squat 3x5
255-265-270
3rds each for time with a 1 min rest between rds
5 thrusters 135lbs
15 pull ups
30 squats
1. 1:01
2. 1:04
3. 1:08
3x25 leg lever
3x15 dips (bar dips best i could do)
Body:shoulders are fatigued
sleep:8hrs
nutrition: good
notes: still building up on the squats I definitely felt them but I know I can get 285+ which is pretty exciting. I want to start getting faster so I am going to start building in more cffb like wods with sprints involved and things like that. Other than that nothing special going on. Deadlift day tomorrow I will be waiting until I get home to wod so I can have a better environment than the gym which I am already sick of.....can't stand retards curling at the squat rack.
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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