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Athlete Date Sort Location Workout Name Description Results
C Drake 05/07/2014 Sheepdog CrossFit Power 140507 Power

1) Hang Clean with 3-sec Pause each rep (just above the knee): work to a 3rm

Accessories

1) Weighted Glute/Ham Raises: 3X15 AHAP

Conditioning

12 minute AMRAP of:

50' KB OH Walking Lunges (25' each hand, one KB) - 24/16kg
25 TTB
50 KB Snatches (25L/25R anyhow) 24/16kg
25 V-Ups		 1 rounds 2 reps
Workout Scaled
C Drake 05/06/2014 Sheepdog CrossFit Power 140506 Power

1) Tall Power Snatch: work to a 3rm

2) Strict Press: 1X5@75%, 1X3@85%, 1xMax Effort@95%, rest as needed

Accessories

1A) 3X10 Weighted Strict Pull-Ups, AHAP - rest 90 sec.
1B) 3X10Weighted Sit-Ups, AHAP- rest 90 sec.

Conditioning

1) 3 rounds of:

1:00 ME HS Walk (for total distance)
1:00 Rest

2) 3 rounds for time of:

10 Clean & Push Jerks (anyhow) 155/105#
20 Lateral Burpees (lateral jump over bar)
 17m 14s
Workout Scaled
C Drake 05/05/2014 Sheepdog CrossFit Power 140505 Power

1) Mid Hang Power Clean: Work to a 3rm

2) Deadlift: 1X5@75%, 1X3@85%, 1xMax Effort@95%, rest as needed

Accessories

1A) 3X10 Bent Row - heaviest possible, rest 60 sec.
1B) 3X10 Reverse Hypers - heaviest possible, rest 60 sec.

Conditioning

Regional Event 5

10 rounds for time of:

1 Legless Rope Climb 14'
200' Sprint (100' down and back)		 08m 13s
Performed as RX
C Drake 04/28/2014 Sheepdog CrossFit Power 140428 Power

1) Mid Hang Power Clean: Work to a 3rm

2) Deadlift: 1X3@70%, 1X3@80%, 1xMax Effort@90%, rest as needed

Accessories

1A) 3X10 Bent Row - heaviest possible, rest 60 sec.
1B) 3X15 Reverse Hypers - heaviest possible, rest 60 sec.

Conditioning

3 rounds for time of:

30 Russian KBS 32/24kg
7 Muscle-Ups
10 Hang Power Cleans 185/120#
 17m 12s
Workout Scaled
C Drake 04/25/2014 Sheepdog CrossFit Power 140425 Power

1) Snatch from blocks (just above knee): work to a 5rm

2) Squat: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed

Accessories

1) Front Squat: 3X10 AHAP

2) Glute/Ham Raises: 3X20

Conditioning

For time:

15-12-9 of:

GHD Sit-ups
Power Clean 185/135#		 08m 46s
Workout Scaled
C Drake 04/23/2014 Sheepdog CrossFit Power 140422 Power

1) Power Snatch Work to a 5rm (non-T&G, reset quickly after drop)

2) Strict Press: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed

Accessories

1A) 3XME Strict HSPU - rest 90 sec.
1B) 3X15 Toes to Bar - rest 90 sec.

Conditioning

3 rounds of:

1:00 ME Muscle-Ups
1:00 ME 50' Shuttle Run (for reps)
1:00 ME KBS 32/24kg
1:00 Rest
 81 reps
Performed as RX
C Drake 04/22/2014 Sheepdog CrossFit Fit test 1.5 mile run
Pushups continous
Situps continous for a minute
Rope climb
5 pullups		 09m 13s
Performed as RX
C Drake 04/19/2014 Sheepdog CrossFit Swamp dash and bash Mud run
4 miles
20 obstacles		 1h 14m 20s
Performed as RX
C Drake 04/17/2014 Sheepdog CrossFit Taylor 10-8-6-4-2 BW bench press and GHD situps

4 rounds for time of:
Run 400 meters
5 burpee muscle-ups

If you've got a 20-lb. vest or body armor, wear it.		 19m 15s
Performed as RX
C Drake 04/15/2014 Sheepdog CrossFit None Run 2.61 miles

103rd		 22m 44s
Performed as RX
C Drake 04/14/2014 Sheepdog CrossFit Outlaw 140412 BBG

1) 12 minutes to establish a 1RM Snatch.

2) 12 minutes to establish a 1RM Clean & Jerk.

Conditioning

For time:

50' Front Rack Walking Lunges 95/65#
15 Deficit HSPU 6/4"
30 OHS 95/65#
12 Deficit HSPU 6/4"
24 OHS 95/65#
9 Deficit HSPU 6/4"
18 OHS 95/65#
50' Front Rack Walking Lunges 95/65#
 17m 52s
Performed as RX
C Drake 04/14/2014 Sheepdog CrossFit Jackie BBG

1) Clean: Work to a 3rm (non-T&G, reset quickly after drop) - 1X3@95%, 1X3@90%, rest as needed

2) Jerk: Work to a 3rm (from blocks, drop every rep) - 1X3@95%, 1X3@90%, rest as needed

Strength/Skill

4XME Strict Pullups - rest 60

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 09m 25s
Performed as RX
C Drake 04/11/2014 Sheepdog CrossFit Outlaw 140408 BBG

1) Pause Clean (3 count pause @ knee) + Jerk: 5X2+1 - work to a heavy (but perfect) double for the day, rest as needed

2) Pause Clean (3 count pause @ knee) + Jerk: 1X2+1@95%, 1X2+1@90% of max from #1 - rest as needed

Strength

1) Back Squat: 1X10@60%, 1X8@70%, 1X6@75%, 1X4@80% - rest as needed.

2) Front Squat: 1X5@60%, 3X5@70% - rest as needed.

Conditioning

5 rounds of:

:45 ME Bar Muscle-Ups
:15 Rest
:45 ME Burpee Box Jumps 24/20"
:15 Rest
:45 ME Double Unders
:15 Rest
 88 reps
Performed as RX
C Drake 04/10/2014 Sheepdog CrossFit Run 4.12 miles Run 4.12 miles 41m 09s
Performed as RX
C Drake 04/08/2014 Sheepdog CrossFit Diane BBG

1) 10 minutes to establish a 1rm Snatch.

2) 10 minutes to establish a 1rm Clean & Jerk.

3) 10 minutes to estbalish a 3 RM front squat.

Strength

15 minutes to establish a 3rm Front Squat.

Conditioning

Diane

21-15-9 of:

Deadlifts 225/155#
HSPU (regionals standard)

For time		 9m 05s
Performed as RX
C Drake 04/05/2014 Sheepdog CrossFit None 1:00 pull ups
Run 400
1:00 burpees
Run 400
1:00 sit ups
Run 400
1:00 push ups
Run 400
1:00 tire flip
Run 400
1:00 air squats
Run 400
 27m 00s
Performed as RX
C Drake 04/02/2014 Sheepdog CrossFit Helen BBG
1) 7X1 Hang Snatch (just above knee) - work to a max for the day, rest 90 sec.

2) 3X3 Snatch Grip BTN Push Press + 3 OHS - heaviest possible, rest 90 sec.

Strength/Skill

3X60 (seconds) ME Freestanding HS Push-ups, rest 90 sec.

Conditioning

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 09m 50s
Performed as RX
C Drake 04/01/2014 Sheepdog CrossFit None 3 RFt
1:00 heavy bag
20 pushups
10 ghd situps
Run 400m		 13m 26s
Performed as RX
C Drake 03/31/2014 Sheepdog CrossFit Outlaw 140329 BBG

1) 3 attempts at a heavy Snatch (warm up, hit 3 heavy reps, stop).

1) 3 attempts at a heavy Clean & Jerk (warm up, hit 3 heavy reps, stop).

Conditioning

1) 14.5 Warmup:

At a comfortable pace:

3 rounds of-

7 Thrusters 115/75#
7 Bar-Facing Burpees

*Rest until you feel recovered but not cold.

2) Do Open workout 14.5.

21-18-15-12-9-6-3 reps for time of:
Thrusters - 95/65#
Bar-facing Burpees		 18m 30s
Performed as RX
C Drake 03/28/2014 Sheepdog CrossFit Outlaw 140326 BBG

1) EMOM for 5:00 - 2 Power Snatches @ heaviest possible (all sets).

2) EMOM for 5:00 - 1 Power Clean & Push Jerk @ heaviest possible (all sets)

Conditioning

For time:

40 KB Snatches (20 each arm anyhow) 24/16kg
40 KB OH Walking Lunges (20 steps each arm anyhow) 24/16kg
Row 1K
40 KB Snatches (20 each arm anyhow) 24/16kg
40 KB OH Walking Lunges (20 steps each arm anyhow) 24/16kg		 22m 22s
Performed as RX
C Drake 03/26/2014 Sheepdog CrossFit Outlaw 140326 BBG

BBG

7X1 Hang Clean (just above knee) & Jerk - work to a max for the day, rest 90 sec.

Strength

1) Back Squat: 1X20 @ 90% of 140318 - rest 2:00 (before #2)

2) Front Squat: Max Reps @ 100% of #1 (after 2:00 rest)

5 x 2 jerk recoveries

Conditioning

For time:

Run 800m
40 HSPU (regionals standard)
40 KBS 32/24kg
Run 800m
 15m 40s
Performed as RX
C Drake 03/24/2014 Sheepdog CrossFit Outlaw 140324 BBG

1) 7X1 Hang Snatch (just above knee) - work to a max for the day, rest 90 sec.

2) 3X3 Three Stop Snatch Pull (with 2 count pause at each stop) - heaviest possible with perfect positions, rest 90 sec.

Strength/Skill

3X60 (seconds) ME Freestanding HS Push-ups - rest 90 sec.

Conditioning

10 rounds for time of:

5 C2B Pull-ups
10 HR Push-ups
15 Jumping Air Squats
 14m 45s
Performed as RX
C Drake 03/22/2014 Sheepdog CrossFit CrossFit Open 14.4 Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups		 0 rounds 175 reps
Performed as RX
C Drake 03/19/2014 Sheepdog CrossFit Outlaw 140318 BBG

5X2 Hang Clean (just above knee) & Jerk - work to a max for the day, rest 90 sec.

Strength

1) Back Squat: 1 attempt to establish a 20RM - rest 2:00 (before #2)

*Add approximately 5-10# to last weeks number. Push this week to as close to maximal as possible.

2) Front Squat: Max Reps @ 100% of #1 (after 2:00 rest)

Conditioning

4 rounds of:

10 Deficit HSPU 6/4"
15 TTB
20 6" Target Burpees
 20m 07s
Workout Scaled
C Drake 03/18/2014 Sheepdog CrossFit Outlaw 140314 BBG

5X2 Hang Snatch (just above knee) - work to a max double for the day, rest 90 sec.

Skill

3 X 60s Freestanding HS Hold, rest 90 sec.

Conditioning

3 rounds for time of:

Run 400m
30 KB Snatch (15l/15r anyhow) 24/16kg		 15m 46s
Performed as RX
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