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Search: Posts Made By: Dominic Sirianni
Forum: Fitness 03-29-2011, 12:13 PM
Replies: 95
Views: 29,269
Posted By Dominic Sirianni
Re: Chad Ochocinco entering the games?

I've played pickup ball with a 6'3" 270+ defensive lineman who plays for the Saints and I watched him dunk two handed from flat feet. Needless to say he won.
Forum: Community 06-15-2010, 11:47 AM
Replies: 0
Views: 1,691
Posted By Dominic Sirianni
Congrats to Dan Martin of CrossFit 305

Dan Martin, our very own co-owner and head trainer, got a little mention in the newspaper today - http://www.miaminewtimes.com/bestof/...-guru-2305295/ ...
Forum: Community 04-16-2010, 01:31 PM
Replies: 3
Views: 4,665
Posted By Dominic Sirianni
Re: level 1 cert test

it is a pretty straightforward test that reviews exactly what you learn in a level 1 cert.
Forum: Community 04-15-2010, 12:33 PM
Replies: 2
Views: 1,590
Posted By Dominic Sirianni
Re: Grand Opening - CrossFit 305 - Miami

hahaha - of course!!! everyone is 101% welcome
Forum: Community 04-15-2010, 12:23 PM
Replies: 2
Views: 1,590
Posted By Dominic Sirianni
Grand Opening - CrossFit 305 - Miami

This Saturday the 17th of April is our grand opening celebration! Please join us from 9am-4pm for workouts, BBQ, drinks and fun! Bring some meat, beverages of your choice and stick around!

We will...
Forum: Community 04-14-2010, 10:12 AM
Replies: 15
Views: 3,943
Posted By Dominic Sirianni
Re: Level 1 Cert

there are people of all different levels there. When I did mine, there were a few who had never done any crossfit and were there gathering info.
Forum: Fitness 04-14-2010, 10:08 AM
Replies: 24
Views: 3,922
Posted By Dominic Sirianni
Re: What's your warmup?

I either do a 500m row or about 10 minutes of light jump rope

then some mobility work like the agile 8 or simple 6

then some unweighted version of whatever the workouts movements are
Forum: Community 04-14-2010, 10:00 AM
Replies: 4,900
Views: 1,034,278
Posted By Dominic Sirianni
Re: Where's the Girl Power?

dunno if this already went up but my friend's wife has a site that is pretty cool

http://rxgirlsmiami.com/ (WFS)
Forum: Health and Medical Issues 03-29-2010, 07:19 PM
Replies: 18
Views: 6,599
Posted By Dominic Sirianni
Re: air squat flexibility

I do the Agile 8 5 or 6 times a week.
Forum: Injuries 03-29-2010, 06:40 PM
Replies: 17
Views: 5,040
Posted By Dominic Sirianni
Re: Vanishing Pull-ups/possible Rabdo!

What was the sprint workout that caused it for you?
Forum: Injuries 03-29-2010, 09:52 AM
Replies: 17
Views: 5,040
Posted By Dominic Sirianni
Re: Vanishing Pull-ups/possible Rabdo!

Brandon,

It would behoove you to seek some medical attention to make sure there is no hidden damage.

Dominic
Forum: Community 03-24-2010, 12:04 PM
Replies: 35
Views: 13,451
Posted By Dominic Sirianni
Re: Dede

RIP - that is so sad.
Forum: Community 03-24-2010, 11:42 AM
Replies: 0
Views: 1,089
Posted By Dominic Sirianni
CrossFit 305 Kids - Program Launch!

CrossFit 305 is starting one of the first CrossFit Kids programs in Miami. The classes are Wednesday at 4:30pm and Saturday at 9:00am and are for Kids from ages 5-11. Drop a line to...
Forum: Workout of the Day 03-16-2010, 09:51 AM
Replies: 5
Views: 2,307
Posted By Dominic Sirianni
Re: W had our first sub 3:00 Fran in the gym this week

update - he placed 4th overall at the FL sectionals - Congrats to Pete Kazanas
Forum: Competitions 03-16-2010, 09:42 AM
Replies: 9
Views: 3,052
Posted By Dominic Sirianni
Re: Sectionals Spectators - BYOB?

seemed to be plenty of post WOD nutrition in a fermented liquid form at the FL Sectionals. I know a few of our guys had a beer or two between WODs.
Forum: Community 03-01-2010, 01:20 PM
Replies: 9
Views: 14,385
Posted By Dominic Sirianni
Re: NEW CrossFit Location Miami, FL

We are moving to a new 3500 sq ft facility at 5940 NE 4th avenue!

Exciting news
Forum: Fitness 02-23-2010, 08:39 PM
Replies: 11
Views: 4,055
Posted By Dominic Sirianni
Re: Hand strength

Well you can approach it like any strength workout where you do reps in the single to five rep range for three to seven sets.

There is absolute or closing strength and strength endurance, both of...
Forum: Testimonials 02-22-2010, 10:43 AM
Replies: 5
Views: 3,915
Posted By Dominic Sirianni
Forum: Fitness 02-22-2010, 10:42 AM
Replies: 11
Views: 4,055
Posted By Dominic Sirianni
Re: Hand strength

I use CoC grippers as well. Remember don't get a gripper than you can just rep out. you need a hard one that you can do for triples or less. Treat it like any strength workout.

Do you just want...
Forum: Digital Coaching 02-22-2010, 09:31 AM
Replies: 5
Views: 2,170
Posted By Dominic Sirianni
Re: My CrossFit Challenge (the squat)

looks pretty decent although at the bottom you have a little tuck.
Forum: Workout of the Day 02-05-2010, 02:33 PM
Replies: 5
Views: 2,307
Posted By Dominic Sirianni
Re: W had our first sub 3:00 Fran in the gym this week

I have a feeling he will do quite well in the FL Sectionals
Forum: Workout of the Day 02-05-2010, 12:51 PM
Replies: 5
Views: 2,307
Posted By Dominic Sirianni
W had our first sub 3:00 Fran in the gym this week

After a month of strengthy programming we tested our Fran times against that of 30 days ago and we had many PR's and our first sub 3:00, courtesy of Peter Kazanas, one of the co-owners and trainers...
Forum: Workout of the Day 02-05-2010, 11:41 AM
Replies: 2
Views: 10,969
Posted By Dominic Sirianni
Re: What does 1-1-1-1 etc. mean?

It means you are doing single rep sets working at or very close to the most you can lift for that exercise with good form. It is not a timed workout and you should recover fully between each set of...
Forum: Starting 02-05-2010, 11:39 AM
Replies: 5
Views: 1,775
Posted By Dominic Sirianni
Re: What about the running in the WOD's

If you are going to do both in the same day, probably do the high skilled stuff first, then rest a good deal and do the WOD.
Forum: Starting 02-05-2010, 11:25 AM
Replies: 10
Views: 3,889
Posted By Dominic Sirianni
Re: Upset with myself, maybe?

Some WOD's definitely took me longer than others in the beginning. Murph comes to mind as does Badger. Some still take me a long while. In fact I am not too fast at either of those.

I definitely...
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