10.16.09 - Rest Day/Cardio Helen

CrossFit 305 had Helen programmed for today. I was pretty banged up, but wanted to warm up and stretch out without taxing my system.

Cardio Helen
400m jog
21 russian kb swings 1/2 pood
12 ring rows
3 rounds
12:31

Never lost my breath - lots of stretching afterward.
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Old 10-18-2009, 12:37 PM   #26
Dominic Sirianni
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Default Saturday - 10.17.09 - Snatch/Field Day

CrossFit 305 had their first weightlifting class today that was focused on the Snatch. Peter ran the class ad we did a whole lot of snatch balance work and some two position snatches. It was a lot of great technique practice.

Then at 1pm we headed over to the park to do a whole bunch of fun stuff.

First we did some light warmup and dynamic stretching. Then we did:

15 squats
jump up the bleachers, one at a time, run back down
15 push-ups
5 rounds

rest and recover, break into six person teams

wheelbarrow 25' broad jump back
2 rounds

rest and recover
lateral jungle gym back and forth while team wall sits
sprint to light pole and back

rest and recover

100 pullups
200 dips
300 situps
carry a team member on your back to the light pole

Big props to Gruber for carrying my big ass.

Great workout and a lot of fun.
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Old 10-18-2009, 12:40 PM   #27
Dominic Sirianni
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Default Sunday - 10.18.09 - Rest Day

Sunday rest day. Watching the Saints beat up on Big Blue.
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Old 10-20-2009, 09:44 AM   #28
Dominic Sirianni
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Default Monday - 10.19.09 - Fran

Miami is experiencing a cold front so CrossFit 305 was feeling pretty nice in the high 60's. They had Fran programmed.

"Fran"
21, 15 and 9 reps of:
Barbell Thruster 95/65
Pull Ups

I scaled the pull-ups to 7-7-7. Last time I did 6-6-6. My time was 5:57, last time it was 30 seconds faster. I do seem to have lost 6 pounds of bloat in a week of eating paleo-foods in zone proportions at 18 blocks a day.
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Old 10-21-2009, 09:13 AM   #29
Dominic Sirianni
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Default Tuesday - 10.20.09 - Elizabeth

CrossFit 305 had Elizabeth programmed. I did that one plus some assistance work at the end.

"Elizabeth"'

21-15-9
Clean 135 pounds
Ring Dips

Did it as prescribed in - 15:18 (PR)

10 GHD
10 back extensions

3 rounds with equal rest

4 pole to pole sprints max effort with about 20 seconds recovery.

Feeling pretty good right now, although my legs are fairly thrashed.
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Old 10-22-2009, 08:42 AM   #30
Dominic Sirianni
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Default Wednesday - 10.21.09 - 800m x 4

Workout at CrossFit 305 @ 630pm

4x800m every ten minutes - 3:48, 4:04, 4:25, 4:24

So the first 800 started and then the next one started 10 minutes later. The idea was to get all the times within 10 seconds of each other. I came out wayyyyy too hard on the first run. Live and learn.

4x40yd max effort - rest was walking back to start
max pull-ups one minute - 15 (pr)

Legs felt pretty smoked. I felt them all night long.

Weighed myself - 10 pounds lighter than Day 1 of this challenge. Bloat is disappearing.
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