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Athlete Date Sort Location Workout Name Description Results
Mathew Kapela 08/18/2014 Vintage CrossFit None 16 sets on a 45 sec clock
1 Hip Squat Snatch (keep bar in the pockets) with 3 second hold at the bottom catch position before standing. Start around 50% of 1RM and add weight if comfortable.		 75-75-75-75-75-75-85-85-85-85-95-95-105-105-105-105 lbs
Performed as RX
Mathew Kapela 08/18/2014 Vintage CrossFit None 3 rounds for time of:
60 Double Unders
40 Push Press (45/35)
20 Calorie Row		 13m 16s
Performed as RX
Mathew Kapela 08/15/2014 Vintage CrossFit None Run 400m
20 Toes to bar
30 Thrusters 65/45
Run 800m
30 Thrusters 65/45
20 Toes to bar
Run 400m		 13m 11s
Performed as RX
Mathew Kapela 08/14/2014 Vintage CrossFit None 7 sets from the rack, climbing in weight
Start around 50-60% of 1RM Snatch/OHS - whichever is lower
1 Snatch Balance + 2 OHS
rest around 90 sec between sets		 65-65-75-75-95-95-115(f)-115(1) lbs
Performed as RX
Mathew Kapela 08/14/2014 Vintage CrossFit None 4 Rounds:
15 Lateral burpees over sandbag
40m bear crawl (2 gym lengths)
200m run with sandbag		 10m 52s
Performed as RX
Mathew Kapela 08/12/2014 Vintage CrossFit None 3 sets (~60% of 1RM)
1 Snatch Grip Deadlift + 3 Snatch High Pulls from above the knee
then
3 sets (~60% of 1RM)
1 Snatch Grip Deadlift + 3 Snatch High Pulls from below the knee
then
5 sets (65-70% of 1RM)
1 Snatch High Pull from the ground + 1 Power Snatch from the ground (touch and go)		 95-95-115-115-115-115-125-125-135 lbs
Performed as RX
Mathew Kapela 08/12/2014 Vintage CrossFit CrossFit Baseline For time:
500m row
40 squats
30 situps
20 pushups
10 pullups		 4m 16s
Performed as RX
Mathew Kapela 08/12/2014 Vintage CrossFit None CrossFit Baseline
Row 500m
40 squats
30 situps
20 pushups
10 pullups
rest exactly one minute then
10 pullups
20 pushups
30 situps
40 squats
Row 500m		 10m 47s
Performed as RX
Mathew Kapela 08/07/2014 Vintage CrossFit None 5 sets from the rack @ ~70% 1RM
3 reps Behind the neck snatch grip push press		 145 lbs
Performed as RX
Mathew Kapela 08/07/2014 Vintage CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 6m 57s
Performed as RX
Mathew Kapela 08/04/2014 Vintage CrossFit None -Review missing and dropping the bar both forwards and backwards

5 sets at 50% of 1RM or less
2 high pulls from the hip + 1 hip power snatch

then

5 sets at 70-80% of 1RM
2 reps snatch grip deadlifts with:
pause below the knee
pause at upper thigh
then stand to extension		 95 lbs
Performed as RX
Mathew Kapela 08/04/2014 Vintage CrossFit None In 3 minutes:
50 squats
Run 200m
Max reps KB Swings (53/36)
rest 1 minute
In 3 minutes:
40 squats
Run 200m
Max steps walking lunge with KB
rest 1 minute
In 3 minutes:
30 squats
Run 200m
Max rep 6" burpees

Scores is KB Swings + Lunges + Burpees		 70 reps
Performed as RX
Mathew Kapela 07/31/2014 Vintage CrossFit None 5 rounds
7 deadlifts 225/155 (advanced 275/185)
30 squats
7 HSPU (advanced strict)		 11m 21s
Performed as RX
Mathew Kapela 07/28/2014 Vintage CrossFit Mini Triple 3 2 rounds for time of:
Row 500m
50 Double Unders
800m run		 14m 51s
Performed as RX
Mathew Kapela 07/21/2014 Vintage CrossFit None 3 Rounds:
20m Walking Lunge with sandbag on back (50/30)
200m run
20 back squats with sandbag		 6m 21s
Performed as RX
Mathew Kapela 07/18/2014 Vintage CrossFit Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 16m 31s
Workout Scaled
Mathew Kapela 07/17/2014 Vintage CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 8m 23s
Performed as RX
Mathew Kapela 07/14/2014 Vintage CrossFit Repeatability Test - Round 1 3 rounds for each for time
Row 250m
10 KB Swings (70/53)
10 Burpees to 6"
10 KB Swings
10 Burpees to 6"
10 KB Swings
Row 250m

Rest 12 minutes between rounds		 5m 13s
Performed as RX
Mathew Kapela 07/14/2014 Vintage CrossFit Repeatability Test - Round 2 3 rounds for each for time
Row 250m
10 KB Swings (70/53)
10 Burpees to 6"
10 KB Swings
10 Burpees to 6"
10 KB Swings
Row 250m

Rest 12 minutes between rounds		 6m 13s
Performed as RX
Mathew Kapela 07/14/2014 Vintage CrossFit Repeatability Test - Round 3 3 rounds for each for time
Row 250m
10 KB Swings (70/53)
10 Burpees to 6"
10 KB Swings
10 Burpees to 6"
10 KB Swings
Row 250m

Rest 12 minutes between rounds		 6m 23s
Performed as RX
Mathew Kapela 07/12/2014 Vintage CrossFit None 50 53# KB swings
35 Box jumps 24"
20 95# squat cleans (modified sq cleans to 115# front squats from rack)		 6m 29s
Performed as RX
Mathew Kapela 07/11/2014 Vintage CrossFit None 3 Position Snatch, high to low
Hang Snatch from above the knee
Hang Snatch from below the knee
Snatch from the ground
Advanced: Squat Snatch		 95 lbs
Performed as RX
Mathew Kapela 07/11/2014 Vintage CrossFit None With a partner, one partner works at a time:
50 Wall Balls (20/14)
25 Power Snatch (95/65)
40 Wall Balls
20 Power Snatch
30 Wall Balls
15 Power Snatch
20 Wall Balls
10 Power Snatch
10 Wall Balls
5 Power Snatch		 10m 21s
Workout Scaled
Mathew Kapela 07/10/2014 Vintage CrossFit None EMOM 10
Even: 5 Deadlifts
Odd: 10 Perfect Pushups (add sandbag if desired)

Record deadlift weights		 185-185-185-205-205 lbs
Performed as RX
Mathew Kapela 07/10/2014 Vintage CrossFit None Row 500m
20 S2OH 115/75
20 T2B
20 S2OH 115/75		 7m 49s
Performed as RX
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