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Athlete
Date
Location
Workout Name
Description
Results
Dustin Decker
01/13/2015
None
None
This week, focus on block starts, the first 4 steps out of the blocks, explosiveness and drive with hurdles and plyometrics. Learning how to attack the ground.
1h 30m 00s
Performed as RX
Dustin Decker
01/10/2015
Ramstein High School
None
Stairs
Twice Through of:
Every Step Runs x 4
Every Step One-legged Jumps x 4
Every Other Step Runs x 4
Every Other Step One -legged Jumps x 4
Every Step Jumps x 4
Every Other Step Jumps x 4
Every 3rd Step Jumps x 4
045m 00s
Performed as RX
Dustin Decker
01/09/2015
CrossFit Kaiserslautern
None
With a continuously running clock complete 8 lunges every minute.
From 0:00-5:00 use 75/45
From 5:00-10:00 use 95/65
From 10:00-15:00 use 115/85
Continue adding 20lbs every 5 minutes for as long as you are able.
Each class will continue until the last person fails. When you fail rest 2 min and go back 2 sets of weights then start the 5 reps again but do not add weight.
Made it to 18 Minutes (135#)
20 min. Total
060m 00s
Performed as RX
Dustin Decker
01/08/2015
Barbarosahalle
None
Strides
4x50m
Flying Sprints
3x50m
Block Starts
3x50m
Weightlifting
Front Squats 3-3-2-1
154-198-209-220
2h 0m 00s
Performed as RX
Dustin Decker
01/07/2015
CrossFit Kaiserslautern
None
WOD
7 Push Press 95#
5 DL 95#
3 Burpee
20DU
12 minute AMRAP
7 Rds
1h 15m 00s
Performed as RX
Dustin Decker
01/06/2015
Barbarosahalle
None
Strides
3 x 70m
Block Starts
7 x 30m
1h 55m 00s
Performed as RX
Dustin Decker
01/05/2015
CrossFit Kaiserslautern
None
WOD
5RFT
20 WB 20/14
20 KB 53/35
90 Sec between rounds
16:49
Strength
Dead Lift
12 min EMOM
Even 2 Deads @ 225#
Odd 2 Box jump working on height 30/24 Higher or lower depending on your ability. Push yourself on these and go for a big jump
1h 5m 00s
Performed as RX
Dustin Decker
01/04/2015
Northside Fitness Track
None
6 x 20m Sprints from 3-point stance
Plyos on Stairs
Jumping and Bounding 3 or 4 steps at a time
030m 00s
Performed as RX
Dustin Decker
01/03/2015
Southside Fitness Center
None
Stair Plyometrics
Running and Jumping 3 to 4 steps at a time
050m 00s
Performed as RX
Dustin Decker
01/02/2015
Northside Track
None
4 x 10 Bounding Leaps
10 x 30m Sprints
030m 00s
Performed as RX
Dustin Decker
01/02/2015
CrossFit Kaiserslautern
None
Skill
Touch and go Power clean and push press/jerks
Work on linking 3 together at a time
145# 3RM TNG
WOD
Garen
3 Clean and Jerk @ 115#
15 WB @ 16#
10 Rounds
15:49
055m 00s
Performed as RX
Dustin Decker
12/31/2014
Northside Fitness Center
None
Hang Squat Snatch
Working to a 1RM
125#
Deadlifts
5-5-5-2-2
135-225-245-275-275
Box Jumps
1RM 30" Box + 5 Rubber pads
050m 00s
Performed as RX
Dustin Decker
12/24/2014
Dorm Room
7:00 Burpee AMRAP
95 reps
07m 00s
Performed as RX
Dustin Decker
12/23/2014
CrossFit Kaiserslautern
None
WOD
As many reps in 20 mins as you can of:
10 Pull-ups
20 Push-ups
30 Air Squats
15 Pull-ups
30 Push-ups
45 Air Squats
20 Pull-ups
40 Push-ups
60 Air Squats
25 Pull-ups
50 Push-ups
75 Air Squats
30 Pull-ups
60 Push-ups
90 Air Squats
369 reps total
045m 00s
Performed as RX
Dustin Decker
12/22/2014
CrossFit Kaiserslautern
CrossFit Total
Back squat 1RM: 215#
Shoulder Press 1RM: 110#
Deadlift 1RM: 300#
215# lbs
110# lbs
300# lbs
Performed as RX
Dustin Decker
12/18/2014
Crossfit Kaiserslautern
None
Push Press
1 @ 60%
1 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
Singles to a Max
145#
WOD
15 min clock
5 RFT
9 Deadlifts
6 Hang power snatch
3 OHS
7890
060m 00s
Performed as RX
Dustin Decker
12/17/2014
Crossfit Kaiserslautern
None
Clean & Jerk
1 @ 60%
1 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
Singles to a Max
185lbs
Spend no more than 30 min on this lift
WOD
400 M Run
21 Power Cleans 95
21 Dips
400 M Run
15 Power Cleans
15 Dips
400 M Run
9 Power Cleans
9 Dips
14:41
1h 10m 00s
Performed as RX
Dustin Decker
12/16/2014
Crossfit Kaiserslautern
None
500m Row Time Trial 1:46
Rest 3 mins
Max Effort PushUps 32
Rest 3 mins
Max Effort Pull-ups 10
Rest 3 Mins
WOD
21-15-9
Front Squats 95#
HSPU w/ 2 pads
12:29
050m 00s
Performed as RX
Dustin Decker
12/14/2014
Southside Track
None
20 Bench Step up Jump Overs
Sprints On Baseball Field
4 x Home to First
5-10-5 Drill On Gravel
6 reps
025m 00s
Performed as RX
Dustin Decker
12/13/2014
Southside Track
None
Bench Step-up Jump Overs x 20
Flying Sprints
5 x 20yds on track
5 x 20yds on grass
025m 00s
Performed as RX
Dustin Decker
12/12/2014
Crossfit Kaiserslautern
None
Skill
Max Double unders in 2 minutes
rest 2 minutes
Max Double unders in 2 minutes
rest 2 minutes
Max pull up / jumping pull up in 2 minutes
WOD
10-1
HSPU (1 Ab Mat)
1-10
DB Clean 35/20
17:58
1h 10m 00s
Performed as RX
Dustin Decker
12/10/2014
Crossfit Kaiserslautern
None
Strength
Jerks
3 @ 60% (95%)
3 @ 70% (135#)
33 @ 80% (145#)
Back Squat
4 @ 60% (135#)
4 @ 70% (145#)
EMOMx8 2reps @ 80% (165#)
WOD
800M run
50 KB swings 40#
30 Ring dips
9:11
1h 5m 00s
Performed as RX
Dustin Decker
12/09/2014
Crossfit Kaiserslautern
None
Strength
Clean
4 @ 60% (95#)
4 @ 70% (115#)
4 x 4 @ 80% (135#)
WOD
30 WB 20/14
20 TTB
400m run
3RFT
16:38
1h 10m 00s
Performed as RX
Dustin Decker
12/08/2014
Crossfit Kaiserslautern
None
Strength
Snatch
4 @ 60% (95#)
4 @ 70% (115#)
4 x 4@ 80% (125#, 3 x 4 @ 115#)
WOD
10 OHS 95
8 Bar facing burpee
400m run
3RFT
11:55
1h 5m 00s
Performed as RX
Dustin Decker
12/05/2014
Crossfit Kaiserslautern
None
Strength
Snatch
4 @ 60% (95#)
4 @ 70% (105#)
4 @ 80% (115#)
1 @ 85% (135#)
4 @ 80% (115#)
1 @ 85% (135#)
4 @ 80% (115#)
WOD
400M run
10 Front rack lunges 115/95
10 Push press
3RFT
10:50
1h 5m 00s
Performed as RX
1
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