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Mike Long 10/28/2013 CrossFit Diem 131028.1 Strength

15min to establish a 3RM OH squat

Overhead Squat 3-3-3-3-3		 95-105-115-125(f)-125 lbs
Performed as RX
Mike Long 10/28/2013 CrossFit Diem 131028.2 Olympic Lifting

EMOM for 5min:

1 snatch @ 90%

Snatch 1-1-1-1-1		 95-95-95-95-95 lbs
Performed as RX
Mike Long 10/28/2013 CrossFit Diem 131028.3 Conditioning

30-20-10 reps for time:

box jumps (24/20)

KB swing (1.5 pood/1 pood)		 6m 52s
Performed as RX
Mike Long 10/25/2013 CrossFit Diem 131025.1 Conditioning

AMRAP in 4min:
5 HSPU
10 deadlifts (255/175)

- then -

AMRAP in 4min:
10 burpee box jumps (30/24)
20 OH squats (135/95)

- then -

AMRAP in 4min:
20 T2B
30 DU

* this is a continuously running clock, scoring each AMRAP separately *		 103 reps
Workout Scaled
Mike Long 10/25/2013 CrossFit Diem 131025.2 Olympic Lifting

EMOM for 5min:
snatch @ 82%		 95-95(f)-75-75-75 lbs
Performed as RX
Mike Long 10/23/2013 CrossFit Diem 131023 Skill

EMOM for 10 minutes:

Odds: 5-10 unbroken Ring Dips

Evens: 3-5 Squat Therapy - http://youtu.be/9USQl7eLGMY

Conditioning

1A) Bulgarian Split Squats 2 x 20 ea. leg
1B) Mixed Grip Push Ups 2 x max reps (Rest 90 sec.)

2) 400m run AFAP (Rest 2 min)

3A) Recline Rows 3 x max reps
3B) Reverse Lunges 3 x 15 ea. leg (rest 90sec.)

4) 400m run AFAP		 1 reps
Performed as RX
Mike Long 10/18/2013 CrossFit Diem 131018 AMRAP in 18min of:

** 36 wall ball buy-in **

6 burpees

6 deadlifts (155/115)

6 HSPU

6 squat cleans (155/115)

6 STRICT pullups

6 squat snatch (155/115)

** 36 wall ball buy-out **		 20m 30s
Workout Scaled
Mike Long 10/16/2013 CrossFit Diem 131016 Skill

Every minute on the minute for 12 minutes:
Odd - Pistols x 4-10 reps, alternating
Even - Toes to Bar x 6-12 reps

Conditioning


1A) Lateral Wall Walks (feet as high as possible) 4 x submax
1B) Mixed Grip Pull Ups 2 x submax + 2 x max reps

2A) Squat Jumps x 12, 10, 8, 6, 4, 2
2B) Squats x 12, 10, 8, 6, 4, 2

3A) Ring Leg Raise 2 x 10
3B) Barbell Roll Outs 2 x 10
 1 lbs
Performed as RX
Mike Long 10/15/2013 CrossFit Diem 131015.1 Conditioning

AMRAP in 15min of: 10 push press (115/65) 20 box jumps (24/20) 30 DU		 3 rounds 11 reps
Workout Scaled
Mike Long 10/15/2013 CrossFit Diem 131015.2 Strength

Back Squat

1x5 @ 70%
1x3 @ 75%
1x3 @ 80%
1x2 @ 82%

Complete on a 2:30 minute clock.		 165-180-190-195 lbs
Performed as RX
Mike Long 10/14/2013 CrossFit Diem 131014.1 Conditioning

6 rounds for time of: 400m run 25 burpees

**20 min cap**		 4 rounds 0 reps
Performed as RX
Mike Long 10/14/2013 CrossFit Diem 131014.2 Olympic Lifting


EMOM for 5min: Snatch @ 85% (or progressively build)
 95-95-95-100-105 lbs
Performed as RX
Mike Long 10/11/2013 CrossFit Diem 131011.1 21-15-9
Snatch @ 75#
Pull ups		 17m 02s
Workout Scaled
Mike Long 10/11/2013 CrossFit Diem 131011.2 A) Push Press 3RM
B) Weighted Pull up 2RM		 95-105 lbs
25-40 lbs
Performed as RX
Mike Long 10/09/2013 CrossFit Diem 131009 Skill

Handstand holds x 5 rounds

20sec on/40sec off

Conditioning

1A) Feet Elevated Push Ups 2 x submax reps + 2 x max reps 1B) Bulgarian Split Squats 4 x 12 ea. leg (60 sec. rest)

2A) Recline Rows 2 x submax reps + 2 x max reps 2B) Walking Lunges 4 x 12 ea. leg (60 sec. rest)

3) Jump Rope x 6 minutes: 30 sec DU/30sec rest 4) Hanging Leg Raises x 25 reps total		 0m 01s
Performed as RX
Mike Long 10/07/2013 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 52s
Performed as RX
Mike Long 10/04/2013 CrossFit Diem 131004.1 A)Bench Press 3-3-3-3-3
B)Pendelay Row 10-10-10-10-10		 165-165-165-165-165 lbs
65-65-65-65-65 lbs
Performed as RX
Mike Long 10/04/2013 CrossFit Diem 131004.2 High Hang Snatch + Full Snatch 1-1-1-1-1 75-75-85-90-95(f) lbs
Performed as RX
Mike Long 10/01/2013 CrossFit Diem 131001.1 Strength

Deadlift 5-3-2-5

If you were successful last week, go up 5#. All reps will be completed on a 2:30 clock. 		135-185-185-280(f) lbs
Performed as RX
Mike Long 10/01/2013 CrossFit Diem 131001.2 Conditioning

Even vs. Odd for time: 10 - 1

Even's = power clean & jerk (155/105)/C2B pullups

Odd's = front squats (155/105)		 15m 08s
Workout Scaled
Mike Long 09/30/2013 CrossFit Diem 130930.1 Strength

Overhead Squat 5-3-2-9

All reps completed on a 2:30 clock. If you were unsuccessful last week, go back to your set of 9. 		45-75-95-100(8) lbs
Performed as RX
Mike Long 09/30/2013 CrossFit Diem 130930.2 There are 3 parts to this workout.

1 - As far as possible in 3 minutes
Rest 1 minute
2 - As far as possible in 6 minutes
Rest 2 minutes
3- Complete the entire workout, for time

20 Calorie Row
30 Wallball Shots, 20/14 pound ball
20 Toes to Bar
30 Box Jumps, 24"/20" box
20 Sumo-deadlift high-pull, 2/1 pound KB
30 Burpees
20 Shoulder to Overhead, 135/95 pounds
30 Walking or In-place Lunges with bar in front rack position, 135/95 pounds		 140 reps
Workout Scaled
Mike Long 09/18/2013 CrossFit Diem 130918 Conditioning
1A) Handstand Push Ups 5 x submax reps
1B) Pull Ups (Any Grip) 5 x submax reps (90 sec. rest)
2A) Squat Jumps 5 x 10 reps
2B) Squats 5 x 10 reps (60 sec. rest)
3) Hanging leg raise variations 3 x 10 reps (30 sec. rest)
4) Run x 1/2 Mile AFAP
 0m 01s
Workout Scaled
Mike Long 09/17/2013 CrossFit Diem 130917 Strength

Deadlift 5-3-2-5

Complete all reps on a 2:30min clock, go up 5# from last week if you were successful. 		135-185-185-275 lbs
Performed as RX
Mike Long 09/17/2013 CrossFit Diem 130917 Conditioning

3 rounds for time of:

5 snatches (155/105)

10 alternating pistols

20 T2B		 15m 13s
Workout Scaled
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