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Mike Long 04/22/2014 CrossFit Diem 140422 - Conditioning -

AMRAP in 5min:

* 28 pushup buy-in *

2 clean & jerks (155/115)

8 T2B

- 2min rest -

AMRAP in 5min:

* 48 walking lunge buy-in *

4 front squats (155/115)

8 pull-ups

- 2min rest -

AMRAP in 5min:

* 27 wall ball buy-in *

2 snatch (155/115)

7 ring dips		 183 reps
Workout Scaled
Mike Long 04/21/2014 CrossFit Diem 140419.2 Tabata Hand Release Push ups 58 reps
Performed as RX
Mike Long 04/19/2014 CrossFit Diem 14041.1 Front Squats 5 x 5
Overhead Strict Press 5 x 5
Deadlift 5 x 5		 115 lbs
65 lbs
165 lbs
Performed as RX
Mike Long 04/16/2014 CrossFit Diem 140416 - Strength -

Press - SS W/ - Pull-up

5min progressive warm-up, then:

3min to complete 3 x 4 (heavier than last week)		 Press @ 95# lbs
Pull ups @ 25# lbs
Performed as RX
Mike Long 04/16/2014 CrossFit Diem 140416.2 - Conditioning -

In teams of 2 complete the following for reps:

400m run

ME hang clean/jerk (135#/95#)

400m run

ME back squat (135#/95#)

400m run

ME DU (10 reps count as 1 - round down)

400m run

ME burpees (5 reps count as 1 - round down)

* WOD breaks down as follows: 1 team member will take off on the run, the other will begin the ME hang clean/jerks. When the runner returns, you will switch roles. Each team member will only complete one set of each - run, and lift - then rotate. There is a 15min time cap - if you get through 1 round before the time cap, start back over. *		 44 reps
Performed as RX
Mike Long 04/15/2014 CrossFit Diem 140415 - Strength -

Power Cleans

5min warm-up, then:

3 @ 63%, 3 @ 70%, 3 @ 77%, 3 @ 85%, 3 @ 92% - all reps completed on a 3min clock		 125-140-160-180(f)-f lbs
Performed as RX
Mike Long 04/15/2014 CrossFit Diem 140415 - Strength -

Power Cleans

5min warm-up, then:

3 @ 63%, 3 @ 70%, 3 @ 77%, 3 @ 85%, 3 @ 92% - all reps completed on a 3min clock		 125-140-160-180(f)-f lbs
Performed as RX
Mike Long 04/15/2014 CrossFit Diem 140415.2 - Conditioning -

In teams of 2, complete the following for time:

100 wall balls (20#/14#)

80 OH walking lunges (45#/25#)

60 box jumps (24/20)

40 KB swings (1.5/1)

20 burpees

- You can split up the work any way you want, but one partner must always be holding a plate (45# for men and 25# for women) and that weight cannot be scaled. If the plate touches the ground at any time, both partners must stop and complete 10 burpees each before starting the WOD again. -

* 15min time cap *
 12m 41s
Performed as RX
Mike Long 04/14/2014 CrossFit Diem 140414.1 - Skill/Oly Lifting -

EMOM for 7min:

halting squat snatch (2sec pause at knee)


- Strength -

Back Squat 3 x 3

5min to build up to your working weight. 3min to complete all working sets. 		Snatch 45-65-65-65-70-70-70 lbs
Back Squat 195-195-195 lbs
Performed as RX
Mike Long 04/14/2014 CrossFit Diem 140414.2 complete the following tabata for total reps:

2min air squats

2min ring rows/pull-ups

2min partner med-ball sit-ups

2min pushups

2min DU

2min burpees		 160 reps
Performed as RX
Mike Long 04/11/2014 CrossFit Diem 140411.1 - Skill/Gymnastics -

HSPU progression work x 5min


- Strength -

Deadlift x 5min warm-up

5 @ 65%, 5 @ 75%, AMRAP @ 85%

Work sets completed on a 3min clock		 Deadlift 185-215-245(4) lbs
Performed as RX
Mike Long 04/11/2014 CrossFit Diem 140411.2 - Conditioning -

For time:

"Lucy Lynn"

4 rounds of:

9 bench press (155/105)

9 C2B pull-ups

9 box jumps (30/24)

9 burpees 		13m 57s
Workout Scaled
Mike Long 04/09/2014 CrossFit Diem 140409.1 - Skill/Olympic Lifting -

Clean Positioning - (mid-thigh, below knee, floor) x 5min


- Strength -

Press 3 x 5 (heavier than last week)

SS W/

Weighted Pull-up 3 x 5 (heavier than last week)


- Conditioning -

EMOM for 12min:

1st min: 5 wall ball + 5 T2B

2nd min: 5 wall ball + 5 power snatch (95/65)

3rd min: 5 wall ball + 5 burpees

* repeat for 4 cycles *		 1 reps
Performed as RX
Mike Long 04/07/2014 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		 12m 00s
Performed as RX
Mike Long 04/04/2014 CrossFit Diem 140404.1 Deadlift 5-5-5

3 minute time cap		 225-225-225 lbs
Performed as RX
Mike Long 04/04/2014 CrossFit Diem Helen 140404.2 Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 9m 30s
Performed as RX
Mike Long 03/28/2014 CrossFit Diem CrossFit Open 14.5 21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpees		 20m 18s
Performed as RX
Mike Long 03/25/2014 CrossFit Diem 140325 - Conditioning -

For time:

40 6" Target Burpees
40 Thrusters (45/35#)
30 6" Target Burpees
30 Thrusters (95/65#)
20 6" Target Burpees
20 Thrusters (135/95#)
10 6" Target Burpees
10 Thrusters (155/105#)

20 minute time cap		 160 reps
Workout Scaled
Mike Long 03/24/2014 CrossFit Diem CrossFit Open 14.4 Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups		 172 reps
Performed as RX
Mike Long 03/14/2014 CrossFit Diem CrossFit Open 14.3 Workout 14.3
8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch		 90 reps
Performed as RX
Mike Long 03/12/2014 CrossFit Diem 140312 - Conditioning -

For total reps:

3 Rounds

1min SB Zercher squats

1min ball slams (20/15)

1min pushups

1min T2B

1min box jumps (30/24) *must step down*

1 min rest		 246 reps
Performed as RX
Mike Long 03/11/2014 CrossFit Diem 140311.1 - Conditioning -

For time:

50 wall ball (20/14)

40 OH walking lunges (45/25)

30 ring dips

20 thrusters (135/95)

10 burpees

20 push press (135/95)

30 KB swings (1.5/1)

40 box jumps (24/20)

50 DU		 262 reps
Workout Scaled
Mike Long 03/11/2014 CrossFit Diem 140311 - Strength -

back squat -
70% x 5,
75% x 5,
80% x 5,
85% x 5		 170-180-190-205 lbs
Performed as RX
Mike Long 03/10/2014 CrossFit Diem 140310.1 - Strength -

EMOM for 8min:

1 clean +

1 hang clean +

1 split jerk 		135-135-140-140-145-145(f jerk)-145-155(f jerk) lbs
Performed as RX
Mike Long 03/10/2014 CrossFit Diem 140310.2 - Conditioning -

As many reps as possible in 8 minutes of:

Run 600 meters

20 Bar over Burpees

(95/65) Power Cleans, max reps

Rest 1 min

As many reps as possible in 6 minutes of:

Run 400 meters

20 Bar over Burpees

(135/95) Power Cleans, max reps

Rest 1 min

As many reps as possible in 4 minutes of:

Run 200 meters

20 Bar over Burpees

(185/125) Power Cleans, max reps		 124 reps
Workout Scaled
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