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Athlete Date Sort Location Workout Name Description Results
Nyree Segui 04/24/2012 Premier Martial Arts/Grand River CrossFit 04-24-2012 3 Rounds for time of:
15 DB thrusters 35lbs/20lbs
Row 300m

Post time. Scale as needed.

Skill Development
Muscle up progressions		 6m 44s
Performed as RX
Nyree Segui 04/23/2012 Premier Martial Arts/Grand River CrossFit Sandbagging it "Sandbagging it"
15 min AMRAP of:
2 Sandbag Get-ups 40lbs/30lbs
10 Zercher squats
12 Lateral hops over sandbag

Post round and reps. Scale as needed.

Strength Development
Deadlift
5-5-5-5-5		 12 rounds 20 reps
Performed as RX
Nyree Segui 04/21/2012 Premier Martial Arts/Grand River CrossFit 04-21-2012 For time:
200 Meter Run
25 squats
200 Meter Run
25 push ups
200 Meter Run
25 sit ups
200 Meter Run
25 Burpees

Post time. Scale as needed.		 7m 42s
Performed as RX
Nyree Segui 04/19/2012 Premier Martial Arts/Grand River CrossFit 04-19-2012 7 Rounds for time of:
10 Sumo-Deadlift Highpull 75/55lbs
10 Wall Balls 20/15lbs

Post time. Scale as needed.

Strength Development
Bench Press
5-5-5-5-5
 8m 39s
Performed as RX
Nyree Segui 04/18/2012 Premier Martial Arts/Grand River CrossFit 04-18-2012 For time:
800m Run followed by
10 rounds of:
10 Knees to Elbows
10 Hug a Twinkie
Finish with 800m Run

Post time. Scale as needed.		 20m 16s
Performed as RX
Nyree Segui 04/16/2012 Premier Martial Arts/Grand River CrossFit 04-16-2012 7 Rounds for time of:

5 Plyo-push-ups
10 DB Swings 50/35
15 Sit-ups
Compare to Dec 19, 2011

Post time. Scale as needed.

Strength Development
Deadlift
5-5-5-5-5		 8m 04s
Performed as RX
Nyree Segui 04/14/2012 Premier Martial Arts/Grand River CrossFit 04-14-2012 3 rounds for time of:
10 Clean and jerks (95/65 )
50 Double unders

Post time. Scale as needed.		 6m 25s
Performed as RX
Nyree Segui 04/14/2012 None CrossFit.com 120405 For time:
Run 800 meters
10 rounds of the couplet:
Knees to elbows, 10 reps
Hug-a-twinky, 10 reps
Run 800 meters		 20m 16s
Performed as RX
Nyree Segui 04/12/2012 Premier Martial Arts/Grand River CrossFit 04-12-2012 For max reps
2 min Pull-ups
Rest 3 minutes
2 min burpees
Rest 3 minutes
2 minute deadlifts (bw)

Post total of all reps added together.		 109 reps
Performed as RX
Nyree Segui 04/11/2012 Premier Martial Arts/Grand River CrossFit 04-11-2012 Behind the neck jerk 5-3-3-3-3
Rest as needed between lifts

Post heaviest set. Scale as needed.

Skill Development
Knees to Elbows
3x8		 60 lbs
Performed as RX
Nyree Segui 04/10/2012 Premier Martial Arts/Grand River CrossFit 04-10-2012 3 rounds for time:
Walking lunge steps 100 ft
10x Handstand push-ups

Post time. Scale as needed.

Skill Development
Double Unders
3x30		 3m 55s
Performed as RX
Nyree Segui 04/09/2012 Premier Martial Arts/Grand River CrossFit 7's "7's"
7 Pull-ups
7 Ring Dips

7 rounds for time
Courtesy of CrossFit Alaska

Post time. Scale as needed.

Strength Development
Overhead Squat
5-5-5-5-5

 6m 58s
Performed as RX
Nyree Segui 04/04/2012 Premier Martial Arts/Grand River CrossFit Helen Three rounds for time:
Run 400 meters
21 DB Swings 55/35
12 Pull-ups

Post time. Scale as needed.

Skill Development
Turkish Get-up
3x5 per side		 10m 24s
Performed as RX
Nyree Segui 04/02/2012 Premier Martial Arts/Grand River CrossFit CrossFit Games Open 11.2 Complete as many rounds and reps as possible in 15 minutes of:
155/100 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24"/20" box

Post rounds. Scale as needed.

Strength Development
Split Jerk
5-5-5-5-5
 8 rounds 1 reps
Performed as RX
Nyree Segui 04/02/2012 None Barbara Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.		 36m 33s
Performed as RX
Nyree Segui 03/29/2012 Premier Martial Arts/Grand River CrossFit Ben Loves Double Unders! For Time:
10 Box Jumps
10 Double Unders
10 Box Jumps
20 Double Unders
10 Box Jumps
30 Double Unders
10 Box Jumps
40 Double Unders
10 Box Jumps
50 Double Unders
....Now go back down with double unders!

Post time. Scale as needed.		 11m 05s
Performed as RX
Nyree Segui 03/27/2012 Premier Martial Arts/Grand River CrossFit 03-27-2012 1-3-5-7-9x reps for time
Push press (65% bw)
Pull-ups
Burpee box jumps (20")

Post time. Scale as needed.

Skill Development
Double Unders
3x20		 6m 29s
Performed as RX
Nyree Segui 03/26/2012 Premier Martial Arts/Grand River CrossFit 03-26-2012 8 AMRAP
10 Hand Release Push Up
10 Toes 2 Bar
10 DB swings 50/35

Post rounds. Scale as needed.

Strength Development
Overhead Squat
5-5-5-5-5		 4 rounds 18 reps
Performed as RX
Nyree Segui 03/24/2012 Premier Martial Arts/Grand River CrossFit 03-24-2012 4 Rounds for time of:
200m Run
10 Power Cleans 95/65
15 Sit-ups

Post time. Scale as needed.
 9m 14s
Performed as RX
Nyree Segui 03/23/2012 None Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 5m 23s
Performed as RX
Nyree Segui 03/20/2012 Premier Martial Arts/Grand River CrossFit 03-20-2012 Push Jerk
5-5-3-3-2

Post heaviest load. Scale as needed.

Skill Development
Ring Pull-ups
3x6		 77 lbs
Performed as RX
Nyree Segui 03/19/2012 Premier Martial Arts/Grand River CrossFit 03-19-2012 3 rounds:
15 Thrusters 75/55
3 Rope climbs
15 Sit-ups

Strength Development
Bench Press
5-5-5-5-5		 7m 55s
Performed as RX
Nyree Segui 03/15/2012 Premier Martial Arts/Grand River CrossFit 03-15-2012 21-15-9 reps of:
Sumo Deadlift Highpull 75lbs/55lbs
DB Swings 50lbs/35lbs
Compare to July 8, 2011

Post time. Scale as needed.

Strength Development
Shoulder Press
5-5-5-5-5		 3m 50s
Performed as RX
Nyree Segui 03/14/2012 Premier Martial Arts/Grand River CrossFit 03-14-2012 For time:
25 Handstand push-ups
50 Toes-to-bar
Run 800 meters
75 Push Press 65lbs/45lbs
150 Double-unders

Post time. Scale as needed.		 19m 21s
Performed as RX
Nyree Segui 03/13/2012 Premier Martial Arts/Grand River CrossFit 03-13-2012 Three rounds for time of:
Row 300 meters
20 Wallball shots, 20lbs/15lbs

Post time. Scale as needed.

Strength Development
Hang Power Clean
5-5-5-5-5		 7m 53s
Performed as RX
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