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Athlete
Date
Location
Workout Name
Description
Results
chris gaillard
03/16/2014
Vintage CrossFit
CrossFit Total
Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM
305; 115; 355 lbs
Performed as RX
chris gaillard
03/15/2014
Vintage CrossFit, spotts park
endurance 2014-03-15
15 rounds for time:
1 tall hill
1 shuttle run
+ 10 burpees at each 3.0-to-4.5 min mark
23m 25s
Workout Scaled
chris gaillard
03/14/2014
Vintage CrossFit
CrossFit Open 14.3
Workout 14.3
8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch
88 reps
Workout Scaled
chris gaillard
03/11/2014
Vintage CrossFit
endurance 2014-03-11
memorial 400 track
6 rounds:
600 m run, followed by 200 m "active rest" walk, no other rest
Target time based on prior mile time trial.
0.375 x mile time is target time.
Run 1st 600 in target time +3 sec.
Run 2nd 600 in target time +2 sec.
Run 3rd 600 in target time +1 sec.
Run 4th 600 in target time.
Run 5th 600 in target time -1 sec.
Run 6th 600 in target time -2 sec.
My target time was 3:11 based on 8:30 mile.
3m 16s
Performed as RX
chris gaillard
03/10/2014
Vintage CrossFit
None
20 RFT
5 Wall Balls
3 Burpees
1 Clean and Jerk (165/115)
27m 07s
Workout Scaled
chris gaillard
03/08/2014
Vintage CrossFit
endurance 2014-03-08
5 RFT
800 m run
Bear crawl length of racks and back
5 tire jump throughs or 10 20-inch box jumps
31m 35s
Performed as RX
chris gaillard
03/08/2014
Vintage CrossFit
None
5 Rounds For Time:
Run 800m
Bear crawl one lap around the pull up rig
5 tire jump throughs (sub 10 x 20 inch box overs)
31m 35s
Performed as RX
chris gaillard
03/06/2014
Vintage CrossFit
Endurance 2014-03-06
Memorial 400 track
1 mile run for time
8m 30s
Performed as RX
chris gaillard
03/02/2014
Vintage CrossFit
Weightlifting 2014-03-02
3-3-3 back squats (~80% max)
235 lbs
Performed as RX
chris gaillard
03/02/2014
Vintage CrossFit
Weightlifting 2014-03-02
3 RFT
7 x (without letting go of bar)
Clean weighted bar to shoulders
Front squat
Press overhead to back
Back squat
Press overhead
Lower to floor starting position
400 m run
19m 51s
Performed as RX
chris gaillard
03/01/2014
Vintage CrossFit
endurance 2014-03-01
5K around the bayou from Spotts Park for time
34m 10s
Performed as RX
chris gaillard
02/28/2014
Vintage 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
2 rounds 5 reps
Workout Scaled
chris gaillard
02/25/2014
Vintage CrossFit
Endurance 2014-02-25
Memorial 400 track
20 minute AMRAP
Run at max straightaways, jog the curves
8 rounds 0 reps
Performed as RX
chris gaillard
02/23/2014
Vintage CrossFit
None
Split Jerk 1-1-1-1-1
105 lbs
Performed as RX
chris gaillard
02/23/2014
Vintage CrossFit
Weightlifting
Every 20 seconds for 7 minutes:
1 Back Squat
Attempt to hold bar on back for entire 7 minutes
185 lbs
Performed as RX
chris gaillard
02/22/2014
Vintage CrossFit
endurance 2014-02-22
at the box
1000 m row
10 lunges carrying 20 lb med ball (10 for women) (Rx is over your head, I believe)
10 burpees
9 lunges ...
9 burpees
8 lunges ...
8 burpees
...
1 lunge ...
1 burpee
800 m run
22m 49s
Workout Scaled
chris gaillard
02/18/2014
Vintage CrossFit
endurance 2014-02-18
memorial 400 m track
Run 400 m. This is your target time. Rest 1 min.
Run 7 x 400 m, 1 min rest in between. For every additional second over your target time that it takes to complete each of these rounds, perform 2 burpees at the end of the WOD.
2m 11s
Performed as RX
chris gaillard
02/16/2014
Vintage CrossFit
None
Deadlift 3-3-3-3-3
No deadlifts. Practiced squat snatch. lbs
Performed as RX
chris gaillard
02/15/2014
Vintage CrossFit
None
5 RFT
15 steps walking lunge w/ a sandbag
15 sandman makers
Every 5 minutes, run 400m
28m 03s
Workout Scaled
chris gaillard
02/14/2014
Vintage CrossFit
None
15m AMRAP
10 Wall Balls
10 Burpees to 6" target
10 C2B Pullups
20 Wall Balls
10 Burpees to 6" target
10 C2B Pullups
30 WB, etc - increase by 10 WB each round, burpees and pullups stay the same
3 rounds 48 reps
Workout Scaled
chris gaillard
02/14/2014
Vintage CrossFit
None
4 sets of 3 Strict Shoulder Press + 5 Push Press
75 lbs
Performed as RX
chris gaillard
02/11/2014
Vintage CrossFit
Wood
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute
40m 55s
Workout Scaled
chris gaillard
02/10/2014
Vintage CrossFit
Cindy
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
13 rounds 13 reps
Performed as RX
chris gaillard
02/09/2014
Vintage CrossFit
None
Front Squat 5-5
Front Squat 3-3-3-3
185 lbs
Performed as RX
chris gaillard
02/08/2014
Vintage CrossFit
None
3 RFT:
300m row
20 burpees
20 steps walking lunge
800m run
33m 16s
Performed as RX
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