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Athlete Date Sort Location Workout Name Description Results
C Drake 03/16/2014 Sheepdog CrossFit Outlaw 140315 BBG

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

2) 3 attempts at a heavy Clean & Jerk (warm up, hit 3 heavy reps, stop).

Conditioning

Do Open workout 14.3.

Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch		 95 reps
Performed as RX
C Drake 03/13/2014 Sheepdog CrossFit Grace 15 min to eat 1RM snatch
15 min to eat 1RM C and J

135 pound Clean and Jerk, 30 reps		 06m 29s
Performed as RX
C Drake 03/13/2014 Sheepdog CrossFit Outlaw 140312 BBG

1) EMOM for 5:00 - 2 Power Snatches @ 100% of last week plus 5# (thats 10# total from week 1).

2) EMOM for 5:00 - 2 Power Clean & Push Jerks @ 100% of last week plus 5# (thats 10# total from week 1).

Conditioning

4 rounds of:

1:00 ME Step Down Box Jumps 24/20"
1:00 ME Deficit HSPU 6/4"
1:00 ME Muscle-Ups
1:00 Rest
 110 reps
Workout Scaled
C Drake 03/12/2014 Sheepdog CrossFit CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM		 225-275-295 lbs
225-275-305-325-345 lbs
135-145 lbs
785 lbs
Performed as RX
C Drake 03/11/2014 Sheepdog CrossFit Outlaw 140310 BBG

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

Strength/Skill

3X60 (seconds) Freestanding HS Hold - rest 90 sec.

Conditioning

7 rounds for time of:

15 Wall Balls 20/14#
10 6" Target Burpees		 12m 24s
Performed as RX
C Drake 03/11/2014 Sheepdog CrossFit Outlaw 140311 BBG

5X1 Hang Clean (just above knee) & Jerk - work to a max for the day.

Strength

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

*Add approximately 5-10# to last weeks number, but do not go heavy enough to fail.

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

Conditioning

3 rounds of:

Row 1k
20 TTB

Rest 2:1 (thats half the length of the interval)
 22m 06s
Performed as RX
C Drake 03/09/2014 Sheepdog CrossFit Mailbox to mailbox Run 3.55 miles 30m 17s
Performed as RX
C Drake 03/08/2014 Sheepdog CrossFit Outlaw 140308 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

*Warmup doing any variations of the movements youd like (with slightly heavier OHS), until HR is around 125 BPM.

Do Open workout 14.2.

For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups

Etc., following same pattern
 87 reps
Performed as RX
C Drake 03/07/2014 Sheepdog CrossFit Outlaw 140304 BBG

5X1 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 1:00 (before #2)

*This is an adaptation week. Do not go to a true 20RM, but try to get close. Percentages will vary, but typically somewhere between 65-70% is a decent guess for loading.

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

Conditioning

1) 5 rounds for time of:

12 TTB
12 Burpee Box Jumps 24/20"

Rest 1:1 (include rest after final round before beginning #2)

2) 20/15 Muscle-Ups for time.		 25m 49s
Performed as RX
C Drake 03/05/2014 Sheepdog CrossFit None 1:00 heavy bag
1:00 burpees
1:00 heavy bag
1:00 ab mat sit ups
1:00 heavy bag
1:00 push ups
1:00 heavy bag
1:00 ghd sit ups		 74 reps
Performed as RX
C Drake 03/04/2014 Sheepdog CrossFit Outlaw 140303 BBG

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

Strength/Skill

3X60 (seconds) Freestanding HS Hold - rest 90 sec

Conditioning

10 rounds for time of:

7 C2B Pullups
7 Thrusters 95/65#		 18m 53s
Performed as RX
C Drake 03/03/2014 Sheepdog CrossFit CrossFit Open 14.1 Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps		 05 rounds 36 reps
Performed as RX
C Drake 02/26/2014 Sheepdog CrossFit None For reps
1:00 row
1:00 pullups
1:00 rest

Run
1.36 miles, 12:18		 90 reps
Performed as RX
C Drake 02/20/2014 Sheepdog CrossFit Outlaw 140217 BBG

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

Strength/Skill

3X5/3 Strict C2B + ME Kipping C2B Pull-ups rest 2:00

Conditioning

5 rounds of:

1:00 ME Wall Ball 20#
1:00 ME 6 Target Burpees
1:00 Rest

 162 reps
Performed as RX
C Drake 02/18/2014 Sheepdog CrossFit Outlaw 140214 Strength

Back Squat:1X8@80%, 1X3@90%, 2X1@100% quick up and down with no pause every set rest 2:00

Conditioning

For time:

Run 800m
20 Deadlifts 225/155#
40 DB Thruster 35/25#
20 Deadlifts 225/155#
Run 800m		 18m 30s
Performed as RX
C Drake 02/17/2014 Sheepdog CrossFit Outlaw 140212 12 minutes to establish a max complex of 2 Hang Cleans (just above the knee) + 1 Jerk

Conditioning

5 rounds for time of:

5 Snatches 155/105#
10 Burpees
15 Box Jumps 24/20

 16m 46s
Performed as RX
C Drake 02/14/2014 Sheepdog CrossFit Outlaw 140205 BBG

12 min to work to a max 3-Position Clean (1. Hi-Hang shoulders even with or slightly behind bar, bar in contact with pelvis. 2. Hang - just above knee. Low-Hang - 2" from the floor. ) + 1 Jerk.

Conditioning

For time:

100 Double-unders
21 KB Swings 24/16kg
21 HSPU
100 Double-unders
15 KB Swings 24/16kg
15 HSPU
100 Double-unders
9 KB Swings 24/16kg
9 HSPU		 19m 34s
Performed as RX
C Drake 02/10/2014 Sheepdog CrossFit Outlaw 140210 BBG

Back Squat: 4X5@85% quick up and down with no pause every set, rest 90 sec.

Conditioning

5 rounds for time of:

25 Double Unders
35 KB Swings 24/16kg

Rest 1:1		 27m 23s
Performed as RX
C Drake 02/05/2014 Sheepdog CrossFit Outlaw 140201 BBG

15 minutes to establish a 1RM Clean & Jerk.

Conditioning

For time:

50 Thrusters 45/35#
100 Double-Unders
5 Muscle-Ups
25 Thrusters 95/65#
75 Double-Unders
10 Muscle-Ups
10 Thrusters 135/95#
50 Double-Unders
15 Muscle-Ups

 46m 24s
Performed as RX
C Drake 02/04/2014 Sheepdog CrossFit Outlaw 140131 Strength

Back Squat: 2X3@90%, 2X2@95% quick up and down with no pause every set, rest 90 sec.

Conditioning

For time:

10 HSPU
30 Deadlifts 135/95#
20 HSPU
20 Deadlifts 185/125#
30 HSPU
10 Deadlifts 225/155#		 14m 28s
Performed as RX
C Drake 02/03/2014 Sheepdog CrossFit Outlaw 140203 BBG

12 min to work to a max 3-Position Snatch (1. Hi-Hang shoulders even with or slightly behind bar, bar in contact with pelvis. 2. Hang just above knee. Low-Hang 2" from the floor. ).

Conditioning

15 minute AMRAP of:

10 Wall Balls 20/14#
10 6" Target Burpees
10 C2B Pullups
20 Wall Balls 20/14#
10 6" Target Burpees
10 C2B Pullups
30 Wall Balls 20/14#
10 6" Target Burpees
10 C2B Pullups
40 Wall Balls...

*Add 10 Wall Balls after every completed round.

 4 rounds 10 reps
Performed as RX
C Drake 01/31/2014 Sheepdog CrossFit Outlaw 140125 BBG

7X1 Snatches @ 70-80% (do not go above, make every rep perfect) - rest 60 sec.

Conditioning

For time:

20 Deficit HSPU 6/4"
50 Double-Unders
10 OHS 155/105#
100' HS Walk
10 OHS 155/105#
50 Double-Unders
20 Deficit HSPU 6/4"		 16m 47s
Workout Scaled
C Drake 01/29/2014 Sheepdog CrossFit Outlaw 140129 BBG

10 min to work to a max 2-Position Clean (1. hi-hang - shoulders even with or slightly behind bar, bar in contact with pelvis, 2. hang - just above knee) + 1 Jerk.

Conditioning

21-15-9 of:

Power Cleans 135/95#
C2B Pullups

For time.

 12m 50s
Performed as RX
C Drake 01/28/2014 Sheepdog CrossFit Outlaw 140128 Strength

Back Squat: 1X8@75%, 1X5@80%, 1X3@85%, 1X3@90% quick up and down with no pause every set, rest 90 sec.

Conditioning

9 minutes to complete:

30 Shoulder to OH 95/65#
20 Burpee Box Jumps 24/20"
15 TTB
20 Shoulder to OH 135/95#
30 Burpee Box Jumps 24/20"
15 TTB
ME Shoulder to OH 185/125# in the remainder of the 9 minutes.		 73 reps
Performed as RX
C Drake 01/26/2014 Sheepdog CrossFit Mailbox to mailbox Run 3.62 miles 31m 22s
Performed as RX
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