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Athlete Date Sort Location Workout Name Description Results
Mike Long 03/07/2014 CrossFit Diem CrossFit Open 14.2 For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups

Etc., following same pattern		 52 reps
Performed as RX
Mike Long 03/05/2014 CrossFit Diem 140305.1 - Conditioning -

For total reps:

1min burpees

- rest 30sec -

2min Power Cleans (135/95)

- rest 1min -

3min box jumps (24/20) * must step down *

- rest 90sec -

2min thrusters (135/95)

- rest 1min -

1min burpees		 119 reps
Workout Scaled
Mike Long 03/05/2014 CrossFit Diem 140305.2 - Strength -

A) bench press 3 x 5 @ 80%

B) single arm DB/KB row 3 x 8ea arm		 Bench Press @ 165# lbs
Rows @ 1.5 pood lbs
Performed as RX
Mike Long 03/01/2014 CrossFit Diem 140301 For time:
45 reps of Thrusters @ 55#		 2m 13s
Performed as RX
Mike Long 02/28/2014 CrossFit Diem CrossFit Games Open WOD 14.1 CrossFit Games Open WOD 14.1

AMRAP in 10min of:

30 DU

15 Power Snatch (75#/55#)		 142 reps
Performed as RX
Mike Long 02/26/2014 CrossFit Diem 140226 - Conditioning -

For distance/reps:

2min row

- 1min rest -

2min wall ball

- 1min rest -

2min burpees

- 1min rest -

2min pull-ups

- 1min rest -

2min box jumps		 1 reps
Performed as RX
Mike Long 02/25/2014 CrossFit Diem 140225.1 - Conditioning -

AMRAP in 15min of:

15 deadlifts (225/135)

30 C2B pull-ups

20 DB push press (40/25)

40 box jumps (24/20)

25 bar-over-burpees

50 DU

15 thrusters (135/95)

30 wall ball (20/14)

50 OH plate walking lunges (45/25)		 189 reps
Workout Scaled
Mike Long 02/25/2014 CrossFit Diem 140225.2 Back Squat 5 x 5 185-185-185-185-185 lbs
Performed as RX
Mike Long 02/24/2014 CrossFit Diem 140224.1 - Strength -

EMOM for 8min:

1 power clean +

1 FULL squat clean +

1 FULL squat clean & split jerk

These do not necessarily need to be touch 'n go, but i do want them fast. Weight may be progressive throughout, depending on efficiency of movement. 		135-135-145-145-145-150-150-155(f jerk) lbs
Performed as RX
Mike Long 02/24/2014 CrossFit Diem 140224.2 - Conditioning -

5 rounds for time of:

10 T2B

20 KB swings (1.5/1)

40 DU		 19m 13s
Workout Scaled
Mike Long 02/21/2014 CrossFit Diem 140221 10 minutes find 5 rep max Bench Press 170 lbs
Performed as RX
Mike Long 02/21/2014 CrossFit Diem 140221.2 For Time:

10 HSPU
20 Full squat clean 135/95
30 t2b
40 KB swings 1.5/1
50 OH plate walking lunges 45/25
40 box jumps 24/20
30 burpees
20 thrusters 135/95
10 mu

***18min time cap***		 175 reps
Workout Scaled
Mike Long 02/18/2014 CrossFit Diem 140218 - Conditioning -

* 400m run buy-in *

50 back squats (135/95)

40 pull-ups

30 shoulder to OH (135/95)

40 front squats (85/65)

30 pull-ups

20 shoulder to OH (85/65)

30 OH squats (65/45)

20 pull-ups

10 shoulder to OH (65/45)

* 400m run buy-out *


*****25 minute time cap*****
Add 1 second for every rep not completed		 25m 46s
Workout Scaled
Mike Long 02/17/2014 CrossFit Diem 140217.1 - Strength -

EMOM for 10min: Snatch mechanics

1 snatch grip DL

1 power snatch

1 full snatch		 75-75-75-85-85-85-95-95-100-105 lbs
Performed as RX
Mike Long 02/17/2014 CrossFit Diem 140217.2 - Conditioning -

AMRAP in 12min:

ascending ladder 5/10/15/20/25.......etc

wall ball

burpees		 139 reps
Performed as RX
Mike Long 02/15/2014 CrossFit Diem 140215 For time:
45 reps of Thrusters @ 45#		 1m 33s
Performed as RX
Mike Long 02/14/2014 CrossFit Diem 140214 Birthday WOD - Conditioning -
For Reps: Mike Long's BDay WOD
AMRAP in 5min of:
14 power cleans (135/95)
14 T2B
* rest 3min *
AMRAP in 5min of:
14 OH squat (95/65)
14 wall ball		 86 reps
Performed as RX
Mike Long 02/12/2014 CrossFit Diem 140212 Strength - (6min)

thrusters 10-8-6-4-2 (155/105)

burpees 2-4-6-8-10


- Conditioning Block #1 - (5min)

bulgarian split squat

ss w/

good mornings

- Conditioning Block #2 - (5min)

FE diamond pushups

ss w/

mixed grip pull-ups


- Midline/Core -

hollow/arch tabata x 5min		 1 reps
Workout Scaled
Mike Long 02/11/2014 CrossFit Diem 140211.1 Strength/Skill -

EMOM for 5min:

2 FULL snatch (these do not have to be touch and go, but should rest no more than 5sec between reps)
 75-75-75-75-75 lbs
Performed as RX
Mike Long 02/11/2014 CrossFit Diem 140211.2 - Conditioning -

For 20min:

wall ball, 30 sec

rest 30sec

box jump, 30sec (24/20)

rest 30sec

KB swing, 30sec (1.5/1)

rest 30sec

abmat sit-up, 30sec

rest 30sec		 281 reps
Performed as RX
Mike Long 02/10/2014 CrossFit Diem 140210
1000 meter row
then
30-20-10
Squat
Hand Release Push ups
C2B Pull ups
then
Bodyweight Back Squat x Age

**20 minute time cap		 154 reps
Workout Scaled
Mike Long 02/07/2014 CrossFit Diem 140207 - Conditioning -
20min to complete the following:
1RM snatch-
then -
21-15-9
shoulder-to-OH (135/95)
back squat (135/95)-
then -
75 wall ball (20/14)		 19m 30s
Workout Scaled
Mike Long 02/01/2014 None 140201 For time:
45 reps of Thrusters @ 45#		 1m 46s
Performed as RX
Mike Long 01/31/2014 CrossFit Diem 140131 Kevin Ogar WOD Conditioning

- Kevin Ogar WOD -

AMRAP in 14min:

3 snatch (135/95)

1 MU

12 wall ball (20/14)		 5 rounds 0 reps
Workout Scaled
Mike Long 01/30/2014 CrossFit Diem 140130 Strength/Conditioning (6min)

Squat Clean 8-6-4-2 (touch n go) @135#

Bar over Burpees 2-4-6-8


active rest 2min *


Conditioning Block #1

FE recline rows

ss w/

headbangers


active rest 2min *


Conditioning Block #2

DB/KB step-ups @ 50#

ss w/

DB/KB RDLs @50#


active rest 2min *


Midline/Core

Strict Leg Raises 3 x 10-15

Landmines 3 x 10ea side		 135# lbs
Performed as RX
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