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Athlete Date Sort Location Workout Name Description Results
chris gaillard 11/28/2017 Vintage CrossFit None Back Squat 3RM 287 lbs
Performed as RX
chris gaillard 11/24/2017 Vintage CrossFit Jerry For time:
Run 1 mile
Row 2K
Run 1 mile		 30m 49s
Performed as RX
chris gaillard 11/22/2017 Vintage CrossFit None Push Press 4x4 @ 82.5%
Go heavier than last week (11/15/2017)		 125 lbs
Performed as RX
chris gaillard 11/22/2017 Vintage CrossFit None 5 Rounds
6 Front Squats 175/110lbs (scale 115 lbs)
9 Toes to Bar
12 KB Snatch 53/35lbs (scale 35 lbs)
(6 each arm)
Rest :60

Beginner: 95/65; Hanging Knee Raise; 35/18
Intermediate: 145/95; 6 Toes to Bar; 44/26;
Advanced: Rx
Competitor: 205/135; 70/53# KBS		 11m 58s
Workout Scaled
chris gaillard 11/21/2017 Vintage CrossFit None Back Squat
Speed Work
8x3 @ 67.5%		 235-235-235-237 lbs
Performed as RX
chris gaillard 11/21/2017 Vintage CrossFit None AMRAP 10 Minutes
30 Double Unders
9 Sumo DLHP 135/95lbs (scale 95)
6 Bar Facing Burpees

Beginner: 40 Single Unders; 75/45
Intermediate: 15 Double Unders; 105/75
Advanced: Rx

The SDLHP should be heavy today. Breaking them up into singles is 100% acceptable today. 		3 rounds 33 reps
Workout Scaled
chris gaillard 11/20/2017 24HF None incline press, dumbbell row, close grip lat pulldown, back cable crossover, lunges
stretching		 60m 00s
Performed as RX
chris gaillard 11/19/2017 Vintage CrossFit None 3 rounds for reps
20 calorie ski
Max HSPUs
(scale targeted 10 each round)		 30 reps
Workout Scaled
chris gaillard 11/19/2017 Vintage CrossFit None Team of 3, AMRAP 20
Bike _ calories (scale 30 seconds)
5 D-ball cleans (scale 70 lbs)		 5 rounds 0 reps
Workout Scaled
chris gaillard 11/15/2017 Vintage CrossFit None Push Press
4x4 @ 80%+
Go heavier than week 10/18/2017		 135-150-150-150 lbs
Performed as RX
chris gaillard 11/15/2017 Vintage CrossFit None AMRAP 5 Minutes x 3
Rest 2:00

10 HSPU
5 Squat Snatch 135/95lbs (scale 55 lbs)
10 CTB Pull Ups

Beginner: 3 Wall Walks or :20 HS Hold; 75/45 Hip Squat Snatch; 10 Ring Rows
Intermediate: 4-6 HSPU; 105/70; 8-10 Pullups or 4-6 C2B
Advanced: Rx

Scale the gymnastics so they can be completed in 2 sets or less each time. Target is to complete 2+ rounds each time.

Continue where you leave off each AMRAP		 4 rounds 1 reps
Workout Scaled
chris gaillard 11/12/2017 Vintage CrossFit None 30 sec on, 30 sec off, 3 cycles
power clean
front squat
rest
power snatch
OHS
rest		 138 reps
Performed as RX
chris gaillard 11/12/2017 Vintage CrossFit None AMRAP 7
20 ab mat situps
10 deadlifts
5 hang squat clean thrusters
95/65		 3 rounds 1 reps
Performed as RX
chris gaillard 11/11/2017 Vintage CrossFit Bradshaw 10 rounds for time of:
3 Handstand push-ups
225/155 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

QuickFit: 6 Dumbbell Push Press; 8 Kettlebell Swings; 10 Ring Rows; 12 Double Unders or 24 Singles
Beginner: 1 Wall Walk; 135/85; 6 Banded Pull Ups; 36 Singles
Intermediate: Reduced ROM HSPU; 185/125; 6-8 Pull Ups
Advanced: Rx
 30m 00s
Performed as RX
chris gaillard 11/06/2017 Vintage CrossFit None 2 RFT
600 m run
26 hand release push ups
600 m run
26 KBSs
600 m run
26 sit ups
600 m run
26 GHD hip extensions
600 m run
26 DUs
600 m run
26 box jumps		 44m 04s
Workout Scaled
chris gaillard 11/02/2017 Vintage CrossFit None Squat Clean

Warm Up
4x2 @ 60-70%
w/ pause at knee
drop and reset

then

7x1 @ 82.5-92.5%		 135 lbs
Performed as RX
chris gaillard 11/02/2017 Vintage CrossFit None 4 Rounds
50' Back Rack Walking Lunge 135/95lbs (16 steps alternating step forward lunge) (scale 95)
15 Box Jump Overs 24/20" (scale 10)
15 Toes to Bar (scale 10)

Be careful to get your knees up on the box jumps, especially after lunges! Toes to bar should be scaled to allow 3+ reps at a time. Target is <12 minutes.

Beginner: 85/55; 20/16"; 15 Hanging Knee Raises
Intermediate: 115/80#; Rx; 8-10 Toes to Bar
Advanced: Rx		 13m 45s
Workout Scaled
chris gaillard 10/31/2017 Vintage CrossFit None AMRAP 15 Minutes
Run 200m
15 Pull Ups
(Must be done in sets of 5 or more)
Rest :30

For the AMRAP work on pushing the run and taking very short breaks between pull ups, get comfortable jumping down and jumping right back up.

Beginner: Use bands to allow for 5+ reps with a focus on full ROM!
Intermediate/Advanced: Rx
 5 rounds 180 reps
Performed as RX
chris gaillard 10/31/2017 Vintage CrossFit None Back Squat
Work up to a heavy single around 90%
then
5x3 @ 82.5%		 285 lbs
Performed as RX
chris gaillard 10/26/2017 Vintage CrossFit Endurance 2017-10-26 4x200m @ 80%
Partner relay - 800, 600, 400, 200
4x200m @ 80%
2 lap cool-down.		 60m 00s
Performed as RX
chris gaillard 10/24/2017 Vintage CrossFit None Back Squat
Speed Work
8x3 @ 60%		 215 lbs
Performed as RX
chris gaillard 10/24/2017 Vintage CrossFit None EMOM for 21 Minutes
15 KB Swings 53/35lbs
15 Box Jump Overs 24/20"
15 Sit Ups
Alternate Movements

Beginner: 12 KB Swings 35/26; 12 Box Jump Overs, 20/16"
Intermediate/Advanced: Rx
Competitor: 70/53; GHD Situps (do not do this unless you have performed 100 GHDSU before in a single session!)		 315 reps
Performed as RX
chris gaillard 10/23/2017 Vintage CrossFit None For Time
9 Calorie Row
9 Thrusters 75/55lbs (SCALE 65 lbs)
15/12 Calorie Row
15 Thrusters
21/15 Calorie Row
21 Thrusters
27/21 Calories Row
27 Thrusters

Beginner: 45/35
Intermediate: 60/45
Advanced: Rx
Competitor: 95/65		 12m 55s
Workout Scaled
chris gaillard 10/23/2017 Vintage CrossFit None Squat Clean and Jerk
6x3 @ 70-75%

Clean and jerk percentage work STICK TO THE PERCENTAGE. Drop and reset each rep. 		95 lbs
Performed as RX
chris gaillard 10/22/2017 Vintage CrossFit None For 30 min, Every 30 sec:
1 Squat Snatch (40-50%)
Today is a technique day. The goal is to find consistency and comfort in moderate loading. 		65 lbs
Performed as RX
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