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Athlete Date Sort Location Workout Name Description Results
Mike Long 10/13/2014 CrossFit Diem 141013.1 Strength -

1) Push Press -
70% x 3 x 1, @ 105#
80% x 2 x 1, @ 115#
90% x 1 x 2, @125#
AHAP x 1 @135, 145#
all reps completed on a 6min clock *

2) Back Squat -
70% x 3 x 1, @ 175#
80% x 2 x 1, @ 195#
90% x 1 x 2, @ 225, 235#
AHAP x 1@ 245#
* all reps completed on a 6min clock *
 Push Press @ 145# lbs
Back Squat @ 245# lbs
Performed as RX
Mike Long 10/13/2014 CrossFit Diem 141013.2 - Conditioning -

AMRAP in 20min:

25 wall ball (20/14)
20 Hang power cleans. (95/65)
15 shoulder-2-overhead. (95/65)
10 bar-over-burpees
 225 reps
Performed as RX
Mike Long 06/02/2014 CrossFit Diem SERT PT Test Complete for time:
50 push ups-to military standard
60 yard sprint
60 yard low crawl
60 yard buddy carry-carry your buddy in any manner you want. He then carries you back
50 push ups
1 mile run		 11m 27s
Performed as RX
Mike Long 05/26/2014 CrossFit Diem 140526 Murph 1 mi run
100 reps of pull-up
200 reps of push-up
300 reps of air squat
1 mi run 		44m 35s
Performed as RX
Mike Long 05/17/2014 CrossFit Diem 140517 Front Squat 5 x 5 @ 120#

Tabata hand release push ups		 66 reps
Performed as RX
Mike Long 05/16/2014 CrossFit Diem 140516.1 - Skill -

Turkish Get-Ups x 5min (alternating & progressive)


- Strength -

Deadlift - 5 @ 75%, 3 @ 85%, 1 + @ 95%

5min warm-up - all work sets completed on a 3min clock. 		Turkish GU w/ BB 15(2)-35 lbs
215-245-265(2) lbs
Performed as RX
Mike Long 05/16/2014 CrossFit Diem 140616.2 Jackie - Conditioning -

For time:

"Jackie"

1000m row

50 thrusters (empty barbell)

30 pull-ups		 9m 37s
Performed as RX
Mike Long 05/13/2014 CrossFit Diem 140513.1 - Skill -

Jerk Balance x 5min (progressive)


- Strength -

Power Clean - 70% x 3, 75% x 3 x 2, 80% x 3		 45(3)-65(2)-65(3)-75(2) lbs
lbs
140-150-160 lbs
Performed as RX
Mike Long 05/13/2014 CrossFit Diem 140513 - Conditioning -

For time:

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 reps of:

hang power clean (95/65)

push press (95/65)

back squat (95/65)

* 15min time cap *

** 5 burpee penalty for dropping the bar at any point during the WOD **		 127 reps
Performed as RX
Mike Long 05/12/2014 CrossFit Diem 140512.1 - Skill/Olympic Lifting -

Snatch + Snatch Balance + OH Squat

5min


- Strength -

Back Squat - 60% x 8, 65% x 8, 70% x 6, 75% x 6 x 2		 45-45-65-65-75 lbs
155-175-185-195-195 lbs
Performed as RX
Mike Long 05/12/2014 CrossFit Diem 140512.2 - Conditioning -

AMRAP in 9min:

8 OH squats (135/95)

13 pull-ups		 88 reps
Workout Scaled
Mike Long 05/09/2014 CrossFit Diem 140509.1 - Strength -

DeadLift - 5 @ 75%, 3 @ 85%, AMAP @ 95% - all reps completed on a 3min clock

Both sets of 5 and 3 are touch and go, without the hands coming off the bar - DO NOT drop reps from the top position. All reps at 95% need to be singles, also controlled to the floor.		 215-245-265 lbs
Performed as RX
Mike Long 05/09/2014 CrossFit Diem 140509.2 - Conditioning -

For total time and reps:

0:00 - 3:00 run 400m - rest with whatever time remains

3:00 - 6:00 ME thrusters (135/95)

6:00 - 9:00 run 400m - rest with whatever time remains

9:00 - 12:00 ME FULL snatch (135/95)

12:00 - run 400m 		23 reps
Workout Scaled
Mike Long 05/07/2014 CrossFit Diem 140507.1 - Skill/Olympic Lifting -

Halting Snatch Grip DL x 5min

Hold a 3sec pause at the knee on your pull up, as well as your eccentric return to the floor. AHAP yet maintain movement and positional integrity.


- Strength -

Strict Press - 3 @ 70%, 3 @ 80%, 3 @ 90%

SS With

Weighted Pull-up - 3 x 3 (progressive)		 75-75-95(2)-95-115(2)-115 lbs
75-95-105 lbs
0-25-40 lbs
Performed as RX
Mike Long 05/07/2014 CrossFit Diem 140507.2 - Conditioning -

AMRAP in 5min:

5 power snatch (95/65)

7 BB squat jumps (95/65)

* rest 2min *

AMRAP in 7min:

25 wall ball (20/14)

25 abmat sit-ups

25 KB swings (1.5/1)		 175 reps
Workout Scaled
Mike Long 05/05/2014 CrossFit Diem 140505.1 - Skill/Olympic Lifting -

Hang Squat Snatch x 5min (progressive)


- Strength -

Back Squat - 60% x 8, 65% x 6, 70% x 6 x 2

5min warm-up, work sets completed on a 3-4min clock		 75(2)-85(2)-95(2)-105-105 lbs
155-165-180-180 lbs
Performed as RX
Mike Long 05/05/2014 CrossFit Diem 140505.2 Conditioning -

"The King"

* 28 burpee buy-in *

14 rounds for time of:

5 front squats (155/105)

4 MU

14 box jump overs (24/20)

* 28 burpee buy-out *		 13m 02s
Workout Scaled
Mike Long 05/02/2014 CrossFit Diem 140502 - Strength -

Deadlift (add 5-10# to your 1RM) - 5 @ 65%, 5 @ 75%, 5 @ 85%

5min to warm-up, all work sets completed on 3min clock		 190-220-250 lbs
Performed as RX
Mike Long 04/30/2014 CrossFit Diem 140430.1 - Strength -

Press - 5 @ 65%, 5 @ 75%, 5 @ 85% (percentage based off last week's final set of 3x3)

SS W/

Weighted pull-ups - 3 x 5 (progressive as possible)		 65-85-95 lbs
25-25-40 lbs
Performed as RX
Mike Long 04/30/2014 CrossFit Diem 140430.2 - Conditioning -

For time:

1000m row (4min cap)

30 pull-ups

30 hang power snatch (95/65)		 10m 34s
Performed as RX
Mike Long 04/28/2014 CrossFit Diem 140428.1 - Skill/Olympic Lifting -

3 position snatch (floor, below the knee, mid-thigh)

EMOM and 1/2 for 5min - progressive


- Strength -

Back Squat 1-1-1-1

Warm-up 5-5-3-3-2, then 3min to complete work sets. 		Snatch 75-75-80-85-90 lbs
Back Squat 225-235-245-255 lbs
Performed as RX
Mike Long 04/28/2014 CrossFit Diem 140428.2 - Conditioning -

"Amanda"

9-7-5 reps for time of:

MU

Squat Snatch (135/95)		 8m 16s
Workout Scaled
Mike Long 04/25/2014 CrossFit Diem 140425.1 - Strength -

Deadlift - (5min warm-up, then 3min work clock)

5@75%, 3@85%, 1+@95%		 215-235-255(2) lbs
Performed as RX
Mike Long 04/25/2014 CrossFit Diem 140425.2 - Conditioning -

AMRAP in 19min of:

19 burpees

19 clean & jerk (95#/65#)

19 box jumps (24/20)

19 front squat (95#/65#)		 174 reps
Performed as RX
Mike Long 04/22/2014 CrossFit Diem 140422.1 - Strength -

Power Clean - 1 @ 70%. 1 @ 77%, 1 @ 85%, 1 @ 92%, 1 @ 100%

5min warm-up, 3min to complete work sets. 		135-155-165-175-180(f) lbs
Performed as RX
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