this was from yesterday didnt have time to post
25 squats
25 push ups
25 pull ups
25 sit ups
50 squats
50 push ups
50 pull ups
50 sit ups
75 squats
75 push ups
75 pull ups
75 sit ups
19:24
body: quads sore
sleep:9hrs
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, February 28, 2010
Friday, February 26, 2010
Amrap and tabata sprints
AMRAP 20
10 front squats 75lbs
12 SDHP 75lbs
15 burpees
9 rds + 7 front squats
Tabata sprints
20:10x8
didnt calculate distance
body:shoulders quads and abs sore
sleep:8.5hrs
10 front squats 75lbs
12 SDHP 75lbs
15 burpees
9 rds + 7 front squats
Tabata sprints
20:10x8
didnt calculate distance
body:shoulders quads and abs sore
sleep:8.5hrs
Thursday, February 25, 2010
Randy and squat situp WOD
Randy 75lbs power snatch 75 reps
6:19
100-75-50-25
squats
sit ups
10:37
Body: back sore everything else is good
sleep: 8.5hrs
nutrition: strict paleo
6:19
100-75-50-25
squats
sit ups
10:37
Body: back sore everything else is good
sleep: 8.5hrs
nutrition: strict paleo
Wednesday, February 24, 2010
Rest day/max rep deadlift
deadlift 3x1
335
365
405 PR
Very pumped I got my pr today and its 405 so I reached one of my goals already.
Body: feeling good
sleep:8.5 hrs
335
365
405 PR
Very pumped I got my pr today and its 405 so I reached one of my goals already.
Body: feeling good
sleep:8.5 hrs
Tuesday, February 23, 2010
Monday, February 22, 2010
Sunday, February 21, 2010
Friday, February 19, 2010
WOD
5rds for max reps of
2/3 bw thrusters (100lbs)
pull ups
20/31
15/22
14/20
14/22
15/23
78/118
body: forearms shoulders hamstring lower and upper back quads all sore
sleep:6.5hrs
2/3 bw thrusters (100lbs)
pull ups
20/31
15/22
14/20
14/22
15/23
78/118
body: forearms shoulders hamstring lower and upper back quads all sore
sleep:6.5hrs
Thursday, February 18, 2010
Linda
10-9-8-7-6-5-4-3-2-1
deadlift 1.5xBW 225lbs
bench BW 150lbs
clean 3/4x Bw 115lbs
30:42
body:shoulders back quads sore
sleep:8.5hrs
deadlift 1.5xBW 225lbs
bench BW 150lbs
clean 3/4x Bw 115lbs
30:42
body:shoulders back quads sore
sleep:8.5hrs
Wednesday, February 17, 2010
Tabata This
tabata sdhp (row) 15 14 14 12 11 10 9 10
rest 1 min
tabata squat 23 23 21 20 20 20 18 19
rest 1 min
tabata pullup 17 13 10 8 6 7 6 6
rest 1 min
tabata push up 27 20 18 15 15 15 15 15
rest 1 min
tabata sit up 17 16 15 15 15 14 14 14
add lowest score from each tabata 62
body: feelin good coming off the rest day
sleep: 10 hrs
rest 1 min
tabata squat 23 23 21 20 20 20 18 19
rest 1 min
tabata pullup 17 13 10 8 6 7 6 6
rest 1 min
tabata push up 27 20 18 15 15 15 15 15
rest 1 min
tabata sit up 17 16 15 15 15 14 14 14
add lowest score from each tabata 62
body: feelin good coming off the rest day
sleep: 10 hrs
Monday, February 15, 2010
Metcon
21-15-9
chest slap push ups
push press 95lbs
30 du
9:28
body:shoulders trashed very sore, quads and back a little sore
sleep:8hrs
chest slap push ups
push press 95lbs
30 du
9:28
body:shoulders trashed very sore, quads and back a little sore
sleep:8hrs
Sunday, February 14, 2010
double metcons
50 wall balls
25 L pu
40 wb
20 L pu
30 wb
15 L pu
20 wb
10 L pu
17:32
in freezing cold
21-15-9
115lbs power clean
burpees
6:17
lax game
25 L pu
40 wb
20 L pu
30 wb
15 L pu
20 wb
10 L pu
17:32
in freezing cold
21-15-9
115lbs power clean
burpees
6:17
lax game
Metcon
this was yesterdays forgot to post
For time:
400m run
21 db swings 50lbs
21 burpees
400m run
15 db swings
15 burpees
400m run
9 db swings
9 burpees
10:54
For time:
400m run
21 db swings 50lbs
21 burpees
400m run
15 db swings
15 burpees
400m run
9 db swings
9 burpees
10:54
Thursday, February 11, 2010
Week 4 Day 2 of CFSB
deadlift 3x3
355
355
365
deadlift 1x15-21
255 18 reps
no metcon to dead
body: sore in quads and lower back
sleep: 8.5hrs
nutrition:good
355
355
365
deadlift 1x15-21
255 18 reps
no metcon to dead
body: sore in quads and lower back
sleep: 8.5hrs
nutrition:good
Wednesday, February 10, 2010
Week 4 Day 1 of CFSB
back squat 3x5
245
245
255
bench 3x5
205
205
205
metcon
3rds
25 du
5 pc 150lbs
body: back still sore
sleep: 9hrs
nutrition: good
245
245
255
bench 3x5
205
205
205
metcon
3rds
25 du
5 pc 150lbs
body: back still sore
sleep: 9hrs
nutrition: good
Monday, February 8, 2010
Week 3 Day 6 of CFSB
Shoulder Press 3x5
125
135
235 f last rep
shoulder press 1x15
95
metcon
for time:
100 pushups
100 situps
100 squats
7:04
body: glutes sore quads sore
sleep:7.5 hrs
nutrition: good
125
135
235 f last rep
shoulder press 1x15
95
metcon
for time:
100 pushups
100 situps
100 squats
7:04
body: glutes sore quads sore
sleep:7.5 hrs
nutrition: good
Sunday, February 7, 2010
Week 3 Day 5 of CFSB
front squat 3x5
215
225
225
back squat 1x20
180
metcon
lax game
body: little tired
sleep:8hrs
nutrition: super bowl enough said
215
225
225
back squat 1x20
180
metcon
lax game
body: little tired
sleep:8hrs
nutrition: super bowl enough said
Week 3 Day 4 of CFSB
Forgot to post yesterday so i will double post today
Metcon
25 wl steps
25 pull ups
50 box jumps
25 du
25 dips
25 k2e
25 db swings 50lbs
25 ghd situps
25 hang squat cleans 75lbs
25 back extensions
25 wall balls
17:18
body: feeling good all around
sleep:8hrs
nutrition:good
Metcon
25 wl steps
25 pull ups
50 box jumps
25 du
25 dips
25 k2e
25 db swings 50lbs
25 ghd situps
25 hang squat cleans 75lbs
25 back extensions
25 wall balls
17:18
body: feeling good all around
sleep:8hrs
nutrition:good
Thursday, February 4, 2010
Week 3 Day 2 of CFSB
Deadlift 3x3
335
345
355
Deadlift 1x20 on short rest due to lack of time
225
Metcon
21-15-9
hspu
ring dips
push ups
11:14
body:quads sore
sleep:8hrs
nutrition:part 70s big
335
345
355
Deadlift 1x20 on short rest due to lack of time
225
Metcon
21-15-9
hspu
ring dips
push ups
11:14
body:quads sore
sleep:8hrs
nutrition:part 70s big
Wednesday, February 3, 2010
Week 3 Day 1
Back squat 3x5
235
245
245
Bench press 3x5
205
205
205
metcon
4rds
400m run
50squats
11:20
body:legs are gone felt the heavy squats in the metcon so bad
sleep:8.5 hrs
nutrition: part 70s big
235
245
245
Bench press 3x5
205
205
205
metcon
4rds
400m run
50squats
11:20
body:legs are gone felt the heavy squats in the metcon so bad
sleep:8.5 hrs
nutrition: part 70s big
Monday, February 1, 2010
Week 2 Day 6 of CFSB
Shoulder Press 3x5
125
135 f on last rep
125
Shoulder Press 1x15
95
metcon
30-20-10
30lb walking lunge steps
burpees
4:50
Body: pulled neck muscle reallybothering me. back is a little sore too.
sleep:8.5hrs
nutrition: part 70s big
125
135 f on last rep
125
Shoulder Press 1x15
95
metcon
30-20-10
30lb walking lunge steps
burpees
4:50
Body: pulled neck muscle reallybothering me. back is a little sore too.
sleep:8.5hrs
nutrition: part 70s big
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