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Old 11-17-2009, 01:31 PM   #51
Dominic Sirianni
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Join Date: Jul 2009
Posts: 263
Default Wednesday - 11.11.09 - Nancy

"Nancy"
5 rounds for time:
Run 400 meters
95 pound Overhead squat, 15 reps

19:28

Minute off my PR. I had to stop for a bathroom break in the middle, which probably contributed to the slower time.

Max dead hang pull-ups - 3
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Old 11-17-2009, 01:32 PM   #52
Dominic Sirianni
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Default Thursday - 11.12.09 - Pull-up ladder

front squat practice
95x3
135x3
225x3
255x3

working on form - I tend to lose the thoracic curve at the bottom of the lift.

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

pull-up ladder 9+8

PR by two rounds and change!
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Old 11-17-2009, 01:34 PM   #53
Dominic Sirianni
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Default Friday - 11.13.09 - Snatch/push-up

Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups


6 rounds plus 3 snatches.

this sort of thing greatly fatigues my back
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Old 11-17-2009, 01:35 PM   #54
Dominic Sirianni
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Default Saturday - 11.14.09 - Rest Day/Challenge

Rested all day

At the box we had this challenge, which I helped out with:

CrossFit 305 Fittest In Miami Challenge 3

Event One
Saturday's first event will be an outdoor field run including backward running, four point running (bear crawl, crab walk) and short bouts of bodyweight movements.
No Time Limit

Event Two
A 'barbell-to-overhead-any-way-how' event.
The Rx class weight for men is 155#/women 105#
The total weight to lift for men is 5,000#/women 3,500.
The barbell must go from the ground to overhead each rep.
Scaled class will be available.

Rx Class
Men-33 reps
Women-34 reps
Men scaled options
135-38 reps
115-44 reps
95-53 reps
Women scaled reps
75-47 reps
65-54 reps
12 minute time limit

Event Three
Three rounds for time of:
15 burpees
15 dumbell swings with each arm
40 yard lunge with dumbbell
40 yard sprint back with dumbbell
12 minute time limit.
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Old 11-17-2009, 01:36 PM   #55
Dominic Sirianni
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Default Sunday - 11.15.09 - Rest Day

Rest Day

chores, cleaning and more chores....
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Old 11-17-2009, 01:36 PM   #56
Dominic Sirianni
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Default Monday - 11.16.09 - filthy fifty

Rough day. My arm still hurts from arm wrestling on Friday.

Scaled as follows:
50 box jumps - 20" box
50 jumping pull-ups
50 one arm dumbbell swings 20#
50 walking lunges
50 GHD sit-ups
50 push press - 45#
50 hip extensions
50 wall balls shots, 20#
50 burpees
50 double unders

64 minutes and change

I was at 26 minutes when I got to wall balls. You do the math. The double unders were probably one of the most frustrating exercises I have done recently. I couldn't string them together and I was exhausted.
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Old 11-21-2009, 07:28 AM   #57
Dominic Sirianni
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Default Tuesday - 11.17.09 - 1000 squats

did 1000 air squats today - took a little over an hour
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Old 11-21-2009, 07:33 AM   #58
Dominic Sirianni
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Default Wednesday - 11.18.09 - Cindy

CrossFit's Cindy

5 pullups
10 pushups
15 squats

AMRAP 20 minutes

9 rounds - hurting from yesterday's workout still
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Old 11-24-2009, 08:42 AM   #59
Dominic Sirianni
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Default Thursday - 11.19.09 - Rest Day

Rest Day

Still can't walk all that well, especially going down stairs.
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Old 11-24-2009, 08:43 AM   #60
Dominic Sirianni
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Default Friday - 11.20.09 - Rest Day

Rest Day

Legs are still burned

Led my first CF Class ever

We went to a park and did my version of BW Eva

Run 800m
60 squats
30 pull-ups

5 rounds

A good time was had by all
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