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Athlete Date Sort Location Workout Name Description Results
Mike Long 12/17/2013 CrossFit Diem 131217.1 - Conditioning -

AMRAP in 1min of:
push jerk (115/75)
- then -
AMRAP in 9min of:
10 pullups
20 abmat situps
30 DU
- then -
AMRAP in 1min of:
push jerk (115/75)
 204 reps
Performed as RX
Mike Long 12/17/2013 CrossFit Diem 131217.2 - Strength -

back squat - 4sets x 2reps @ 90%
rest 60-120sec in between sets
 225-225-225-230 lbs
Performed as RX
Mike Long 12/16/2013 CrossFit Diem 131216.1 for time:
500m row
30 burpees
10 KB swings (1.5/1)
20 burpees
20 KB swings (1.5/1)
10 burpees
30 KB swings (1.5/1)		 11m 34s
Performed as RX
Mike Long 12/16/2013 CrossFit Diem 131216.2 - Olympic Lifting -

1 Power Snatch + 2 Full Snatch
70% x 2
75% x 2
All reps done a 2:30 clock		 75-75-80-85 lbs
Performed as RX
Mike Long 12/11/2013 CrossFit Diem 131211.1 - Conditioning -

1) squats 2 x 50
2) walking lunges 2 x 1min
3a) medball pushups 3 x ME
3b) pullup ISO hold 3 x ME
4) sprinter situps 4 x 20
5) sprints 5 x 100'		 1 lbs
Performed as RX
Mike Long 12/11/2013 CrossFit Diem 131211.2 - Olympic Lifting -

3 position snatch x 5 sets - 2min clock		 75-75-75-75-75 lbs
Performed as RX
Mike Long 12/10/2013 CrossFit Diem 131210.1 - Conditioning -

Three rounds for time of:
50 Double Unders
40 Air Squats
30 Ab Mat Sit ups
20 Push ups
10 Pull ups
 15m 17s
Workout Scaled
Mike Long 12/10/2013 CrossFit Diem 131210.2 -Strength-

Back Squat - 87%x4, 87%x3, 87%x3, 90%x2, 90%x2

Rest 90-120sec between sets.		 87%x4, @ 205 lbs
87%x3, @ 205 lbs
87%x3, @ 205 lbs
90%x2, @ 215 lbs
90%x2 @ 225 lbs
Performed as RX
Mike Long 12/09/2013 CrossFit Diem 131209.1 -Conditioning-

Every minute on the minute for 8 minutes of:
Odd Minutes: 20 Wall Balls 20/14
Even Minutes: 50 DU

Rest 4 minutes

Every minute on the minute for 8 minutes of:
Odd Minutes: 2-4 Muscle ups
Even Minutes: 10 Russian Kettlebell Swings 2/1.5 pood

Substitute 8-12 ring or lightly banded ring dips for muscle ups.		 1 lbs
Performed as RX
Mike Long 12/09/2013 CrossFit Diem 131209.2 Olympic Lifting-

Power Clean & Push Jerk + 2 Clean & Jerks

70% for 2 sets, 75% for 2 sets

The second set of clean & jerks are full squat and split jerk.		 125-125-135-135 lbs
Performed as RX
Mike Long 12/06/2013 CrossFit Diem 131206.2 - Strength -

A)Push Press 4 x 2
B)Weighted Pull-ups 4 x 2		 135-135-135-155 lbs
40-40-40-40 lbs
Performed as RX
Mike Long 11/25/2013 CrossFit Diem None Monday 131125

Workout of the Day

- Conditioning -

On a 10 min clock,
Row 1k meters

Then, with the remainder of the time, establish a 3RM shoulder to overhead

Rest 5 min

On a 5 min clock,
150 Double Unders

Then, with the remainder of the time, complete as many strict pull ups as possible.
Shoulder to Overhead 3RM: 135-145 lbs
Double Unders: 43 lbs
Performed as RX
Mike Long 11/25/2013 CrossFit Diem 131125.2 Power Clean & Push Jerk + 2 Clean & Jerks -

65%x2 sets, 70%x2 sets

Four total sets with three clean & jerks per set, of which the last two are the full movement (squat clean and split jerk). 		110-110-120-125 lbs
Performed as RX
Mike Long 11/22/2013 CrossFit Diem 131122 1 Full Clean + 4 Front Squats x 5 sets 135-155-165-175-185(f) lbs
Performed as RX
Mike Long 11/19/2013 CrossFit Diem None On 2:30 minute clock

Back Squat 4-4-4-4-4 @ 80%
 205-205-205-205 lbs
Performed as RX
Mike Long 11/15/2013 CrossFit Diem 131115.2 EMOM 5 Minutes

Full Snatch @ 80%		 75-75-75-75-75 lbs
Performed as RX
Mike Long 11/12/2013 CrossFit Diem 131112.1 "Isabel" - Conditioning -

Isabel
for time:
30 Snatches (135/95)

* you may squat or power *

 3m 52s
Workout Scaled
Mike Long 11/12/2013 CrossFit Diem 131112.2 Strength

Back Squat 5-5
Back Squat 4-4-4

80%x5
80%x5
85%x4
85%x4
85%x4

* rest 1-2min between sets *		 190-190 lbs
200-200-205 lbs
Performed as RX
Mike Long 11/11/2013 CrossFit Diem 131111 "The Don" "The Don"
For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders

**40 minute Time Cap**

U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.		 291 reps
Performed as RX
Mike Long 11/08/2013 CrossFit Diem 131108 2min AMRAP:
Rope Climb

then

7 min AMRAP
3 Hang Clean Squat Thrusters 155/95#
3 Box Jumps 30/24"
6 Hang Clean Squat thrusters
6 Box Jumps
9....
9.....

then

1 min AMRAP
Double Unders
 38 reps
Workout Scaled
Mike Long 11/01/2013 CrossFit Diem 131101.1 Jackie Conditioning

Jackie

Row 1000 Meters
50 Thrusters 45/35
30 Pull-ups		 9m 28s
Performed as RX
Mike Long 11/01/2013 CrossFit Diem 131101.2 Strength

15 minute time cap, establish a 1RM Dead-lift.

Deadlift 1-1-1-1-1		 225-255-275-285-295(f) lbs
Performed as RX
Mike Long 10/30/2013 CrossFit Diem 131030.1 Skill
EMOM for 10min:
MU ladder (sub jumping MU, C2B, or pull-ups)

Conditioning

1A) Handstand Holds 5 x submax time
1B) Mixed Grip Pull Ups 5 x submax reps

2) Squat Jumps Ladder 3 x 6, 8, 10 reps (Rest 30 seconds after each rep, 60 seconds after each ladder set)

3) Sprints 5 x 40 yards

4) Ab Wheel Roll Outs x 25 reps total		 1 reps
Performed as RX
Mike Long 10/30/2013 CrossFit Diem 131030.2 Strength

Back Squat 6-6-6
Back Squat 5-5

65% x 6
70% x 6
75% x 6
80% x 5
80% x 5
 155-165-180 lbs
190-200 lbs
Performed as RX
Mike Long 10/29/2013 CrossFit Diem 131029 Conditioning

AMRAP in 27min of:
* 27 cal row buy-in *
13 burpees
13 deadlifts (155/105)
13 HR pushups
13 power cleans (155/105)
13 pull-ups
13 front squats (155/105)
13 T2B
13 shoulder-to-OH (155/105)
13 box jumps (30/24)
13 back squats (155/105)
* 27 wall ball buy-out *		 249 reps
Workout Scaled
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