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Mike Long 07/16/2013 CrossFit Diem 130716 "Nate"

As many rounds as possible in 20 minutes of:
2 Muscle ups
4 Handstand Push ups
8 Kettlebell Swings, 2/1.5 pood

If you cannot perform muscle ups yet, you will scale as follows:
1. 4M/2F Chest 2 Bar Pull ups and Ring Dips
2. 6M/4F Pull ups (and/or attempts) and Push ups

If you cannot perform handstand push ups, you will scale as follows:
1. 1 Ab Mat
2. STRICT DB/KB Presses

Scale DB/KB weight as needed, but if you're going to make a jump to the next weight, this is the workout to do it at.
 7 rounds 0 reps
Workout Scaled
Mike Long 07/15/2013 CrossFit Diem 071513.1 Back Squat 3-3-3-3-3

complete on 2.5 min clock		 215-215-215-215-215 lbs
Performed as RX
Mike Long 07/15/2013 CrossFit Diem 071513.2 5min Amrap, 2min rest - 3 times

5 Overhead Squat (155lb)
10 Burpee lateral jumps over the bar
15 toes to bar		 117 reps
Workout Scaled
Mike Long 07/12/2013 CrossFit Diem 130712.2 5 rounds of Cindy's neighbor:
5 pull-ups
10 HR pushups
15 air squats
5 FULL squat snatch (155#/105#)		 13m 28s
Workout Scaled
Mike Long 07/12/2013 CrossFit Diem 130712.1 Strength
3 x 3 x 3 front squat (3 sets of 3 reps with a 3sec pause at the bottom) 90-120sec rest		 155 lbs
Performed as RX
Mike Long 07/10/2013 CrossFit Diem Joel's Birthday WOD for time:

30 burpees

30 T2B

30 thrusters (95/65)

30 lunge jumps

30 ring pushups

30 SDLHP (95/65)

30 OH squat (95/65)

** every 2min you must stop and complete 11 wall ball (20/14) until the WOD is completed. **

30 minute Time Cap		 167 reps
Performed as RX
Mike Long 07/08/2013 CrossFit Diem 130708 8 rounds for time of:
7 full squat cleans (155#/115#)
8 box jumps (30"/24")
42 DU		 34m 36s
Workout Scaled
Mike Long 07/03/2013 CrossFit Diem 130703 EMOTM for 7min: 1 clean + 2 push press

Note the word choice carefully. This is a CLEAN, and a PUSH PRESS, not a JERK, so choose your weight appropriately. Every rep MUST be pulled from the floor. 		115 lbs
Performed as RX
Mike Long 07/03/2013 CrossFit Diem 130703 AMRAP in 8min of:
3 Snatch (115#/75#)
6 OH Squat (115#/75#)
9 Bar Facing Burpees		 4 rounds 0 reps
Workout Scaled
Mike Long 07/02/2013 CrossFit Diem 130702 Strength

15-12-9 reps of:
Dead-lift, 265#/185#


The last three weeks, the RX'd weights were 255#/175# - for the next three weeks it's 265#/185#. If you weren't at the RX'd weight, add 10# to whatever weight you were at (even if you think you can go higher). Complete on a 1:30 clock.

If you have not completed the 3 previous rep schemes, move on to the appropriate one for you. Patience young grasshoppers - DO NOT cheat yourself by jumping ahead.		 36 reps
Workout Scaled
Mike Long 07/02/2013 CrossFit Diem 130702 Conditioning

One round every 2 minutes of:
5 Thrusters (155#/105#)
10 Box Jumps (24"/20")
15 Kettlebell Swings (1.5/1 pood)



Rest whatever time remains of each two minute interval. Repeat for 6 total rounds. Scaling options are as follows - 135#/95#, 115#/75#, or 95#/65		 115-115-115f-115f-95-95 lbs
Performed as RX
Mike Long 07/01/2013 CrossFit Diem 130701 Strength

Back Squats 5-5-5 reps

For the first time, we are going with 3 sets of 5 rather than the opposite. For this workout, you will use 5# heavier than last week but the SAME WEIGHT for all 3 sets. Complete on a 3 minute clock.		 210-210-210 lbs
Performed as RX
Mike Long 07/01/2013 CrossFit Diem 130701 AMRAP in 10 minutes of:
Burpee Broad Jumps (48 ft)
15 Kipping Pull ups

For burpee long jumps, take chest and thigh to ground and then jump forward as far as possible. Forty-eight feet is 8 mats, lengthwise.

If you do not have pull ups, you will substitute 5-10 solid kipping pull up attempts. Real attempts. NO - bands or strict pull ups are not allowed.		 3 rounds 8 reps
Performed as RX
Mike Long 07/01/2013 CrossFit Diem None 2 min ME Toes to Bar 18 reps
Performed as RX
Mike Long 06/28/2013 CrossFit Diem 130628 As many reps as possible in 45 minutes of:

3 Muscle ups (or 9 pull ups)
6 Push ups
9 Kettlebells Swings (1.5/1 pood)
5 Shuttle Runs
24 Walking Lunges

This is a highly aerobic workout and the idea is slow and steady - learn to control your heart rate. A great way to stay in control is to practice perfect movement, and controlled breathing. Yes, this is a really long WOD - we won't always go this long but .........you just never know. 		10 rounds 21 reps
Workout Scaled
Mike Long 06/25/2013 CrossFit Diem 130625 21-15-9 reps of:
Unbroken Dead-lifts (255/175)

Complete each set of reps on a 2 minute clock. Use the RX weight, or what you've been using from the past couple of weeks. If this is your first time, pick a weight that isn't lower than 185/135 and complete 12-9-6. If this is only your second time, you are now on 15-12-9. A reminder that you must stay with the rep scheme you are on until you complete it unbroken.		 185 lbs
Performed as RX
Mike Long 06/25/2013 CrossFit Diem 130625 Conditioning

As many reps as possible in 15 minutes of:
50 Box Jumps, 24"/20"
30 Front Squats, 75#/55#
40 Box Jumps, 24"/20"
30 Front Squats, 115#/75#
30 Box Jumps, 24"/20"
30 Front Squats, 135#/95#
20 Box Jumps, 24"/20"
30 Front Squats, 155#/105#
10 Box Jumps, 24"/20"
AMRAP Front Squats, 185#/135#

There is no scaling of the front squat weights on this workout. If you are lucky enough to make it to the next round of squats, you must stick with the listed weights. There is no scaling the box height either but step ups will be allowed. Everyone is going prescribed on this one.		 155 reps
Performed as RX
Mike Long 06/24/2013 CrossFit Diem 130624 Strength

back squat 3-3-3-3-3

Determine your work sets with a warm-up of 5-3-2, trying to go up 5lbs from last week. Work sets will be on the clock w/ a 90sec rest.		 205-205-205-205-205 lbs
Performed as RX
Mike Long 06/24/2013 CrossFit Diem 130624 5 rounds for time of:

200m run

15 chest-to-bar pull-ups

15 handstand pushups

Scaling for chest-to-bar pull-ups - chin above bar pull-ups, or STRICT banded pull-ups and NO KIPPING. The handstand pushups will be scaled with STRICT barbell press - (125/105) (115/95) (95/75) - anything below 95/75 will be 25 reps. There is a 20min time cap for this WOD. 		2 rounds 28 reps
Workout Scaled
Mike Long 06/21/2013 CrossFit Diem 130621 Olympic Lifting

2 High Hang Squat Clean + 1 Push Jerk x 7 sets

Rest 90 seconds between sets. Go up in weight each set if you are able.

Strength

Front Squat 5-5-5-5-5 reps

Use 1-3 warm up sets of 5-3-2 if needed. If you were here last Friday, go up 5#. Complete on a 3 minute clock.

Gymnastics

Pistols 3 x 5-10 reps each leg

Sit to a box, hold a plate out in front, or work the negative using deck pistols.		 2 High Hang Squat Clean 1 Push Jerk x 7 sets lbs
95-105-115-125-135-145-155 lbs
lbs
Front Squat 170-170-170-170-179 lbs
Performed as RX
Mike Long 06/19/2013 CrossFit Diem 130619 Strength

Shoulder Press 3-3-3-3-3

** Warm-up of 5-3-2. These are sets across, so you MAY NOT progress in weight. Determine your weight in the warm-up **		 105-105-105-105-105 lbs
Performed as RX
Mike Long 06/19/2013 CrossFit Diem 130619 Conditioning

for time:

800m run

1/4 Angie (25 reps of pull-ups, pushups, situps, squats)

400m run

1/4 Angie (25 reps of pull-ups, pushups, situps, squats)

** If you do not have pull-ups, you must scale with jumping pull-ups, or strict pull-ups with a band. If you scale you CANNOT kip. **		 17m 58s
Performed as RX
Mike Long 06/17/2013 CrossFit Diem 130617 82 wall ball (20/14)

then 6 rounds for time of:

16 OH squats (95/65)

31 DU

** there is a 20min time cap for this WOD ** 		20m 00s
Workout Scaled
Mike Long 06/14/2013 CrossFit Diem 130614 Olympic Lifting

High Hang Squat Snatch 3-2-1-1-1-1-1 reps

Start slowly and progressively build up in load as you feel comfortable. If you are a little more confident, build to a heavy single. If you are new or less confident, stay lighter but go with 7x3 instead. Complete these on a 1.5 minute clock.

Strength

Front Squat 5x3 (progressive sets)

After using a rep scheme of 5-3-2, build up in weight for 5 sets of 3 reps, trying to find the heaviest weight you can lift for the final set of 3. Complete these on a 2.5 minute clock.

Conditioning

AMRAP in 10min of:

10 thrusters (95#/65#)

10 ring pushups		 4 rounds 0 reps
Performed as RX
Mike Long 06/12/2013 CrossFit Diem 130612 WOD
every min & a half for 10 rounds:
3 power cleans (135#/85#)
3 box jumps
3 power cleans
3 box jumps		 10 rounds 0 reps
Performed as RX
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