Fran
21-15-9
95lbs thrusters
pullups
4:20
body:hamstrings 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.
Friday, March 12, 2010
Thursday, March 11, 2010
Wednesday, March 10, 2010
WOD bench 3x5
Bench 3x5
205
215 pr
225 f last rep
ten rounds for time
135lbs deadlift 15 reps
15 push ups
11:25
body:feeling good hamstrings hurt a little
sleep: 8.5hrs
205
215 pr
225 f last rep
ten rounds for time
135lbs deadlift 15 reps
15 push ups
11:25
body:feeling good hamstrings hurt a little
sleep: 8.5hrs
Tuesday, March 9, 2010
heavy squats
Back Squat 2x3
245
265 PR
Back squat 1 set for max reps of 185lbs
20PR
Body:elbow hurts a little but other than that great
sleep:8.5hrs
245
265 PR
Back squat 1 set for max reps of 185lbs
20PR
Body:elbow hurts a little but other than that great
sleep:8.5hrs
Monday, March 8, 2010
Grace
Grace
For time 135lbs clean and jerk 30 reps
3:58
body:shoulder pain, everything else is good
sleep:9hrs
For time 135lbs clean and jerk 30 reps
3:58
body:shoulder pain, everything else is good
sleep:9hrs
Sunday, March 7, 2010
WOD
forgot to post yesterday
For Time:
5MU
95lbs BS 15 reps
10Mu
BS30 reps
15MU
BS45 reps
10MU
BS30 reps
5MU
BS15 reps
22:57
Today is a rest day
body:shoulders and arms sore
sleep:8hrs
For Time:
5MU
95lbs BS 15 reps
10Mu
BS30 reps
15MU
BS45 reps
10MU
BS30 reps
5MU
BS15 reps
22:57
Today is a rest day
body:shoulders and arms sore
sleep:8hrs
Friday, March 5, 2010
Clean + Jerk and Sprints
Clean and Jerk 3x3
155
175
195 f last rep
Sprints
5 short (25 yards)
5 medium (55 yards)
1 long (100 yards)
Body:lower back sore
sleep 9hrs
155
175
195 f last rep
Sprints
5 short (25 yards)
5 medium (55 yards)
1 long (100 yards)
Body:lower back sore
sleep 9hrs
Thursday, March 4, 2010
Metcon abd back squat
5rds
275lbs deadlift 5 reps
10 burpees
2:29
back squat 2x3
245
255
1xmax rep bw back squat 155lbs
32 reps ran out of time
body:quads back sore
sleep:8hrs 45 mins
275lbs deadlift 5 reps
10 burpees
2:29
back squat 2x3
245
255
1xmax rep bw back squat 155lbs
32 reps ran out of time
body:quads back sore
sleep:8hrs 45 mins
Wednesday, March 3, 2010
Tuesday, March 2, 2010
400m runs
8rds
400m run
90 sec rest
1:07
1:20
1:30
1:26
1:28
1:28
1:29
1:26
total:22:13 including 90 sec rest each time
body:back and shoulders and abs sore
sleep:8.5hrs
400m run
90 sec rest
1:07
1:20
1:30
1:26
1:28
1:28
1:29
1:26
total:22:13 including 90 sec rest each time
body:back and shoulders and abs sore
sleep:8.5hrs
Monday, March 1, 2010
Back squat and WOD
Back Squat 3x5
225
235
245
3rds
25 muscle ups (progressions)
100 squats
35 ghd sit ups (on ball)
20:53
Body:foot sore from sprints
sleep:8.5hrs
225
235
245
3rds
25 muscle ups (progressions)
100 squats
35 ghd sit ups (on ball)
20:53
Body:foot sore from sprints
sleep:8.5hrs
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