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Athlete Date Sort Location Workout Name Description Results
Mike Long 06/10/2013 CrossFit Diem 130610 strength Snatch 2-2-2-2-2-2-2 75-75-75-75-85-85-85 lbs
Performed as RX
Mike Long 06/10/2013 CrossFit Diem 130610 Metco For Time:

10 DU
Run 320m
20 DU
Run 320m
30 DU
Run 320m
40 DU
Run 320m
50 DU
Run 320m		 16m 40s
Workout Scaled
Mike Long 06/07/2013 CrossFit Diem None 15 Rounds for Time"
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 		12 rounds 8 reps
Performed as RX
Mike Long 06/05/2013 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		 55 reps
Performed as RX
Mike Long 06/03/2013 None 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 44s
Performed as RX
Mike Long 05/31/2013 CrossFit Diem 120531 10x1 Hi Hang Snatch @ 95#

15 Burpee Over Box Jumps
15 Power Clean
15 Burpee Over Box Jumps
30 Front Squats
15 Burpee Over Box Jumps
15 Push Jerks
15 Burpee Over Box Jumps		 15m 35s
Workout Scaled
Mike Long 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.		 4m 00s
Workout Scaled
Mike Long 05/27/2013 CrossFit Diem Victoria "Victoria"
5 Rounds for time of:
10 Thrusters, 95/65lbs
14 Box Jumps, 24/20"
12 SDHP, 95/65lbs
12 Burpees
27 KB Swings, 1.5/1pood		 37m 15s
Performed as RX
Mike Long 05/24/2013 CrossFit Diem 130524 10 rounds for time of:

5 Burpee Box Jumps, 20 inch box
6 One Legged Squats
7 Toes to Bar
8 Wall Balls, 20#/14#
9 Single KB clean & press (2/1.5)
(2/1.5) KB Walking Lunges, 10 steps
Run 200 meters

1. No step ups allowed.
2. If you can't one legged squat, you'll substitute two legged squats on a bumper.
3. Substitute knees above hip crease or knees above armpits if you can't bring your toes to the bar.
4. For wall balls, get that ball as close to the 10 foot target as you can, consistently.
5. Whatever weight you use for the lunges, you will use one of them for ground to overhead.
6. Scale weights for the lunges to only (1.5/1.25) - (1.25/1) or (40#/25#) with the DB's.



33m 14s
Workout Scaled
Mike Long 05/22/2013 CrossFit Diem 130522 5 sets as fast and as heavy as possible (or the cut-off) of:
5 Hang Power Cleans
10 Box Jumps, 30"/24"
15 KB Swings, 2/1.5 pood
155/185/205/225
95/110/125/140
185/135
205/145
225/155
245/165
265/175
Or higher



You get 1:12 to try and complete a single round followed by 3 minutes rest.

For men, the only allowable starting weights are (try to go up each set if possible):

For ladies, the only allowable starting weights are (try and go up each set if possible):

If you cannot at least start with one of those weights, you will substitute dead-lifts in place of hang power cleans.

If you have to go with dead-lifts, choose from the following weights:

For box jumps, they have to be jumps. No step ups. Scale to 24/20 or lower if needed. For Kettlebell swings, scale load as needed but stay as heavy as you can understanding that you will get a 3 minute rest between sets. This workout should suck. If you can't move heavy weights and fast, it won't. In fact, the rest will feel unnecessary.		 2 rounds 0 reps
Workout Scaled
Mike Long 05/20/2013 CrossFit Diem 130520 5 rounds for time of:

16 T2B

16 wall ball

run 200m		 19m 12s
Performed as RX
Mike Long 05/14/2013 CrossFit Diem 130514 Front Squat 5-5-5

Use 5-10 pounds heavier than last time which was 130305. After a warm-up of x5 with an empty bar, x5 with added weight, x3 with more weight, and finally x2 with even more weight, you will then go up one more time and hold that weight for all three sets of 5 reps. As an example, if the last time you successfully lifted 200#, this time, you will use 205#. Now you can work your way backwards to find what weights you will use for your warm-up sets. In this case it will be 205x5x3, 185x2, 155x3, 135x5, and x5 empty bar. Notice that the weight used for the last warm up set is a bit lower than the weight used for working sets. This is intentional. Be smart with your warm-up weights. Complete on a three minute clock.
 165-165-165 lbs
Performed as RX
Mike Long 05/14/2013 CrossFit Diem 130414 As many reps/rounds as possible in 5 minutes of:
3 Dead-lifts, 315#/225#
6 Box Jumps, 30/24 inch box
9 Toes to Bar

Scale weights to only one of the following: 275#/205#, 245#/175#, 225#/155#, 185#/135#. Box heights cannot be scaled but you may substitute step ups and if you cannot do full ROM toes to bar, substitute med-ball ab mat sit ups.		 3 rounds 3 reps
Workout Scaled
Mike Long 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.		 28m 03s
Workout Scaled
Mike Long 05/10/2013 CrossFit Diem None As many reps as possible in 7 minutes of:
3 Dead-lifts, 225#/155#
3 Handstand Push ups
6 Dead-lifts
6 Handstand Push ups
9 Dead-lifts
9 Handstand Push ups
And so on, adding 3 reps each round until time runs out.

Rest 90 seconds.

As many burpees as possible in 3 minutes.

Prescribed for handstand push ups, for everyone, is ab mat surrounded by two blue bumpers. You may then scale the workout to yellow or green bumpers but not to the floor. If you cannot do hspu to either of these heights, the next scale is push ups for ladies or heavy db presses for guys.

Your score is total reps from part 1 + total reps from part 2.		 100 reps
Workout Scaled
Mike Long 05/08/2013 CrossFit Diem 130508

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.		 11m 32s
Performed as RX
Mike Long 05/07/2013 CrossFit Diem None WOD

* on a continuously running clock *

AMRAP in 5min of:
24 wall ball (20/14)
24 KTE

* then *

AMRAP in 7min of:
24 DU/75 SU
24 OH squats (95/65)		 144 reps
Workout Scaled
Mike Long 05/06/2013 CrossFit Diem 130506 "Two Minute Defense"

Five rounds of:
1 Power Clean (155#/105#)
3 Hang Squat Cleans (155#/105#)
2 Jerks (155#/105#)
Sprint 200 feet

After the 5 rounds, rest 2 minutes. Repeat. Your score is total time including the 2 minutes rest.

Scale loads as needed but do realize that the volume per round is very low so lean towards going a little heavier than you normally would. Focus today's efforts on pushing the floor away and not bending your elbows early.		 16m 41s
Workout Scaled
Mike Long 05/03/2013 CrossFit Diem 130503 For time:

50 Kettlebell Swings (2/1.5 pood)
15 ft. Rope Climbs, 4 ascents
Walking Lunges, 30 steps (40#/25#)
20 Burpees
10 Box Jumps (30")
5 Full Snatches (175#/115#)
10 Box Jumps (30")
20 Burpees
Walking Lunges, 30 steps (40#/25#)
15 ft. Rope Climbs, 4 ascents
50 Kettlebell Swings (2/1.5 pood)

For the swings or lunges, use 1.5/1 pood or 40#/25#, respectively, and only go lower if you have to. If you can't use a 30 inch box, scale to 24. Step ups are allowed but considered scaling and must be done at 24" or 30." No 20 inch boxes will be used. You may scale to 2 rope climbs but must also complete 12 pull ups. If you can do pull ups but not rope climbs, you must complete 25 reps. If you cannot do pull ups, you will complete 25 full range of motion ring rows. Last but not least, the lightest scale for each sex will be heavier than normal since there are only 5 reps. If you cannot use one of the scaled weights, you will complete more reps as extra work at a lighter, manageable weight.

Scaled weights are: 155#/105#, 135#/95#, 115#/75# x 8 reps, 95#/65# x 10 reps, anything less is 15 reps.

** There is a 25 minute time cap to this workout. **		 25m 00s
Workout Scaled
Mike Long 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		 11m 39s
Workout Scaled
Mike Long 04/29/2013 CrossFit Diem 130429 6 rounds, each for time of:

Row 500 meters
21 DB Thrusters (40#/25)#
12 Burpees
Rest 1:1 (work to rest)

These are sprints. The intention is to get through a single round as fast as possible, then rest. To help encourage this, you get only a 3:30 minute time cap. The thrusters and burpees are to be completed unbroken. You may scale the weights to 25#/15# but keep the workout as posted. If this is not possible the scaled workout will be a 350 meter row, 15 thrusters at 25#/15#, and 8 burpees.		 14m 00s
Workout Scaled
Mike Long 04/26/2013 CrossFit Diem 130426 Five rounds for time of:

Run 400 meters
7 Overhead Squat, 155#/105#

There is a twenty minute time cap to this workout. Scale loads to 145#/95#, 135#/85#, or 125#/75. You may also scale to 115#/65# or lower but the reps increase to 10 per round.		 14m 54s
Workout Scaled
Mike Long 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 07s
Performed as RX
Mike Long 04/23/2013 CrossFit Diem 130423 Push Press 3-3-3-3-3 reps

After a short specific warm up of 5, 3, and 2 reps, continue to work up in weight until all 5 work sets are completed. The work sets will be completed on a 3 minute clock.		 105-105-115-115-125 lbs
Performed as RX
Mike Long 04/22/2013 CrossFit Diem 130422 - Cindy's Bday WOD 4 rounds for time of:

22 hang cleans (95/65)
28 back squats (95/65)		 15m 57s
Performed as RX
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