Burpee Challenge Day 73
Rest Day
mwod (unglueing of the back and butt)
body:back still a bit sore
sleep: 8.5hrs
nutrition: great
notes: So today I took a full rest day in order to make sure that I am going to be ready for the open wod I am going to do on Thursday. I developed a program since I am going to do the open wods and they last 6 weeks so it is a perfect time to do a program. This is my program for the next 5-6 weeks starting on the day of thursday on this thursday:
Program For The Crossfit Open
Monday:
Squat 5-5-5
15 min or less metcon
3x Max Reps Strict Dips
Skill work
Tuesday:
Press 5-5-5
10 min or less metcon (cffb wods with a lot of sprints)
50pullups.com program
Skill work
Wednesday:
Rest Day
“Pregame the open wod”
Thursday:
Open WOD
50pullups.com program
Skill Work
Friday:
Front Squat 5-5-5
15 min or less metcon
3x Max Reps Strict Dips
Skill work
Saturday:
Deadlift 3-3-3
10 min or less metcon
CFE (200, 400, or 800m repeats)
50pullups.com program
Skill Work
Sunday:
Rest Day
Skills:
Double Unders
HSPU
T2B
GHDS
Back Extensions
My goal was to make sure that I will be completely refreshed and ready for open wod every thursday as well as working towards my goals still.
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.
No comments:
Post a Comment