day 11 burpees
day 5 strict plus dairy
DWOD: CFFB Total
Power Clean:185,195F,195
Squat:275,285,300
Bench:225,235,240
deadlift:315,345,355F
Total:1080
45 min primal walk
Body: shoulders a little fatigued but body is all the way healed from rest day
sleep:9.5hrs
nutrition:good
Notes: Everything went well in the workout up until the deadlift. I barely got 345 which is pathetic becasue my max before lacrosse was 405. I lost a lot on it and decided that im not where i want to be at for my linear progression so I am moving down to the amatuer level for the SWOD from now on until I get my lifts back up. Other than that I am happy with my maxes. Tomorrow I am going to peak and Im not sure if there is internet service so I will keep a written blog and fill in when I get back.
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.
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