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Athlete Date Sort Location Workout Name Description Results
Rip Ortega 06/27/2012 Strikers Bowling Lane 18
Sticky approach - Just have to stay with shot and trust knee
Bowled 5 games
Goals
Work out difference in equip;
- Jet black good through heads long, good back end read Strike shot 19 - 8- target 3/6
- Taboo -med through heads steady back end. Strike shot 22 - 10 - 3/6
- Spartan - strong read heads and mid lane and strong finish definiltly ball for oil. 23/24 -12 -3
Shot all the spares
Stay focused on form execution and hitting target!!!
2nd Goal was to play different parts of lane
played 25 - 12 - 3
35 -18 1/3 struggled with trusting without leaking
17 - 2- 6		 5 rounds 0 reps
Workout Scaled
Rip Ortega 06/26/2012 CrossFit ATP Bowling Bowled 3 games on very used up oil
found shot standing 33 looking at 15 targeting 3 pin
Last game through spare ball standing 17 going up 8 pretty good shot		 3 rounds 0 reps
Workout Scaled
Rip Ortega 06/25/2012 CrossFit ATP BMB WOD 2 WOD
50 Buy in Hang Power Cleans-F65/M95 - bar
OHS-10 reps - Bar
KB Farmers carry in the rack-F12kg/M16kg- 16kg		 9m 14s
Workout Scaled
Rip Ortega 06/18/2012 Beach Paddle ball Played 70 minutes of paddleball
First workout since hurt Knee a month ago
Stamina bad, knee ok till end then tender		 1h 10m 00s
Workout Scaled
Rip Ortega 05/07/2012 CrossFit ATP WOD WOD
15-12-9
Thruster-F95/135- 65 could have gone a little heavier
Burpees -
KB Snatch-F16kg/M24kg
 15m 13s
Workout Scaled
Rip Ortega 04/24/2012 CrossFit ATP Skill/Strength Skill-Sumo Deadlift
Strength-Sumo DL-5-5-5-5-5-5-5
65lb-85-95-105-115-125-135		 Food, lbs
good discpline on eating today lbs
Performed as RX
Rip Ortega 04/24/2012 CrossFit ATP WOD WOD:
21-15-9
Sumo Deadlift High-Pull (F65/M95)- 65lb
Pull-ups- 21 and 15 box - 9 kipping
 7m 32s
Workout Scaled
Rip Ortega 04/18/2012 CrossFit ATP Welcome back WOD: 4 Rounds - 16.32
Reverse Lunges 10 reps L/R (95/135) - bar
KB OHSwing 15 reps (20/32kg) - 20
400 meters - Row
 16m 32s
Workout Scaled
Rip Ortega 04/16/2012 CrossFit ATP Bowling None 2h 0m 00s
Workout Scaled
Rip Ortega 04/08/2012 CrossFit ATP 04/09/12 5-3-1 - did 3 reps each
Back Squat
70%x3 - 95lb
80%x3 - 105
90%x3 or almost failure- 135
Up the weight next time

WOD:
Diane:
21-15-9
Deadlift (165/225)
HSPU
 6m 41s
Workout Scaled
Rip Ortega 03/12/2012 CrossFit ATP bowling None 4 rounds 0 reps
Performed as RX
Rip Ortega 03/06/2012 CrossFit ATP Skill/Strength Skill
Sumo DL-4x8- 95lb
Strength
DL-3-3-3-3-3-3-3- 145lb		 Iterupted with calls lbs
can so more weight lbs
Performed as RX
Rip Ortega 03/03/2012 CrossFit ATP bowling None 4 rounds 0 reps
Workout Scaled
Rip Ortega 02/29/2012 CrossFit ATP WOD 5-3-1 program
Backsquat-1 Rm- 185 could have gone heavier

WOD
1-2-3-4-5-6-7-8-9.....
Complete as many in 20 min. of:- 15 min did 8 rounds
Front Squat-F95/M135- 65lb
HSPU- box
KB OH Swing-F16/M24- 16
T2R- much improved continue to focus on core making gains in all workouts as a result


 Workout Scaled
Rip Ortega 02/28/2012 CrossFit ATP Skill/Strength Skill
Sumo DL
Strength
Sumo DL-F135/M205- 115lb
7 reps on the min for 7 min - 65lb		 Good Form practicing hook grip lbs
Performed as RX
Rip Ortega 02/28/2012 CrossFit ATP WOD WOD
400 meters to start- row
21-15-9
SDLHP-F75/M115- 65lb
Box jump-step up no jumping with achilles
Pushup release- strong on this exercise
400 meters to finish- row		 14m 19s
Workout Scaled
Rip Ortega 02/27/2012 CrossFit ATP WOD 10 minutes to find:
Strict Press-1 Rm -85lb

WOD
AMRAP in 15 minutes- completed 4 rounds
3 Muscle ups- modified
6 OHS F75/M115- bar
9 Wallballs- 14 lbs good form
12 Situps (ab mats)
15 Dubs- 45 modified		 4 rounds 0 reps
Workout Scaled
Rip Ortega 02/27/2012 CrossFit ATP bowling None 4 rounds 0 reps
Workout Scaled
Rip Ortega 02/23/2012 CrossFit ATP bowling Lanes 15/16 Poition round for 1st place
standing 19 and 20 looking at 7/8
trying to keep it straight up the boards
Used Cell the whole night
only 2 opens on 2 splits 698 set
227 - had to adjust for carry
250
221- needed to move left a little quicker
Finished every game strong striking out
good focus good confidence level.
 3 rounds 0 reps
Workout Scaled
Rip Ortega 02/22/2012 CrossFit ATP WOD WOD
Five rounds
Back squat-10 reps F95/M135-75lb
Windshield wipers-10 reps R/L
HSPU-10 reps- box
100 meters sprint- first time since hamstring pull did not go full speed
 28m 45s
Workout Scaled
Rip Ortega 02/21/2012 CrossFit ATP Skill/Strength Skill
Thruster- progression of lift
Strength
Thruster-3-3-3-3-3-3-3 - 55,65,75,80,85, 90,95
*Go up in weight each set - Good Form could have gone more weight did not want to burn out before doing Fran		 Good Form good weight lbs
Performed as RX
Rip Ortega 02/21/2012 CrossFit ATP Fran Three rounds, 21-15- and 9 reps, for time of:
95/65 pound Thruster
Pull-ups		 7m 14s
Workout Scaled
Rip Ortega 02/20/2012 CrossFit ATP bowling None 4 rounds 0 reps
Workout Scaled
Rip Ortega 02/13/2012 CrossFit ATP WOD WU
400 meters - Row
Snatch Balance-mini Tabata (8 rounds)
WOD
Four rounds
5 Burpee wall jumps - no Prob
10 OHS-F75/M115 - bar good form
15 Pullups - good look at butterflies
20 Wallballs - 14, 14, 14, 10		 20m 52s
Workout Scaled
Rip Ortega 02/13/2012 CrossFit ATP Bowling None 4 rounds 3 reps
Workout Scaled
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