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Athlete Date Sort Location Workout Name Description Results
Greg Segui 04/09/2012 Premier Martial Arts/Grand River CrossFit 7's "7's"
7 Pull-ups
7 Ring Dips

7 rounds for time
Courtesy of CrossFit Alaska

Post time. Scale as needed.

Strength Development
Overhead Squat
5-5-5-5-5

 4m 46s
Performed as RX
Greg Segui 04/04/2012 Premier Martial Arts/Grand River CrossFit Helen Three rounds for time:
Run 400 meters
21 DB Swings 55/35
12 Pull-ups

Post time. Scale as needed.

Skill Development
Turkish Get-up
3x5 per side		 8m 54s
Performed as RX
Greg Segui 04/02/2012 Premier Martial Arts/Grand River CrossFit CrossFit Games Open 11.2 Complete as many rounds and reps as possible in 15 minutes of:
155/100 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24"/20" box

Post rounds. Scale as needed.

Strength Development
Split Jerk
5-5-5-5-5
 9 rounds 0 reps
Performed as RX
Greg Segui 03/29/2012 Premier Martial Arts/Grand River CrossFit Ben Loves Double Unders! For Time:
10 Box Jumps
10 Double Unders
10 Box Jumps
20 Double Unders
10 Box Jumps
30 Double Unders
10 Box Jumps
40 Double Unders
10 Box Jumps
50 Double Unders
....Now go back down with double unders!

Post time. Scale as needed.		 6m 28s
Performed as RX
Greg Segui 03/28/2012 Premier Martial Arts/Grand River CrossFit 03-28-2012 5 rounds, 5x reps each exercise for time.
Clean and Jerk95/65
Front squat 95/65
DB man-makers 35/25
DB goblet squats 35/25

Skill Development
Pistol Squats
3x8		 11m 12s
Performed as RX
Greg Segui 03/27/2012 Premier Martial Arts/Grand River CrossFit 03-27-2012 1-3-5-7-9x reps for time
Push press (65% bw)
Pull-ups
Burpee box jumps (20")

Post time. Scale as needed.

Skill Development
Double Unders
3x20		 5m 52s
Performed as RX
Greg Segui 03/26/2012 Premier Martial Arts/Grand River CrossFit 03-26-2012 8 AMRAP
10 Hand Release Push Up
10 Toes 2 Bar
10 DB swings 50/35

Post rounds. Scale as needed.

Strength Development
Overhead Squat
5-5-5-5-5		 6 rounds 19 reps
Performed as RX
Greg Segui 03/24/2012 Premier Martial Arts/Grand River CrossFit CrossFit Games Open 12.5 Complete as many reps as possible in 7 minutes of the following rep scheme:
M 100 pound/F 65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.		 48 reps
Performed as RX
Greg Segui 03/21/2012 Premier Martial Arts/Grand River CrossFit 03-21-2012 For time
30x Back squat (bw)
Row 1000m
30x Burpees

Post time. Scale as needed.

Skill Development
Ring Dips
3x6		 7m 55s
Performed as RX
Greg Segui 03/17/2012 Premier Martial Arts/Grand River CrossFit 03-17-2012 Snatch Grip Deadlift
5-5-5-5-5

Post heaviest load. scale as needed.
 165 lbs
Performed as RX
Greg Segui 03/14/2012 Premier Martial Arts/Grand River CrossFit 03-14-2012 For time:
25 Handstand push-ups
50 Toes-to-bar
Run 800 meters
75 Push Press 65lbs/45lbs
150 Double-unders

Post time. Scale as needed.		 14m 42s
Performed as RX
Greg Segui 03/12/2012 Premier Martial Arts/Grand River CrossFit 03-12-2012 Five rounds for time of:
7 Squat Clean Thrusters 35lbs/20lbs Dumbbells
10 Pull-ups

Skill Development
3x20 Double Unders		 6m 14s
Performed as RX
Greg Segui 03/10/2012 Premier Martial Arts/Grand River CrossFit CrossFit Games Open 12.3 Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps (M 24" box / F 20" box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar		 3 rounds 21 reps
Performed as RX
Greg Segui 03/07/2012 Premier Martial Arts/Grand River CrossFit 03-07-2012 3 rounds for time:
400m Run
20 Double Unders
20 Sit-ups
Compare to January 21, 2011
Post time.

Skill Development
Overhead Squat
5-5-5-5-5		 7m 38s
Performed as RX
Greg Segui 03/06/2012 Premier Martial Arts/Grand River CrossFit 03-06-2012 For max rounds, start at 1x each then add 1 rep each successive round.
Workout continues so long as sets remain unbroken, no more than 1 minute rest between rounds
Handstand Push Up
Strict Chin Up
Ring Dip
Post max Rounds

Strength Development
Deadlift
3-3-3-3-3		 10 rounds 16 reps
Performed as RX
Greg Segui 03/05/2012 Premier Martial Arts/Grand River CrossFit 03-05-2012 7 rounds
7x Ground to overhead (95lbs/65lbs)
5x Push-ups, hands on bar
Rest 2 minutes
Post total time including breaks.

Skill Development
Snatch Push Press
5-5-5-5-5		 16m 48s
Performed as RX
Greg Segui 03/03/2012 Premier Martial Arts/Grand River CrossFit CrossFit Games Open 12.2 Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.		 37 reps
Performed as RX
Greg Segui 03/01/2012 Premier Martial Arts/Grand River CrossFit CrossFit Games Open 12.1 Complete as many reps as possible in 7 minutes of:
Burpees

Both hands must touch a target 6 inches above reach

Post total reps.		 74 reps
Performed as RX
Greg Segui 02/29/2012 Premier Martial Arts/Grand River CrossFit 02-29-2012 3 rounds of:

20x Double unders
15x Back extensions
10x Ring dips
5x Thrusters 95lbs/65lbs

Post time. Scale as needed.
 4m 39s
Performed as RX
Greg Segui 02/28/2012 Premier Martial Arts/Grand River CrossFit Ass'n Abs Annie 50-40-30-20-10x reps
Walking lunge steps
Sit-ups

Post time. Scale as needed.

Skill Development
Ring Push-ups
3x8		 7m 13s
Performed as RX
Greg Segui 02/27/2012 Premier Martial Arts/Grand River CrossFit 02-27-2012 5 rounds of:
8 power cleans 95lbs/65lbs
250m row

Post time. Scale as needed.

Strength Development
Shoulder Press
5-5-5-5-5

 8m 58s
Performed as RX
Greg Segui 02/22/2012 Premier Martial Arts/Grand River CrossFit 02-22-2012 20 minute AMRAP:
5x Front squat 95lbs/65lbs
7x Handstand push-ups
9x Pull-ups

Strength Development
Bench Press
5-5-5-5-5

Post total rounds 		14 rounds 0 reps
Performed as RX
Greg Segui 02/16/2012 Premier Martial Arts/Grand River CrossFit 02-16-2012 For Time:

30 Calorie Row
30 Walking Lunges 45lbs/35lbs
30 Box Jumps 24"/20"
30 Toes to Bar
30 Sit-ups
30 DB Swings 50lbs/35lbs
30 Calorie Row

Scale as needed.		 10m 27s
Performed as RX
Greg Segui 02/15/2012 Premier Martial Arts/Grand River CrossFit 02-15-2012 Power Clean

5-5-5-5-5

Post heaviest load.		 130 lbs
Performed as RX
Greg Segui 02/14/2012 Premier Martial Arts/Grand River CrossFit 02-14-2012 5 Rounds for Time of:

10 Front Squats 95lbs/65lbs
10 Box Jumps 24"/20"
10 Sit-ups

Scale as needed.		 6m 21s
Performed as RX
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