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Athlete Date Sort Location Workout Name Description Results
Greg Segui 05/28/2012 Premier Martial Arts/Grand River CrossFit 05-28-2012 5 rounds for Time of:
25 Push Press 75lbs/55lbs
50 Double Unders

From CrossFit.com (05-25-2012)
Post time. Scale as needed.

Strength
Deadlift
5-5-5-5-5
 11m 42s
Performed as RX
Greg Segui 05/25/2012 Premier Martial Arts/Grand River CrossFit 05-25-2012 5x100m run, 2min break between

Post fastest time. Scale as needed.
 0m 14s
Performed as RX
Greg Segui 05/23/2012 Premier Martial Arts/Grand River CrossFit Christine 3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps

Post time. Scale as needed.

Skill Development
Ring Push-ups
3x10
 14m 05s
Performed as RX
Greg Segui 05/22/2012 Premier Martial Arts/Grand River CrossFit 05-22-2012 Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20lbs/15lbs
20 Pull-ups
10 Handstand push-ups

Post time. Scale as needed.

Strength Development
Shoulder Press
5-5-5-5-5		 13m 55s
Performed as RX
Greg Segui 05/17/2012 Premier Martial Arts/Grand River CrossFit 05-17-2012 For Time:
150 Double Unders
Followed By:
5 Rounds of:
4 Clean and Jerk 100lbs/70lbs
8 Toes to Bar
12 Box Jumps

Post time. Scale as needed.		 10m 46s
Performed as RX
Greg Segui 05/16/2012 Premier Martial Arts/Grand River CrossFit 05-16-2012 For time:
1 Burpee
1 Calorie Row
2 Burpees
2 Calorie Row
3 Burpees
3 Calorie Row
.........proceed to
10 Burpees
10 Calorie Row

Post time. Scale as needed.

Skill Development
Overhead Squat
5-5-5-5-5
 7m 40s
Performed as RX
Greg Segui 05/15/2012 Premier Martial Arts/Grand River CrossFit 05-15-2012 Deadlift
5-5-3-3-1

Post heaviest load. Scale as needed.

Skill Development
Snatch Push-press
5-5-5-5-5		 305 lbs
Performed as RX
Greg Segui 05/14/2012 Premier Martial Arts/Grand River CrossFit 05-14-2012 7 Rounds for time of:
200m Row
5 Toes to bar
5 Squat Cleans 75lbs/55lbs

Post time. Scale as needed.

Strength Development
Shoulder Press
5-5-5-5-5		 14m 33s
Performed as RX
Greg Segui 05/12/2012 Premier Martial Arts/Grand River CrossFit 05-12-2012 For Time:
Run 1200m
50 Walking Lunge steps
40 Push-ups
30 Box Jumps 24"/20"
20 Jack Knife Sit-ups
10 Turkish Get ups 25lbs/15lbs
Run 1200m

Post time. Scale as needed.		 16m 16s
Performed as RX
Greg Segui 05/09/2012 Premier Martial Arts/Grand River CrossFit Matt's Tires "Matt's Tires"
15min AMRAP of:
5 Burpees
10 Tire Flips
15 Double Unders

Post rounds. Scale as needed.

Strength Development
Power Cleans
5-5-5-5-5		 11 rounds 0 reps
Performed as RX
Greg Segui 05/07/2012 Premier Martial Arts/Grand River CrossFit 05-07-2012 3 Rounds for time of:
15 Kettle bell swings 50lbs/35lbs
15 Sumo-Deadlift Highpull 75lbs/55lbs

Skill Development
Kipping Pull-up

Post time. Scale as needed.		 5m 54s
Performed as RX
Greg Segui 05/03/2012 Premier Martial Arts/Grand River CrossFit 05-03-2012 10min AMRAP of:
10x Deadlifts 185lbs/120lbs
10x Ring dips

Post rounds. Scale as needed.		 5 rounds 18 reps
Performed as RX
Greg Segui 05/02/2012 Premier Martial Arts/Grand River CrossFit Fran Three rounds, 21-15- and 9 reps, for time of: Thruster 95lbs/65lbs
Pull-ups

Post time. Scale as needed.

Skill Development
Rope climb		 4m 52s
Performed as RX
Greg Segui 04/28/2012 Premier Martial Arts/Grand River CrossFit 04-28-2012 6x200m Run
1min Break between

Post fastest interval time. Scale as needed.

Strength Development
Power Cleans
5-5-5-5-5		 0m 16s
Performed as RX
Greg Segui 04/27/2012 Premier Martial Arts/Grand River CrossFit Rowing Cindy Rowing Cindy

20min AMRAP of:
150m Row
5 Pull-ups
10 Push-ups
15 Squats

Post rounds. Scale as needed.		 12 rounds 16 reps
Performed as RX
Greg Segui 04/25/2012 Premier Martial Arts/Grand River CrossFit 04-25-2012 For Time:
1000m Row followed by:
10-9-8-7-6-5-4-3-2-1 reps of
Push Press 70% of 1RM strict press
Box Jumps 24"/20"

Post time. Scale as needed.

Skill Development
Handstand holds		 12m 32s
Performed as RX
Greg Segui 04/23/2012 Premier Martial Arts/Grand River CrossFit Sandbagging it "Sandbagging it"
15 min AMRAP of:
2 Sandbag Get-ups 40lbs/30lbs
10 Zercher squats
12 Lateral hops over sandbag

Post round and reps. Scale as needed.

Strength Development
Deadlift
5-5-5-5-5		 15 rounds 6 reps
Performed as RX
Greg Segui 04/21/2012 Premier Martial Arts/Grand River CrossFit 04-21-2012 For time:
200 Meter Run
25 squats
200 Meter Run
25 push ups
200 Meter Run
25 sit ups
200 Meter Run
25 Burpees

Post time. Scale as needed.		 6m 53s
Performed as RX
Greg Segui 04/20/2012 Premier Martial Arts/Grand River CrossFit 04-20-2012 Row 2000m

Post time. Scale as needed.

Strength Development
Front Squat
5-5-5-5-5
 8m 22s
Performed as RX
Greg Segui 04/18/2012 Premier Martial Arts/Grand River CrossFit 04-18-2012 For time:
800m Run followed by
10 rounds of:
10 Knees to Elbows
10 Hug a Twinkie
Finish with 800m Run

Post time. Scale as needed.		 12m 43s
Performed as RX
Greg Segui 04/17/2012 Premier Martial Arts/Grand River CrossFit 04-17-2012 Three rounds for time of:
Row 500 meters
20 GHD sit-ups
1 Rope Climb

Post time. Scale as needed.

Skill Development
Ring Pull-ups
3x8
 10m 25s
Performed as RX
Greg Segui 04/16/2012 Premier Martial Arts/Grand River CrossFit 04-16-2012 7 Rounds for time of:

5 Plyo-push-ups
10 DB Swings 50/35
15 Sit-ups
Compare to Dec 19, 2011

Post time. Scale as needed.

Strength Development
Deadlift
5-5-5-5-5		 5m 49s
Performed as RX
Greg Segui 04/12/2012 Premier Martial Arts/Grand River CrossFit 04-12-2012 For max reps
2 min Pull-ups
Rest 3 minutes
2 min burpees
Rest 3 minutes
2 minute deadlifts (bw)

Post total of all reps added together.		 113 reps
Performed as RX
Greg Segui 04/11/2012 Premier Martial Arts/Grand River CrossFit 04-11-2012 Behind the neck jerk 5-3-3-3-3
Rest as needed between lifts

Post heaviest set. Scale as needed.

Skill Development
Knees to Elbows
3x8		 125 lbs
Performed as RX
Greg Segui 04/10/2012 Premier Martial Arts/Grand River CrossFit 04-10-2012 3 rounds for time:
Walking lunge steps 100 ft
10x Handstand push-ups

Post time. Scale as needed.

Skill Development
Double Unders
3x30		 2m 32s
Performed as RX
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