front squat 3x5
205
215
215
back squat 1x20
175
metcon
row 2k
8:51
body:shoulders a little sore
sleep: 8hrs
nutrition: part 70s big
About Me
- Dan Rotatori
- I am 20 years old at Springfield College. I started Crossfit in the winter of 2008 and have went on and off with that and P90x. But since the summer of 2009 until summer of 2011 I did Crossfit then switched to Strength and Conditioning. I Played soccer lacrosse basketball and ran track throughout my life. I played lacrosse at Endicott but I was injured and did not play the entire season. Another passion is strength and conditioning which has changed my life for the better. My midterm goal is to compete in a powerlifting competition, run an ultra and run the Boston Marathon, and my ultimate long term goal is to become a Strength and Conditioning coach, a lacrosse coach, and to open my own Strength and Conditioning gym as well as break the record for bench press at 165lbs bw. Along with training for my goals I enjoy pushing my body to its limits and seeing what the human body is capable of by doing activities that require a lot of physical and mental aspects.
Sunday, January 31, 2010
Saturday, January 30, 2010
Week 2 Day 4 of CFSB
Metcon
10-9-8-7-6-5-4-3-2-1
145lbs power clean
burpees
50lbs db swing
22:49
did first set of 10 with 155lbs then dropped to 145lbs
Body:feeling pretty good but a little tired
sleep:8hrs
nutrition:part 70s big
10-9-8-7-6-5-4-3-2-1
145lbs power clean
burpees
50lbs db swing
22:49
did first set of 10 with 155lbs then dropped to 145lbs
Body:feeling pretty good but a little tired
sleep:8hrs
nutrition:part 70s big
Friday, January 29, 2010
Week 2 Day 3 of CFSB
Rest Day
played an hour of bball but other than that just chilled and had a good rest day.
body:glutes sore from deads
sleep:8.5hrs
nutrition:part 70s big
played an hour of bball but other than that just chilled and had a good rest day.
body:glutes sore from deads
sleep:8.5hrs
nutrition:part 70s big
Thursday, January 28, 2010
Week 2 Day 2 of CFSB
Deadlift 3x3
315
335
335
Deadlift 1x20
235
Metcon
30-20-10
65lbs overhead walking lunge steps
40lbs db swings
double unders
6:45
Body:still getting over being sick legs a littletired from squats but feeling good
sleep: 9hrs
nutrition:part 70's big
315
335
335
Deadlift 1x20
235
Metcon
30-20-10
65lbs overhead walking lunge steps
40lbs db swings
double unders
6:45
Body:still getting over being sick legs a littletired from squats but feeling good
sleep: 9hrs
nutrition:part 70's big
Wednesday, January 27, 2010
Week 2 Day1 of CFSB
Back Squat 3x5
225
225
235
Bench Press 3x5
185
195
200
metcon
1 hr of full court bball all out
Body: feeling tired just getting over a virus
Sleep:9hrs
Nutrition:part 70s big
225
225
235
Bench Press 3x5
185
195
200
metcon
1 hr of full court bball all out
Body: feeling tired just getting over a virus
Sleep:9hrs
Nutrition:part 70s big
Tuesday, January 26, 2010
Week 1 Day 6 of CFSB
Shoulder press 3x5
130
125
125
Shoulder Press 1x15
95
Metcon:
hour of bball full court
feeling sick
130
125
125
Shoulder Press 1x15
95
Metcon:
hour of bball full court
feeling sick
Sunday, January 24, 2010
Week 1 Day 5 of CFSB
Front squat 3x5
185
205
205
Back squat 1x20
155
Metcon
half cindy
amrap 10 mins
5 pull ups
10 push ups
15 squats
16 rounds
Body:shoulders sore but thats about it
nutrition:half paleo
sleep: 8.5 hrs
Felt good today pr on 5 rep front squat and could have gone a little more but for the sake of CFSB stayed about 80 percent below my max. Form was perfect and felt real good all around.
185
205
205
Back squat 1x20
155
Metcon
half cindy
amrap 10 mins
5 pull ups
10 push ups
15 squats
16 rounds
Body:shoulders sore but thats about it
nutrition:half paleo
sleep: 8.5 hrs
Felt good today pr on 5 rep front squat and could have gone a little more but for the sake of CFSB stayed about 80 percent below my max. Form was perfect and felt real good all around.
Week 1 Day 4 of CFSB
once again forgot to post yesterday.
Metcon:
For time:
15 Power Cleans 135lbs
30 ring dips
12 pc
24 rd
9 pc
18 rd
6 pc
12 rd
3 pc
6 rd
12:37
Body: feeling great
Nutrition: good
sleep:8 hrs
Metcon:
For time:
15 Power Cleans 135lbs
30 ring dips
12 pc
24 rd
9 pc
18 rd
6 pc
12 rd
3 pc
6 rd
12:37
Body: feeling great
Nutrition: good
sleep:8 hrs
Saturday, January 23, 2010
Week 1 Day 3 of CFSB
Forgot to post yesterday so I will this morning
Yesterday was a rest day I didnt do much I just hung around went out with some friends all around good rest day.
Body: lower back sore but thats about it
Nutrition:half paleo
sleep: 8.5 hours
Yesterday was a rest day I didnt do much I just hung around went out with some friends all around good rest day.
Body: lower back sore but thats about it
Nutrition:half paleo
sleep: 8.5 hours
Thursday, January 21, 2010
Week 1 Day 2 of CFSB
Day 2
Deadlift 3x3
315
315
315
Deadlift 1x20
225
Metcon
Annie
50-40-30-20-10
DUs
sit ups
6:17 Pr
Felt really good today i love deadlifts. Tomorrow will be a well deserved rest day.
Body:sore quads lower back and tris
sleep: 8.5hrs
nutrition: ate a lot
Deadlift 3x3
315
315
315
Deadlift 1x20
225
Metcon
Annie
50-40-30-20-10
DUs
sit ups
6:17 Pr
Felt really good today i love deadlifts. Tomorrow will be a well deserved rest day.
Body:sore quads lower back and tris
sleep: 8.5hrs
nutrition: ate a lot
Wednesday, January 20, 2010
Week 1 Day 1 of CFSB
Today I started Crossfit Strength Bias. It is a 6 week cycle that is created to help reach PR's like crazy.
Day 1 CFSB
Back Squat 3x5
225
225
225
Metcon less than 15 mins
skipped becasue of the metcon from yesterday
Play time: Core
L-Sits
11.99 sec Parallet fell out from beneath me
27.38 sec
22 sec Parallet fell out from beneath me
(need to fix the parallets)
3 one min plank holds
body: quads and tris sore
sleep: 9hrs feeling great
nutrition: about half paleo
Day 1 CFSB
Back Squat 3x5
225
225
225
Metcon less than 15 mins
skipped becasue of the metcon from yesterday
Play time: Core
L-Sits
11.99 sec Parallet fell out from beneath me
27.38 sec
22 sec Parallet fell out from beneath me
(need to fix the parallets)
3 one min plank holds
body: quads and tris sore
sleep: 9hrs feeling great
nutrition: about half paleo
Tuesday, January 19, 2010
Shoulder Press and Wod
Shoulder Press
5-5-5-5-5
all at 125
Wod
16 wl steps 30lbs in each hand
100 squats
16 wl
75 squats
16 wl
50 squats
16 wl
25 squats
8:03
Body:Legs still sore from over 1000 squats a few days ago
Sleep 8hrs
Nutrition: aboult half paleo
5-5-5-5-5
all at 125
Wod
16 wl steps 30lbs in each hand
100 squats
16 wl
75 squats
16 wl
50 squats
16 wl
25 squats
8:03
Body:Legs still sore from over 1000 squats a few days ago
Sleep 8hrs
Nutrition: aboult half paleo
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