Dominic in Miami - Page 4

Dominic Sirianni · 10-22-2009, 09:18 PM

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.

Dominic Sirianni · 10-23-2009, 05:20 PM

Rested today - did nothing. Took a nap.

Dominic Sirianni · 10-26-2009, 01:32 PM

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.

Dominic Sirianni · 10-27-2009, 07:59 AM

Rest day at Landshark stadium, watching the dolphins implode

Dominic Sirianni · 10-27-2009, 08:03 AM

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

Dominic Sirianni · 10-30-2009, 07:39 AM

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!

Dominic Sirianni · 10-30-2009, 07:41 AM

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.

Dominic Sirianni · 10-30-2009, 07:42 AM

Rest Day

Dominic Sirianni · 10-30-2009, 07:42 AM

Rest Day

Dominic Sirianni · 11-17-2009, 01:03 PM

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.