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Old 07-03-2009, 08:07 AM   #41
Dennis Moriconi
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Re: Heavy D's Workout Log

Tuesday June 30th:
3 Rounds:

Run 400m
21 KB Swings (55#)
21 Pushups

Time: 14:17

Then on Wednesday June 1st:

The mainsite WOD was "Eva"
I took the idea of Eva and tweaked it a bit.

3 Rounds:
Row 800m
30 KB Swings (35#)
30 Pullups (all kips)

My forearms were TORCHED!
Total time was 30:48

Thursday June 2nd: Rest Day
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M/20/185/5'8-"Limits are for those who have them; excuses are for those who need them." My Log
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Old 07-03-2009, 10:50 AM   #42
Dennis Moriconi
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Re: Heavy D's Workout Log

Today

Row 1000m
THEN
100 squats
50 burpees

Time came out to 12:04. I got some looks on the squats and burpees.

I am currently in the process of becoming a trainer at my local YMCA in order to practice my coaching skills for when I open my own box in the future.

I'm excited.
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M/20/185/5'8-"Limits are for those who have them; excuses are for those who need them." My Log
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Old 07-09-2009, 08:01 AM   #43
Dennis Moriconi
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Re: Heavy D's Workout Log

I have been severely slacking on my posts recently.
My WODs however, have not been slacked upon, I can assure you all.


July 4th was my cheat day for my "somewhat" Zone diet. I say "somewhat" because I have been trying to cut out all junk foods before moving on to the measuring of my clean foods. I was doing well but somewhat fell off the wagon on the 4th and 5th. I'm trying to get back on and hold on tight. I felt miserable the few days following my disgusting sugar intake.

July 6th:
Track workout with a high school wrestling buddy of mine.
5 Rounds:
Run 800m
30 pushups on paralletes
30 back squats (40# sloshpipe)
34:25

July 7th:
21-15-9
Deadlift (135#)
Knees to elbows
Burpees---------12:59
THEN
100 Double unders for time-------6:30

July 8th:
5 Rounds:
Row 400m
15 Burpee Pullups
26:57
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Old 07-09-2009, 08:27 PM   #44
Dennis Moriconi
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Re: Heavy D's Workout Log

Today was my fourth day of WODs but I felt good enough to go for it, and I've also been skipping out on my "healthy eating" so I had to punish myself one way or another.

I came up with my own version of 300.

10 Dumbell swings (35#)
20 Burpees
30 Doubleunders
4 minutes c2 rower (about 900m)
50 backsquats (115#)
50 Dumbell swings
40 Burpees
30 Doubleunders
2 minutes c2 rower (about 400m)
10 backsquats

Total time: 30:02

I came home and went for a run. Three 1-mile loops (a steep hill at the last 400m of the mile) 7:48, 8:03, and the 3rd lap was supposed to be a cool down lap (ran it backwards) in 8:30.

I showered and took a 2 hour nap.
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M/20/185/5'8-"Limits are for those who have them; excuses are for those who need them." My Log
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Old 07-15-2009, 09:23 AM   #45
Dennis Moriconi
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Re: Heavy D's Workout Log

Yesterday I decided to try and go for two workouts back to back (was inspired by how much the '09 Games athletes can accomplish in such a short amount of time.)

I was originally going to try 2 Frans back to back. I finished my first one in 8:25 and was having trouble cleaning the bar up to my chest.

I decided to do another workout that mirrored a mainsite WoD I saw a week or so ago.

4 Rounds:
400m run
25 pushups
400m row

I did 3 full rounds, then did the 400m run and something in my body didn't feel right. I stopped and went outside for fresh air. I ended up listening to my body and went home, 25 pushups and 400 meters away from finishing the workout. =/

That's what I get for trying to do something MORE than Fran..... maybe some other day.

My overall times were 8:25 for the Fran, then 17:53 for the incomplete workout.
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M/20/185/5'8-"Limits are for those who have them; excuses are for those who need them." My Log
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Old 07-15-2009, 09:23 PM   #46
Dennis Moriconi
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Re: Heavy D's Workout Log

Girlfriend came over my house to swim today and I wanted to show her what a CrossFit style workout looked like. I figured I would workout, do some running, and jump in my pool to join her when I was done.

I came up with a little something like this:
2 Rounds:
25 pulls on the rower
25 thrusters with 40# sloshpipe
25 pushups
25 backsquats with 40# sloshpipe
25 wallballs with 16# ball
25 pullups

THEN
1 mile run with steep hill for the last 200m or so.

I ended up forgetting about my friend wanting to workout with me so I told him to stop by and I would give him the WoD and he could use my equipment. My girlfriend edged me on and told me to do the workout again, so I did.

My first time was 24:17

Second time around was 24:28

It was a fun day, but I was too tired to join my girlfriend in the pool. I'll be hearing about that soon enough.
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