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Old 10-22-2009, 10:18 PM   #31
Dominic Sirianni
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Default Thursday - 10.22.09 - Push Press

Workout at 530 pm at CrossFit 305 - Miami, FL
Push Press
3-3-3-3-3

tabata push-ups

205x3
210x3
215x3
220x1 (failed on second rep)
205x5

tabata push-ups - 49

skipped sprints as my knees were shot.

I felt super low energy and had a hard time in the workout. I am attributing this mainly to restless sleep brought on by leg pain and fourth day in a row of training. Rest day tomorrow.
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Old 10-23-2009, 06:20 PM   #32
Dominic Sirianni
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Default Friday - 10.23.09 - Rest Day

Rested today - did nothing. Took a nap.
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Old 10-26-2009, 02:32 PM   #33
Dominic Sirianni
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Default Saturday - 10.24.09 - Snatch/OHS/Murph

Did the Olympic lifting class at CrossFit 305.

We did a lot of progressions, some snatch balance, heaving snatch balance, high hand snatch, tall snatch, etc. It was a lot off great technique work.

We finished up with some overhead squats, worked up to some triples @ 155#, nothing too crazy. Each squat had a two second hold at the bottom.

Then at the 1pm class we did Murph with a buddy. Two people complete the CrossFit workout Murph as fast as you can. Partition as needed, only one person can work at a time. Last run done at the same time.

"Murph"

Run 1 mile

100 pull-ups
200 push-ups
300 squats

Run 1 mile

the whole thing took 40 plus minutes.

I also got a chest to bar pull-up for the first time ever. I am 12 pounds lighter a week and a half into eating paleo/zone.
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Old 10-27-2009, 08:59 AM   #34
Dominic Sirianni
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Default Sunday - 10.25.09 - Rest Day

Rest day at Landshark stadium, watching the dolphins implode
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Old 10-27-2009, 09:03 AM   #35
Dominic Sirianni
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Default Monday - 10.26.09 - Tyler

CrossFit 305

"Tyler"
Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

Scaled:

First 3 rounds - 14 pull-ups, 14 ring dips
After 6 pulls in the fourth, scaled to ring rows and push-ups

31:06

This was rough
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Old 10-30-2009, 08:39 AM   #36
Dominic Sirianni
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Default Tuesday - 10.27.09 - OHS/conditioning

Overhead Squat practice

45x10
95x3
115x3
135x3
95x33

then

Four rounds for time of:
50 meter sprint
50 meter lunges
50 sit ups

21:something

Ouch. sit-ups eat me up!
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Old 10-30-2009, 08:41 AM   #37
Dominic Sirianni
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Default Wednesday - 10.28.09 - Weighted pull-ups

Weighted Pull Ups
1-1-1-1-1-1-1

10-15-20-25-30(pr)-32.5(pr)-35(pr)

Row 500m
1.36.4 I didn't have the juice today for the row.
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Old 10-30-2009, 08:42 AM   #38
Dominic Sirianni
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Default Thursday - 10.29.09 - rest day

Rest Day
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Old 10-30-2009, 08:42 AM   #39
Dominic Sirianni
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Default Friday - 10.30.09 - Rest Day

Rest Day
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Old 11-17-2009, 02:03 PM   #40
Dominic Sirianni
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Default saturday - 10.31.09 - CrossFit Level I

Attended a Level I cert at BGI south - we did two workouts - one was tabata squats - keep your lowest number - I got 17

Then we did Fran which I scaled to jumping pull-ups - I got a round 5 minutes.
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