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Matthew Sumpter 05/20/2013 CrossFit Diem 130520 5 rounds for time of:

16 T2B

16 wall ball

run 200m		 20m 35s
Workout Scaled
Matthew Sumpter 05/15/2013 CrossFit Diem 130515 Every minute on the minute for 10 minutes complete 3 Power Cleans at a moderately heavy load. You may increase this load over the ten sets if desired. As a reminder, the power clean begins with the bar on the floor and ends on the shoulders, with no squat. 125 lbs
Performed as RX
Matthew Sumpter 05/15/2013 CrossFit Diem 130515 For time:
Row 500 meters
Run 400 meters
30 Burpees		 6m 30s
Performed as RX
Matthew Sumpter 05/13/2013 CrossFit Diem 130513 For time:
Run 800 meters
20 Handstand Push ups
40 Pull ups
60 Squat Jumps
Run 400 meters
10 Handstand Push ups
20 Pull ups
30 Squat Jumps, 1 foot above reach



If you do not have handstand push ups, you have three options. You may choose any of the three options but you may not change those options up. The first option is to substitute 135#/95# push presses, the second option is to substitute 40#/25# DB presses (no use of legs and you will do 30reps), or HR push ups. Again, you cannot change the bar or db weight. If you cannot use the listed weights, push ups are your only option.

Pull ups can be kipping or strict. Doesn't matter. If you need to scale, for this workout, you may use a red, purple, or single green band but nothing more and all your reps must be strict and full range of motion. If you cannot complete full range of motion with a single band, you will substitute jumping pull ups.

Squat Jumps are hip crease below the knee followed by a jump in the air touching an object that is 1 foot above your highest reach.		 29m 14s
Workout Scaled
Matthew Sumpter 05/08/2013 CrossFit Diem 130508 Depending on whether rain comes or not.......

Rain:

"Jackie"
For time:
Row 1000 meters
50 Empty Bar Thrusters (45# for both)
30 Pull ups

Shine:

"Helen"
3 rounds for time of:
Run 400 meters
21 Kettlebell Swings, 1.5/1 pood
12 Pull ups

Either way, after 5 minutes of rest, your second workout is:

For total reps:
10 Unbroken Wall Balls, 20#/14#
Rest 1 minute
20 Unbroken Wall Balls, 20#/14#
Rest 1 minute
30 Unbroken Wall Balls, 20#/14#
Rest 1 minute
40 Unbroken Wall Balls, 20#/14#
Rest 1 minute
50 Unbroken Wall Balls, 20#/14#

The goal of workout number 2 is to go unbroken or your workout is done. You can only count reps of the round you're on if you complete them unbroken otherwise, you get to score the rounds you did complete unbroken and the reps you completed of your current round up to when you broke the set (for example, if you get the round of ten but during the round of 20 you mess up at 10, your score will be 20). What constitutes a broken set? Any rep where a full squat is not achieved. Any rep where the intended target is not hit. Any interrupted set, whether intended or not. More will be explained during class.		 13m 16s
Workout Scaled
Matthew Sumpter 05/07/2013 CrossFit Diem 130507 - Kelsey's BDay WOD * on a continuously running clock *

AMRAP in 5min of:

24 wall ball (20/14)

24 KTE

* then *

AMRAP in 7min of:

24 DU

24 OH squats (95/65)		 119 reps
Workout Scaled
Matthew Sumpter 05/01/2013 CrossFit Diem 130501 for time:

30 push press (135#/95#)

30 over-the-box jumps (30"/24")

400m run

30 C2B pull-ups

30 lunge jumps		 12m 24s
Workout Scaled
Matthew Sumpter 04/24/2013 CrossFit Diem 130424 4 rounds for time of:

24 wall ball (20#/14#)

24 T2B

- then -

29 box jumps (30"/24")



There is a 15min time cap to this WOD. If you do not complete the WOD within the time cap, add 1 second to 15 minutes for every rep not completed.		 16m 05s
Workout Scaled
Matthew Sumpter 04/17/2013 CrossFit Diem 130417 Handstand Push up Skill Work

Practice your handstand holds, some negatives to a few, couple, or one ab mat, and even try some kipping hspu's.

Conditioning

As many reps/rounds as possible in 12 minutes of:

21 Overhead Squats, PVC pipe
7 Handstand Push ups
21 Front Squats, PVC pipe
7 Handstand Push ups
21 Air Squats
7 Handstand Push ups

For the front squats, use your chin to hold the bar in place and drive those elbows up. For the overhead squats, keep the pipe over the middle of the foot even though the weight is not significant enough to demand it. For these two movements, and even the air squat, how you practice them with little to no weight has great carryover into how you'll perform them when significant weight is present.

Kipping handstand push ups are allowed in this workout. Prescribed is head to floor/hands on floor or head to one ab mat/hands on blue plates. The first and only scale is head to one ab mat/hands on floor. If you cannot perform any of these, work on kicking into a handstand if you cannot and/or grab the heaviest pair of dumbbells and substitute presses. You want to get closer to doing hspu's, how much do you weigh? Don't grab light dumbbells.		 189 reps
Workout Scaled
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