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Athlete Date Sort Location Workout Name Description Results
Jonah Nelson 07/05/2013 CrossFit Diem Breck, CO 7-5-13 30 Air Squats
30 DU's
Run 1 mile
50 Air Squats
50 DU's		 11m 22s
Performed as RX
Jonah Nelson 07/01/2013 CrossFit Diem 130701 AMRAP in 10 minutes of:
Burpee Broad Jumps (48 ft)
15 Kipping Pull ups

For burpee long jumps, take chest and thigh to ground and then jump forward as far as possible. Forty-eight feet is 8 mats, lengthwise.

If you do not have pull ups, you will substitute 5-10 solid kipping pull up attempts. Real attempts. NO - bands or strict pull ups are not allowed.		 4 rounds 5 reps
Performed as RX
Jonah Nelson 07/01/2013 CrossFit Diem 130701 Strength

Back Squats 5-5-5 reps

For the first time, we are going with 3 sets of 5 rather than the opposite. For this workout, you will use 5# heavier than last week but the SAME WEIGHT for all 3 sets. Complete on a 3 minute clock.		 245 lbs
Performed as RX
Jonah Nelson 06/28/2013 CrossFit Diem 130628 As many reps as possible in 45 minutes of:
3 Muscle ups (or 9 pull ups)
6 Push ups
9 Kettlebells Swings (1.5/1 pood)
5 Shuttle Runs
24 Walking Lunges
This is a highly aerobic workout and the idea is slow and steady - learn to control your heart rate. A great way to stay in control is to practice perfect movement, and controlled breathing. Yes, this is a really long WOD - we won't always go this long but .........you just never know. 		11 rounds 3 reps
Performed as RX
Jonah Nelson 06/25/2013 CrossFit Diem None 60:00 AMRAP:
Run (medicine ball), 20 lbs, 200 m
Run, 200 m
5 Power Cleans, 185 lbs
15 AbMat Sit-ups

After every 2 rounds we both had to complete 5 burpees, 10 push-ups, 15 double unders.		 9 rounds 1 reps
Performed as RX
Jonah Nelson 06/24/2013 CrossFit Diem 130624 Strength

back squat 3-3-3-3-3

Determine your work sets with a warm-up of 5-3-2, trying to go up 5lbs from last week. Work sets will be on the clock w/ a 90sec rest.		 300 lbs
Performed as RX
Jonah Nelson 06/24/2013 CrossFit Diem 130624 5 rounds for time of:

200m run

15 chest-to-bar pull-ups

15 handstand pushups

Scaling for chest-to-bar pull-ups - chin above bar pull-ups, or STRICT banded pull-ups and NO KIPPING. The handstand pushups will be scaled with STRICT barbell press - (125/105) (115/95) (95/75) - anything below 95/75 will be 25 reps. There is a 20min time cap for this WOD. 		4 rounds 20 reps
Performed as RX
Jonah Nelson 06/22/2013 CrossFit Diem None Front Squat 3-3-3-3-3 reps
Use 1-3 warm up sets of 5-3-2 if needed. If you were here last Friday, go up 5#. Complete on a 3 minute clock.
 205 lbs
Performed as RX
Jonah Nelson 06/22/2013 CrossFit Diem None 2 High Hang Squat Clean + 1 Push Jerk x 7 sets
Rest 90 seconds between sets. Go up in weight each set if you are able.		 135-135-155-155-175-175-185 lbs
Performed as RX
Jonah Nelson 06/20/2013 CrossFit Diem None 2x6 Front Squat @ 285 285 lbs
Performed as RX
Jonah Nelson 06/19/2013 CrossFit Diem 130619 Strength

Press 5 x 3

** Warm-up of 5-3-2. These are sets across, so you MAY NOT progress in weight. Determine your weight in the warm-up **		 135 lbs
Performed as RX
Jonah Nelson 06/19/2013 CrossFit Diem 130619 Conditioning

for time:

800m run

1/4 Angie (25 reps of pull-ups, pushups, situps, squats)

400m run

1/4 Angie (25 reps of pull-ups, pushups, situps, squats)

** If you do not have pull-ups, you must scale with jumping pull-ups, or strict pull-ups with a band. If you scale you CANNOT kip. **		 13m 50s
Performed as RX
Jonah Nelson 06/18/2013 CrossFit Diem None 10x2 back squat 315lbs 315 lbs
Performed as RX
Jonah Nelson 06/18/2013 CrossFit Diem None 2 min max muscle up 10 reps
Performed as RX
Jonah Nelson 06/18/2013 CrossFit Diem None 20 reps for time of 205 lbs Clean 7m 26s
Performed as RX
Jonah Nelson 06/14/2013 CrossFit Diem 130614 Olympic Lifting

High Hang Squat Snatch 3-2-1-1-1-1-1 reps

Start slowly and progressively build up in load as you feel comfortable. If you are a little more confident, build to a heavy single. If you are new or less confident, stay lighter but go with 7x3 instead. Complete these on a 1.5 minute clock.

Strength

Front Squat 5x3 (progressive sets)

After using a rep scheme of 5-3-2, build up in weight for 5 sets of 3 reps, trying to find the heaviest weight you can lift for the final set of 3. Complete these on a 2.5 minute clock.

Conditioning

AMRAP in 10min of:

10 thrusters (95#/65#)

10 ring pushups		 5 rounds 4 reps
Performed as RX
Jonah Nelson 06/13/2013 CrossFit Diem None WOD
every min & a half for 10 rounds:
3 power cleans (135#/85#)
3 box jumps
3 power cleans
3 box jumps		 10 rounds 0 reps
Performed as RX
Jonah Nelson 06/10/2013 CrossFit Diem None For Time:

10 DU
Run 320m
20 DU
Run 320m
30 DU
Run 320m
40 DU
Run 320m
50 DU
Run 320m		 10m 12s
Performed as RX
Jonah Nelson 06/10/2013 CrossFit Diem None Snatch 2-2-2-2-2-2-2 135-135-135-135-135-155-165-165 lbs
Performed as RX
Jonah Nelson 06/08/2013 CrossFit Diem None 15 rds
10 wall ball
10 kb swings 1.5pood

*do not drop the ball or kb or it is a 10 burpee penalty

18.5 min time cap 		16m 47s
Performed as RX
Jonah Nelson 06/07/2013 CrossFit Diem Hello 13.5 WOD - Hello 13.5

Complete as many rounds and reps as possible in 7 minutes of:
15 Thrusters (100#/65#)
15 Chest to bar Pull-ups		 86 reps
Performed as RX
Jonah Nelson 05/29/2013 CrossFit Diem 130529 Full Clean 2-2-2-2-2 reps

Complete on a 2.5 minute clock.

followed by,

Every minute on the minute until you can't complete the required reps within the minute of:
3 Full Cleans (155#/105#)
6 Ring Dips

If you cannot do ring dips, you may scale with a red or purple band, or with bench dips, or push ups. If you complete your cleans and dips within a minute, you may move on to the next minute. Continue in this manner until you fail to finish within the minute. We will cap the workout at 15min.		 8m 59s
Performed as RX
Jonah Nelson 05/21/2013 CrossFit Diem Burgener Squat Program Back Squat 10x3 295-295-295-295-295-295-295-295-295(2)-295 lbs
Performed as RX
Jonah Nelson 05/20/2013 CrossFit Diem 130520 5 rounds for time of:

16 T2B

16 wall ball

run 200m		 17m 27s
Performed as RX
Jonah Nelson 05/16/2013 CrossFit Diem Front squat burgener Front squat 3-3-3-3-3-3-3-3-3-3 260 lbs
Performed as RX
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