Day 6 of burpee challenge
body: quads and glutes sore also sholders
sleep:9hrs
nutrition:good
notes:today was a solid rest day spent some time fishing and then drove home from maine. I had a good time in maine it was just a perfect amount of days so I didnt get bored and I got to do everything. Im ready to go tomorrow got a good one.
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.
Wednesday, June 30, 2010
Tuesday, June 29, 2010
WOD
Joined 100 day burpee challenge today was day 5 so made up 15 burpees
6rds for time
53yrd overhead waking lunge with a rock about 30lbs on the beach
1/2 gasser on the beach
16:35
21-18-15-12-9-6-3 burpees
3-6-9-12-15-18-21 seconds of l-sits
7:29
Body:shoulders sore
sleep:8hrs
nutrition:ok had some pizza
notes: Todays cffb wod was the same thing I did but it wasnt on the beach and it was supposed to be a farmers carry instead of overhead wl. But im in Maine and this is what i could manage with what i have. It was a really good workout though it torched every part of the body. The rock was awkward to carry but it felt really good. My shoulders were still sore from yesterday though. Did another Wod at like 9 tonight it was a quick one but was feeling good and wanted to earn my rest day tomorrow. Feeling good all around though
6rds for time
53yrd overhead waking lunge with a rock about 30lbs on the beach
1/2 gasser on the beach
16:35
21-18-15-12-9-6-3 burpees
3-6-9-12-15-18-21 seconds of l-sits
7:29
Body:shoulders sore
sleep:8hrs
nutrition:ok had some pizza
notes: Todays cffb wod was the same thing I did but it wasnt on the beach and it was supposed to be a farmers carry instead of overhead wl. But im in Maine and this is what i could manage with what i have. It was a really good workout though it torched every part of the body. The rock was awkward to carry but it felt really good. My shoulders were still sore from yesterday though. Did another Wod at like 9 tonight it was a quick one but was feeling good and wanted to earn my rest day tomorrow. Feeling good all around though
6/28/10 WOD
Bench 8x3 65% of 1 rm (155lbs) 45 sec rest between
amrap 15 mins
5 anyway overhead 155lbs
10 push ups
15 back extensions
7rds + 2 over heads
body: feeling good all over
sleep: 8hrs
nutrition: good
Notes: Training is going really well im making some good gains back so far Even though im not fully 100 percent back im getting there I cant wait to be full 100 percent again its gonna be a good feeling.
amrap 15 mins
5 anyway overhead 155lbs
10 push ups
15 back extensions
7rds + 2 over heads
body: feeling good all over
sleep: 8hrs
nutrition: good
Notes: Training is going really well im making some good gains back so far Even though im not fully 100 percent back im getting there I cant wait to be full 100 percent again its gonna be a good feeling.
Monday, June 28, 2010
Sunday, June 27, 2010
Rest Day
No WOD
Body: lower and upper back, and chest sore
sleep:8hrs
nutrition:good
Notes: every muscle i worked yesterday is pretty sore. I felt pretty good today. I drank last night as well. Just relaxed mostly today played some lax and tanned a bit. Gonna hit it hard tomorrow then going to maine for a few days.
Body: lower and upper back, and chest sore
sleep:8hrs
nutrition:good
Notes: every muscle i worked yesterday is pretty sore. I felt pretty good today. I drank last night as well. Just relaxed mostly today played some lax and tanned a bit. Gonna hit it hard tomorrow then going to maine for a few days.
Saturday, June 26, 2010
WOD
Deadlift 5rm
325
Bench 225lbs for reps 3 attempts
2,2,1
100 pull ups for time
7:30
Body:shoulders and hamstrings sore
sleep:7.5hrs
nutrition:good
Notes: felt good today first time i deadlifted in a while and got up to 325 for 5 reps prob coulda gone a little higher but didnt want to push anything. The Pull ups were good not my best time but thats understandable after the work i did this week and the time off. Tomorrow will be a good rest day.
325
Bench 225lbs for reps 3 attempts
2,2,1
100 pull ups for time
7:30
Body:shoulders and hamstrings sore
sleep:7.5hrs
nutrition:good
Notes: felt good today first time i deadlifted in a while and got up to 325 for 5 reps prob coulda gone a little higher but didnt want to push anything. The Pull ups were good not my best time but thats understandable after the work i did this week and the time off. Tomorrow will be a good rest day.
WOD
Forgot to post yesterday so here it is
Sprint day
4x20 yrds 15 sec rest
rest 30 secs
4x30 yrds 30 sec rest
rest 1 min
10x10 flying starts 30 sec rest
Strict pull ups 3x max reps
19, 15, 12
supposed to deadlift too but didnt have the weight so i will do that today as well
Body: shoulders sore
sleep:9.5hrs
nutrition:good
Notes: My tailbone issue started to hurt again on the sprints I really think it is from the heavy thrusters. But I am going to get it checked out next thursday. Other than that im getting my fitness back and starting to feel almost normal which is great. I am also trying to cut out all the dark chocolate that I love to eat im going to try to do strict paleo plus dairy and then a few cheat nights everyonce in a while.
Sprint day
4x20 yrds 15 sec rest
rest 30 secs
4x30 yrds 30 sec rest
rest 1 min
10x10 flying starts 30 sec rest
Strict pull ups 3x max reps
19, 15, 12
supposed to deadlift too but didnt have the weight so i will do that today as well
Body: shoulders sore
sleep:9.5hrs
nutrition:good
Notes: My tailbone issue started to hurt again on the sprints I really think it is from the heavy thrusters. But I am going to get it checked out next thursday. Other than that im getting my fitness back and starting to feel almost normal which is great. I am also trying to cut out all the dark chocolate that I love to eat im going to try to do strict paleo plus dairy and then a few cheat nights everyonce in a while.
Thursday, June 24, 2010
WOD
On the minute:
complete 5 burpees and max rep 135lbs thrusters. The goal is 100 thrusters
I scaled the workout to 50 reps and after the first 5 mins dropped weight to 115lbs
19:56
45 min primal walk
Body:quads sore, a little tired
sleep:7hrs
nutrition:good
notes:This workout is very humbling, im not happy cuz i thought i was gonna be able to complete this as rxd which wasnt the case. this just means i have more mork to do. there is always more work to do and ill be right back at it tomorrow!
complete 5 burpees and max rep 135lbs thrusters. The goal is 100 thrusters
I scaled the workout to 50 reps and after the first 5 mins dropped weight to 115lbs
19:56
45 min primal walk
Body:quads sore, a little tired
sleep:7hrs
nutrition:good
notes:This workout is very humbling, im not happy cuz i thought i was gonna be able to complete this as rxd which wasnt the case. this just means i have more mork to do. there is always more work to do and ill be right back at it tomorrow!
Wednesday, June 23, 2010
Rest Day
primal walked and shot around in the back yard
body:quads a little sore
sleep:5hrs (couldnt sleep)
nutrition:good
notes:feel really tired today because I was not able to sleep last night for some reason. My sleep cycle might be a little off from resting all day for a week with mono. So I am going to take melatonin to get back on a regular sleep cycle and start to sleep normal again hopefully.
body:quads a little sore
sleep:5hrs (couldnt sleep)
nutrition:good
notes:feel really tired today because I was not able to sleep last night for some reason. My sleep cycle might be a little off from resting all day for a week with mono. So I am going to take melatonin to get back on a regular sleep cycle and start to sleep normal again hopefully.
Tuesday, June 22, 2010
First Day of Crossfit Football
Decided on new goals today and thought that CFFB would be best for me so i began that today
Overhead squat
2,2,2,2,2,2,2,2
75 95 105 115 120 125 130 135
amrap 3 mins take 1 min rest complete 5 rds of this
155lbs pc
6 push ups
9 K2e
1. 3rds+3 pc+6 pu+4 k2e
2. 2rds+1 pc
3. 1rd+3 pc+6 pu 6 k2e
4. 1rd+3 pc+6 pu+ 5 k2e
5. 1rd+3 pc+6 pu+ 2 k2e
Body:good quads and shoulders are still a bit sore
sleep:9hrs
nutrition:good
notes: day one went well i like the set of of cffb and im gonna keep it for the summer im also gonna adjust a few of my goals. This workout today was really good and im starting to feel strong again.
Overhead squat
2,2,2,2,2,2,2,2
75 95 105 115 120 125 130 135
amrap 3 mins take 1 min rest complete 5 rds of this
155lbs pc
6 push ups
9 K2e
1. 3rds+3 pc+6 pu+4 k2e
2. 2rds+1 pc
3. 1rd+3 pc+6 pu 6 k2e
4. 1rd+3 pc+6 pu+ 5 k2e
5. 1rd+3 pc+6 pu+ 2 k2e
Body:good quads and shoulders are still a bit sore
sleep:9hrs
nutrition:good
notes: day one went well i like the set of of cffb and im gonna keep it for the summer im also gonna adjust a few of my goals. This workout today was really good and im starting to feel strong again.
Monday, June 21, 2010
CFSB
Back squat 3x5
185, 225, 225
metcon
3rds
7 hspus
7 thrusters 105lbs
7 hang pc 105lbs
8:10
body:really good best ive felt since mono
sleep:11hrs
nutrition: primal plus milk is the diet for me
185, 225, 225
metcon
3rds
7 hspus
7 thrusters 105lbs
7 hang pc 105lbs
8:10
body:really good best ive felt since mono
sleep:11hrs
nutrition: primal plus milk is the diet for me
Saturday, June 19, 2010
WOD
10-9-8-7-6-5-4-3-2-1
Deadlift 135lbs
Front Squat 135lbs
12:19
Felt really good finally getting back to normal
Body:shoulders sore also got a tattoo yesterday and its a little sore
nutrition:good
sleep:9hrs
Deadlift 135lbs
Front Squat 135lbs
12:19
Felt really good finally getting back to normal
Body:shoulders sore also got a tattoo yesterday and its a little sore
nutrition:good
sleep:9hrs
Friday, June 18, 2010
WOD
15-12-9
50lbs DB Clean to thruster
Pull ups
14:30
Felt pretty good first hard workout since coming back from mono little light headed but recovered well
Body: quad sore chest too
sleep:9hrs
nutrition:good
50lbs DB Clean to thruster
Pull ups
14:30
Felt pretty good first hard workout since coming back from mono little light headed but recovered well
Body: quad sore chest too
sleep:9hrs
nutrition:good
Wednesday, June 16, 2010
Active recovery to mono day 2
10 9 8 7 6 5 4 3 2 1
50% body weight power clean 75lbs
strict pull ups
10:58
Went really light and slow very relaxed
Body:sore in quads and chest very tired as expected
sleep:9hrs
nutrition:good
depending on how i feel tomorrow we will see what goes down
50% body weight power clean 75lbs
strict pull ups
10:58
Went really light and slow very relaxed
Body:sore in quads and chest very tired as expected
sleep:9hrs
nutrition:good
depending on how i feel tomorrow we will see what goes down
Tuesday, June 15, 2010
IM BACKKKKKKK
First workout after lax and back from mono
Slow paced 1 mile run to test it out 7 mins exactly
afterwards tested my bodyweight stuff
50 push ups
50 sit ups
20 pull ups
50 squats
not for time
Feeling good today finally taking it easy for another week then hitting the summer training program hard
added summer goals to list too
body:good tired but will be sore tomorrow
nutrition: back to primal with whole milk
sleep:9hrs
Slow paced 1 mile run to test it out 7 mins exactly
afterwards tested my bodyweight stuff
50 push ups
50 sit ups
20 pull ups
50 squats
not for time
Feeling good today finally taking it easy for another week then hitting the summer training program hard
added summer goals to list too
body:good tired but will be sore tomorrow
nutrition: back to primal with whole milk
sleep:9hrs
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