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Athlete Date Sort Location Workout Name Description Results
Valerie Blyleven 03/01/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Feb 24-March 1, 2014 "Prize WOD"
For Time:
3 Deadlifts 185/135lbs
3 Toes to Bar
6 Deadlifts
6 Toes to Bar
9 Deadlifts
9 Toes to Bar
12 Deadlifts
12 Toes to Bar
Post Time!

LVL1M: light weight, hanging knee raise
LVL1: 135/95lbs, hanging knee raise
LVL2: 155/115lbs, knees to chest
LVL3: RX'd		 2m 22s
Workout Scaled
Valerie Blyleven 02/25/2014 Premier Martial Arts/Grand River CrossFit 02/25/2014 Power Cleans
3-3-3-3-3-3-3

Post heaviest load.
 100 . lbs
Performed as RX
Valerie Blyleven 02/24/2014 Premier Martial Arts/Grand River CrossFit 02/24/2014 5 rounds for Time:
20 Push-ups
30 Double Unders
10 Kettlebell Swings 50/35lbs

Post time.
LVL1M: 3 rounds, singles, light weight
LVL1: Doubles, 40/25lbs
LVL2: Triples, 45/30lbs
LVL3: RX'd		 10m 18s
Performed as RX
Valerie Blyleven 02/21/2014 Premier Martial Arts/Grand River CrossFit 02/21/2014 5 rounds for time of:
5 box jumps, 24"/20
5 power snatches, 95/65lbs
5 Atomic Sit-ups 35/25lbs

Post time!
LVL1M: 3 rounds, 20"/16", light weights, sit-ups(no weight)
LVL1: 20"/16", 75/45lbs, sit-ups light weight
LVL2: 85/55lbs
LVL3: RX'd		 8m 23s
Performed as RX
Valerie Blyleven 02/19/2014 Premier Martial Arts/Grand River CrossFit 02/19/2014 For Time:
Buy In: 75 Double Under
5 Rounds of:
100m Row
10 Burpees
10 Pull-ups
Cash Out: 100 Squats

Post time!
LVL1M: Single skips, 3 rounds,mod. pull-ups
LVL1: Double skips, mod. pull-ups
LVL2: Triple skips, mod. pull-ups
LVL3: RX'd		 20m 17s
Performed as RX
Valerie Blyleven 02/18/2014 Premier Martial Arts/Grand River CrossFit 02/18/2014 8min AMRAP:
8 Knees to Elbows
8 Front Squat 95/65lbs

Post rounds and reps
LVL1M: 4min, hang knee raise,light weight,
LVL1: 6min, knees to chest 75/45lbs
LVL2: Knees to chest, 85/55lbs
LVL3: RX'd
 6 rounds 4 reps
Performed as RX
Valerie Blyleven 02/12/2014 Premier Martial Arts/Grand River CrossFit 02/12/2014 8min AMRAP:
8 Push Press 75/45lbs
8 Squats
8 Box Jumps 24/20

Post rounds and reps.

LVL1M: 4min, light weight, 20/16
LVL1: 6min, 55/25lbs, 20/16
LVL2: 65/35lbs
LVL3: RX'd		 6 rounds 21 reps
Performed as RX
Valerie Blyleven 02/06/2014 Premier Martial Arts/Grand River CrossFit 02/06/2014 Row 3000m

Post time.

LVL1M: 1000m
LVL1: 2000m
LVL2: RX'd
LVL3: RX'd		 14m 54s
Performed as RX
Valerie Blyleven 02/05/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Feb 3-8, 2014 Anna
15min AMRAP of:
1 Deadlift 235/185lbs
12 Wall Balls 20/15lbs
42 Double Unders

Deadlifts must be set down not dropped or no rep!
Post rounds and reps.

LVL1M: 7min, light weight, singles
LVL1: 185/135lbs, doubles
LVL2: 215/155lbs, triples
LVL3: RX'd		 7 rounds 13 reps
Workout Scaled
Valerie Blyleven 02/03/2014 Premier Martial Arts/Grand River CrossFit 02/03/2014 20/20 for 5 rounds
Squat Clean 95/65lbs
Push Press 95/65lbs

20sec on/20sec off for 5 rounds.
Do one exercise then on to the next after 20sec break.
Post total reps added together.

LVL1M: 3 rounds, light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd 		60 reps
Performed as RX
Valerie Blyleven 02/01/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 27-Feb 1, 2014 5 Rounds
Row 200m
5 DB Snatches (each arm) 40/20lbs
15 Sit-ups
25 Double Unders
Post time.

LVL1M: 2 rounds, light weight, single skips
LVL1: 3 rounds, 30/10lbs, double skips
LVL2: 35/15lbs, triple skips
LVL3: RX'd		 12m 49s
Performed as RX
Valerie Blyleven 01/31/2014 Premier Martial Arts/Grand River CrossFit 01/31/2014 Back Squat
5-5-5-5-5 x 70% of 1RM (Linear Progression)
Post Load		 110 . lbs
Performed as RX
Valerie Blyleven 01/30/2014 Premier Martial Arts/Grand River CrossFit 01/30/2014 10-9-8-7-6-5-4-3-2-1
Pistol Squats
DB Push Press 35/20lbs

Post time.

LVL1M: 5-1 reps, mod. Pistols, light weight
LVL1: 8-1 reps, mod. Pistols, 25/10lbs
LVL2: Mod. Pistols, 30/15lbs
LVL3: RX'd		 5m 10s
Workout Scaled
Valerie Blyleven 01/29/2014 Premier Martial Arts/Grand River CrossFit 01/29/2014 3 rounds
1 minute max reps weighted pull-ups 20/10lbs
1 minute max reps weighted dips 20/10lbs
1 minute rest
Post total reps added together.
Scale as needed!		 82 reps
Workout Scaled
Valerie Blyleven 01/28/2014 Premier Martial Arts/Grand River CrossFit 01/28/2014 5 Rounds for Time of:
5 Burpee Box Jumps 24"/20"
5 Sumo Deadlifts 95lbs/65lbs
5 Thrusters 95lbs/65lbs
Compare to January 2, 2012

LVL1M: 3 rounds, 20/16, light weight
LVL1: 20/16 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 6m 13s
Performed as RX
Valerie Blyleven 01/25/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 20-25, 2014 15min AMRAP of:
3 Burpees
5 Pull-ups
7 Sit-ups

Post rounds and reps!

LVL1M: 8min, mod. Pull-ups
LVL1: 10min, mod. Pull-ups
LVL2: Mod. Pull-ups
LVL3: RX'd		 13 rounds 0 reps
Performed as RX
Valerie Blyleven 01/22/2014 Premier Martial Arts/Grand River CrossFit 01/22/2014 4 rounds
15 Wall ball 20/15lbs
15 Push-ups
15 Sumo deadlift high-pull 75/55lbs

Post time!

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd		 9m 19s
Performed as RX
Valerie Blyleven 01/21/2014 Premier Martial Arts/Grand River CrossFit 01/21/2014 2 rounds
Row 3min for distance
Rest 3min

Post total distance of both rounds added together!		 1364.00 mi
Performed as RX
Valerie Blyleven 01/20/2014 Premier Martial Arts/Grand River CrossFit 01/20/2014 1-1-2-2-3-3-4-4-5-5 reps of
Squat Cleans 95/65
Thrusters 95/65

Post time!

LVL1M: light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 3m 25s
Performed as RX
Valerie Blyleven 01/18/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 13-18, 2014 5 rounds for time:
6 Parallette Push-ups
6 Burpees over hurdle
6 Atomic Sit-ups 35/25lbs

LVL1M: 3 rounds, standard push-ups, standard burpees, sit-up to stand
LVL1: 25/15lbs
LVL2: RX'd
LVL3: RX'd		 8m 39s
Performed as RX
Valerie Blyleven 01/13/2014 Premier Martial Arts/Grand River CrossFit 01/13/2014 4 Rounds for time:
5 DB thrusters 40/25lbs
10 Mountain climbers
15 KB swings 50/35lbs

LVL1M: light weight
LVL1: 30/15lbs, 35/20lbs
LVL2: 35/20lbs, 40/25lbs
LVL3: RX'd		 4m 43s
Workout Scaled
Valerie Blyleven 01/10/2014 Premier Martial Arts/Grand River CrossFit 01/10/2014 Death By Med Ball
7min AMRAP of:
3 Wall Balls 20/15lbs
5 Med Ball Push-ups
7 Med Ball Sit-ups

Post total rounds and reps.

LVL1M: 4min
LVL1: 5min
LVL2: RXd
LVL3: RXd		 8 rounds 9 reps
Performed as RX
Valerie Blyleven 01/08/2014 Premier Martial Arts/Grand River CrossFit 01/08/2014 15-12-9-6 reps of:
Hang Dumbbell Cleans 40/25lbs
Calorie Row
Post time.

LVL1M: 12-9-6 reps, light weight
LVL1: 30/15lbs
LVL2: 35/20lbs
LVL3: RX'd		 5m 58s
Performed as RX
Valerie Blyleven 01/06/2014 Premier Martial Arts/Grand River CrossFit 01/06/2014 6 Rounds for time:
3 Squat Clean thrusters at 105/75 lbs
6 Box jumps @ 28/24
9 Burpees (Over barbell. Two feet take off and land)

LVL1M: 3 rounds, light weight, 20/16
LVL1: 5 rounds, 85/55lbs, 24/20
LVL2: 95/65lbs
LVL3: RX'd		 12m 32s
Workout Scaled
Valerie Blyleven 12/16/2013 Premier Martial Arts/Grand River CrossFit 12/16/2013 12-9-6-3-6-9-12 reps for time of:
Clean & jerk 115/75lbs
Toes-to-bars

LVL1M: 12-3 reps, light weight, hang knee raise
LVL1: 95/55lbs, hang knee raise
LVL2: 105/65lbs, knees to chest
LVL3: RX'd		 10m 25s
Workout Scaled
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