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Athlete Date Sort Location Workout Name Description Results
Sylvain Tessier 06/20/2019 None Thursday Cindy - 20 min AMRAP
5 pullups
10 push ups
15 air squats		 16 rounds 19 reps
Workout Scaled
Sylvain Tessier 06/17/2019 None Monday Sypniewski complex - 6 RFT - all with 25lb plate
6 overhead squats
6 overhead thrusts (through legs and up)
6 bent over rows
6 reverse lunges with twist per side
6 side chops per side

Tabata - 12 rds
side to side crunches - 22
good mornings - 25lb bar - 13+

Tabata - 20 rds - 165 rpm
elliptical - incline 4 resist 4 - 0.82 miles		 11m 15s
Performed as RX
Sylvain Tessier 06/13/2019 None Thursday Cindy-20 min AMRAP
5 pullups
10 pushups
15 airsquats		 14 rounds 19 reps
Workout Scaled
Sylvain Tessier 06/11/2019 None Tuesday Tabata
Good mornings - 12
Back squats - 12
45 lb bar
3 min rest
Slam ball - 10 lb ball - 11
Crunches - 21
3 min rest
Strict shoulder press - 15
Bent over rows - 20
2 min rest
Elliptical - 165 stride rhythm		 0.55 mi
Performed as RX
Sylvain Tessier 06/10/2019 None Monday Sypniewski complex - 6 RFT - all with 25lb plate
6 overhead squats
6 overhead thrusts (through legs and up)
6 bent over rows
6 reverse lunges with twist per side
6 side chops per side

Tabata - 12 rds
side to side crunches - 21
good mornings - 25lb bar - 13

Tabata - 20 rds
stationary bike		 11m 51s
Performed as RX
Sylvain Tessier 05/24/2019 None Friday Crazy Eights - 8 rounds for time - 8 reps each ex
pushups
crunches
air squats
pullups
deadlifts - 45 lb bar
hang power cleans - 45 lb bar
push press - 45 lb bar
rower - 8 cal		 26m 22s
Workout Scaled
Sylvain Tessier 05/16/2019 None Thursday Cindy
5 pullups
10 pushups
15 air squats		 16 rounds 29 reps
Workout Scaled
Sylvain Tessier 05/14/2019 None Tuesday 2 round Tabata
Good mornings - 45 lb Olympic bar - 11 reps
Back squats - 45 lb Olympic bar - 12 reps
3 min rest
12 round Tabata
Slam ball - 10 lb ball - 11 reps
Crunches - 21 reps
3 min rest
12 round Tabata
Strict shoulder press - 25 lb bar - 16 reps
Bent over rows - 25 lb bar - 19 reps
2 min rest
12 round Tabata
Stationary bike - level 8 - 120 rpm - 2.90 miles		 2.90 mi
Performed as RX
Sylvain Tessier 05/13/2019 None Monday Sypniewski complex - 6 RFT - all with 25lb plate
6 overhead squats
6 overhead thrusts (through legs and up)
6 bent over rows
6 reverse lunges with twist per side
6 side chops per side

Tabata - 12 rds
side to side crunches - 21
good mornings - 25lb bar - 13

Tabata - 20 rds
stationary bike - level 6 - 120 rpm
2.28 miles		 13m 41s
Performed as RX
Sylvain Tessier 05/07/2019 None Tuesday 12 round Tabata
Good mornings - 45 lb Olympic bar - 12 reps
Back squats - 45 lb Olympic bar - 12 reps
3 min rest
12 round Tabata
Slam ball - 10 lb ball - 11 reps
Crunches - 20 reps
3 min rest
12 round Tabata
Strict shoulder press - 25 lb bar - 16 reps
Bent over rows - 25 lb bar - 19 reps
2 min rest
12 round Tabata
Stationary bike - level 8 - 120 rpm - 2.68 miles		 2.68 mi
Performed as RX
Sylvain Tessier 05/06/2019 None Monday Sypniewski complex - 6 RFT - all with 25lb plate
6 overhead squats
6 shoulder to overhead
6 bent over rows
6 reverse lunges with twist per side
6 side chops per side

Tabata - 12 rds
side to side crunches - 21
good mornings - 25lb bar - 13

Tabata - 20 rds
stationary bike - level 6 - 120 rpm		 12m 45s
Performed as RX
Sylvain Tessier 05/02/2019 None Thursday Cindy - 20 min AMRAP
5 pullups
10 pushups
15 air squats		 15 rounds 0 reps
Workout Scaled
Sylvain Tessier 04/30/2019 None Tuesday 12 round Tabata
Good mornings - 45 lb Olympic bar
Back squats - 45 lb Olympic bar
3 min rest
12 round Tabata
Slam ball - 10 lb ball
Crunches
3 min rest
12 round Tabata
Strict shoulder press - 25 lb bar
Bent over rows - 25 lb bar
2 min rest
12 round Tabata
Stationary bike - level 8 - 120 rpm		 1 reps
Performed as RX
Sylvain Tessier 04/01/2019 None Friday Crazy Eights - 8 rounds of 8 reps, for time:
Pushups, Crunches, Pullups, Air squats
Deadlifts, Hang power cleans & shoulder to overhead with 45 lb bar
Calories on rower 		27m 02s
Performed as RX
Sylvain Tessier 03/12/2019 None Crazy Man #2 12 RFT
10 air squats
10 push ups
10 crunches
10 assisted pull ups (170)		 21m 30s
Performed as RX
Sylvain Tessier 03/11/2019 None Recumbent bike 30 min - warmup to 6th gear then :30 intervals between 6th and 8th gear
minimum rpm goal: 95 rpm
avg rpm today 97		 8.08 mi
Performed as RX
Sylvain Tessier 03/08/2019 None Recumbent bike 30 min - warmup to 6th gear then :30 intervals between 6th and 8th gear
minimum rpm goal: 95 rpm
avg rpm 96		 7.97 mi
Performed as RX
Sylvain Tessier 03/07/2019 None Crazy Man #2 12 RFT
10 air squats
10 pushups
10 crunches
10 assisted pullups (170)		 20m 28s
Performed as RX
Sylvain Tessier 03/05/2019 None Crazy Man #2 12 RFT
10 air squats
10 pushups
10 crunches
10 assisted pullups (170)		 22m 47s
Performed as RX
Sylvain Tessier 03/04/2019 None Recumbent bike 30 min - escalating to 6, 7, 8th gear mode for 30 second intervals
avg rpm 97		 8.07 mi
Performed as RX
Sylvain Tessier 02/22/2019 None CrossFit Open 19.1 Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

M 20-lb. wall ball to 10 ft.
W 14-lb. wall ball to 9 ft.		 5 rounds 29 reps
Performed as RX
Sylvain Tessier 02/20/2019 None Recumbent bike 30 min recumbent bike
work up to 8th gear in bike mode then switch down to 6th and do 6, 7, 8 for 30 seconds intervals		 8.04 mi
Performed as RX
Sylvain Tessier 02/19/2019 None Tuesday 10 min AMRAP
8 box jumps
10 KBS (30 lb)
20 cal row
20 BFSU		 2 rounds 38 reps
Performed as RX
Sylvain Tessier 02/05/2019 None Tuesday 10 min AMRAP
8 box jumps
10 KBS (30 lb)
20 BFSU
20 cal row		 2 rounds 38 reps
Performed as RX
Sylvain Tessier 02/04/2019 None Crazy Man #2 12 RFT
10 air squats
10 pushups
10 crunches
10 assisted pullups (170)		 25m 23s
Performed as RX
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