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Athlete Date Sort Location Workout Name Description Results
Kenny Shaevel 01/09/2019 Vintage CrossFit None Misfit Snatch Complex
Every 2:00 for 8 Minutes
3 Reps @ 75%+ of 1RM
You can build throughout sets		 60-60-60-60 lbs
Performed as RX
Kenny Shaevel 01/09/2019 Vintage CrossFit None 3 Rounds
15/10 Calorie Bike
20 Kettlebell Snatch 53/35lbs

Beginner: 35/18
Intermediate: 44/26
Advanced: Rx		 7m 15s
Workout Scaled
Kenny Shaevel 01/08/2019 Vintage CrossFit None AMRAP 10 Minutes
30 Sit Ups
10 Front Squats 135/95lbs

Beginner: 85/50#
Intermediate: 115/75#
Advanced: Rx		 4 rounds 24 reps
Workout Scaled
Kenny Shaevel 01/08/2019 Vintage CrossFit None Back Squat 5x5 @ 90% 5RM 140-140-140-140-140 lbs
Performed as RX
Kenny Shaevel 01/07/2019 Vintage CrossFit None Power Clean
3 Rounds
:90 on, 2:30 off
Singles @ 80-85%
Drop and Reset		 33 reps
Performed as RX
Kenny Shaevel 01/07/2019 Vintage CrossFit None 4 rounds for time of
Run 400m
40' Handstand Walk

Beginner: 40' Forward + Backward Bear Crawl
Intermediate: :40 Handstand Hold or 20 Hand Lifts or Shoulder Taps
Advanced: Rx		 11m 55s
Workout Scaled
Kenny Shaevel 12/28/2018 Vintage CrossFit None Push Jerk
5x4 @ 75%		 95-95-95-95-95 lbs
Performed as RX
Kenny Shaevel 12/28/2018 Vintage CrossFit None AMRAP 14 Minutes
12 Toes to Bar
6 Power Clean 155/105lbs
3 Bar Muscle Ups

Beginner: 12 Frog Kicks; 95/55; 3 Strict Chin Ups
Intermediate: 6 Toes to Bar or 12 Toes to Hip Level; 125/75#; 3 Chest to Bar Pull Ups
Advanced: Rx		 5 rounds 14 reps
Workout Scaled
Kenny Shaevel 12/27/2018 Vintage CrossFit None 3 Rounds
12 Power Snatch* 95/65lbs
12 Pull Ups*
12/8 Calories on Rower

*SETS MUST BE UNBROKEN. Reduce the load or volume to accommodate unbroken sets - thats part of the stimulus.

Beginner: 55/35#; 6 Banded Pull Ups
Intermediate: 75/50#; 9 Pull Ups
Advanced: Rx		 11m 53s
Workout Scaled
Kenny Shaevel 12/27/2018 Vintage CrossFit None Deadlift 2x15

First set is a warm up, last set is what counts		 125-150 lbs
Performed as RX
Kenny Shaevel 12/17/2018 Vintage CrossFit None 5:00 to complete at least 3 sets of Misfit Clean Complex, building in weight
then
EMOM for 10 Minutes
1 Misfit Clean Complex
70%+ of 1RM

Stick to 70% unless things are going very well. The purpose is to learn how to move smoothly around the barbell. Perfect reps at 70% are going to be better long-term than average reps at 75%.		 95 lbs
Performed as RX
Kenny Shaevel 12/17/2018 Vintage CrossFit None For Time
20 Dumbbell Box Step Overs 50/35s to 24/20"
20 Overhead Squats 155/105lbs
20 Dumbbell Box Step Overs

Pick a weight you can perform in 3 sets or less for the overhead squats.

Beginner: 30/15s; 85/50#
Intermediate: 40/25s; 115/75
Advanced: Rx		 8m 29s
Workout Scaled
Kenny Shaevel 12/14/2018 Vintage CrossFit None Push Jerk
5x5 @ 65%		 85-85-85-85-85 lbs
Performed as RX
Kenny Shaevel 12/14/2018 Vintage CrossFit None AMRAP 10 Minutes
40 Double Unders
10 Alternating Dumbbell Snatch, 50/35

Double Unders should be 2 sets or less and the snatches should be unbroken. Practice switching hands in the air.

Beginner: 2x 25 single unders + 1 DU attempt; 30/15#
Intermediate: 20 Double Unders; 40/25#
Advanced: Rx
Competitor: 70/45#
 7 rounds 54 reps
Workout Scaled
Kenny Shaevel 12/12/2018 Vintage CrossFit None 5:00 to complete at least 3 sets of Misfit Snatch Complex, building in weight
then
EMOM for 10 Minutes
1 Misfit Snatch Complex
70%+ of 1RM

Stick to 70% unless things are going very well. The purpose is to learn how to move smoothly around the barbell. Perfect reps at 70% are going to be better long-term than average reps at 75%.
 60 lbs
Performed as RX
Kenny Shaevel 12/12/2018 Vintage CrossFit None 5 Rounds
10 Power Snatch 95/65lbs
20 Steps Walking Lunge

We are looking for touch-and-go snatches to start off before switching to smaller sets.

Beginner: 8 Power Snatches, 65/35
Intermediate: 80/50#
Advanced: Rx
Competitor: 115/75; 20 Alternating Pistols		 12m 33s
Workout Scaled
Kenny Shaevel 12/11/2018 Vintage CrossFit None 5x5 Back Squat @ 90% 5RM 45(5)-95(4)-125(3)-140(5)-140(5)-140(5)-140(5)-140(5) lbs
Performed as RX
Kenny Shaevel 12/11/2018 Vintage CrossFit None For Time
100 Wallballs 20/14lbs
50 Bar Facing Burpees

Time cap: 15 minutes

Beginner: 80 WB @ 14/10#; 40 Burpees
Intermediate/Advanced: Rx		 12m 26s
Workout Scaled
Kenny Shaevel 12/10/2018 Vintage CrossFit None Power Clean Singles @ 70-75%
Drop and Reset

5 Rounds
:60 on, 2:00 off

The goal here is maximum reps without a large degradation in form.		 46 reps
Performed as RX
Kenny Shaevel 12/10/2018 Vintage CrossFit None For Time
1 Mile Run
20 Front Squat 145/100lbs
20 Handstand Push Ups
15 Front Squat
15 Handstand Push Ups
10 Front Squat
10 Handstand Push Ups

The mile run should be done at 80-90%, then we are looking for 2 sets or less on both the front
squats and handstand push ups.

Beginner: 85/55; 4-3-2 Wall Walks
Intermediate: 115/75; 10-7-4 HSPU
Advanced: Rx		 20m 28s
Workout Scaled
Kenny Shaevel 12/07/2018 Vintage CrossFit None Find a 1RM Push Jerk 75(5)-95(3)-115-125-130 lbs
Performed as RX
Kenny Shaevel 12/07/2018 Vintage CrossFit None 30-20-10
Push Ups
Box Jump Overs 24/20"
Alternating Dumbbell Snatch 50/35lbs

Time cap 15:00

Beginner: 15-10-5 Perfect Push Ups; 20/16"; 30/15#
Intermediate: 40/25# Snatch
Advanced: Rx		 5m 53s
Workout Scaled
Kenny Shaevel 12/06/2018 Vintage CrossFit None 1 Max Set
Deadlift reps

Beginner: 165/115
Intermediate: 225/155
Advanced: 275/185
Competitor: 315/205

Pick a weight where you can hit over 10 reps, target is 15+. Perform 3 warm-up sets of 5 reps with the last set of 5 at your working weight. 		19 reps
Workout Scaled
Kenny Shaevel 12/06/2018 Vintage CrossFit None AMRAP 5 Minutes
100' Shuttle
(50' out and back)
5 Chest to Bar Pull Ups
Rest 3:00
100' Shuttle
(50' out and back)
5 Toes to Bar

Push the pace on the shuttles and work on fast, efficient sets of gymnastics. The gymnastics should be 1 set every round

Beginner: 3 Strict banded Pull Ups; 5 Hanging Knee Raisesq
Intermediate: 3-5 Chin Over Bar Pull Ups; Toes to Eye Level
Advanced: Rx		 72 reps
Workout Scaled
Kenny Shaevel 12/05/2018 Vintage CrossFit None 1RM Misfit Snatch Complex
Squat Snatch
Overhead Squat
Hang Squat Snatch
Overhead Squat		 P15-45-55-65-75-85f-85 lbs
Performed as RX
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