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Old 11-24-2009, 09:45 AM   #61
Dominic Sirianni
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Default Saturday - 11.21.09 - Rest Day

Rest Day

Legs are starting to come around

Led another CF Class in the park

max pushups in 1 minute

rest and recover

30 Squat jumps
15 knee to elbow

5 rounds

rest and recover

double your number of pushups from before

Seemed like a good class
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Old 11-24-2009, 09:46 AM   #62
Dominic Sirianni
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Default Sunday - 11.22.09 - Rest Day

4th day of rest and ready to get training tomorrow!

Wonderful day at Fairchild Tropical Garden celebrating my anniversary followed by a really nice dinner.
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Old 11-24-2009, 09:48 AM   #63
Dominic Sirianni
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Default Monday - 11.23.09 - Iron Curtain Chipper

10 Over Head Squat (95/65)
20 Squat Cleans (95/65)
30 Push Press/Push Jerk (95/65)
40 Pull-ups
50 Wall Ball shots (20/14 to 10', not above or below)
60 Double Unders
70 Sit-ups (Abmat, unanchored, chest touches thighs)
800 m Run

I scaled the doubles to 180 single unders

49:00

muscle cramps on situps
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Old 12-03-2009, 09:31 AM   #64
Dominic Sirianni
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Default Tuesday - 11.24.09 - Iron Curtain Couplet

Row 750 meters
75 thrusters @ 45#

7:10

Really wanted to break 7 minutes. Next time.
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Old 12-03-2009, 09:32 AM   #65
Dominic Sirianni
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Default Wednesday - 11.25.09 - Rest Day

Rest day
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Old 12-03-2009, 09:36 AM   #66
Dominic Sirianni
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Default Thursday - 11.26.09 - Thanksgiving Team Workout

We were guests of CrossFit Milford on Turkey Day while visiting my folks in New haven. They were extremely welcoming and nice and we got a great workout in. My back froze up on the second 800m but unfroze with some foam roller.

"Get Your Turkey On"

Each team will complete each of the following. The teams will be in groups of 2-4 (depending on the number of people in attendence). One group will run while the other group performs as many repetitions of the desired exercise. When the group comes in from the run they will switch roles. Your total score is based on the total number of reps performed minus your total time.
800 meter run
max rep deadlifts (225/155)
800 meter run
max rep wall balls
800 meter run

Not sure of the final score because we lost count on the last round!! Great workout though.
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Old 12-03-2009, 09:46 AM   #67
Dominic Sirianni
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Default Friday - 11.27.09 - Rest day

Rest Day
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Old 12-03-2009, 09:47 AM   #68
Dominic Sirianni
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Default Saturday - 11.28.09 - Rest Day

Rest Day
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Old 12-03-2009, 09:48 AM   #69
Dominic Sirianni
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Default Sunday - 11.30.09 - Rest Day

Rest Day
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Old 12-03-2009, 09:52 AM   #70
Dominic Sirianni
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Default Monday - 11.30.09 - Diane/Leo S. warmup

Great gymnastics warmup courtesy of Leo at Evolution

"Diane"
21-15-9
Deadlift 225/155
Handstand Push Ups

scaled to high box pikes

5:46

I just looked at my last time - this was a 30 second PR and last time I scaled the high box pikes to 15-12-9

3 days rest really helped
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