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Athlete Date Sort Location Workout Name Description Results
Valerie Blyleven 12/11/2013 Premier Martial Arts/Grand River CrossFit 12/11/2013 For Time:
Run 400 meters
Row 500 meters
50 Sit-ups
25 Back Ext.
25 Burpee Pull-ups

LVL1M: 200m, 250m, 25 sit-ups, 15 back ext. 25 Burpee mod pull-ups
LVL1: Burpee mod pull-ups
LVL2: RX'd
LVL3: RX'd
 11m 42s
Performed as RX
Valerie Blyleven 12/09/2013 Premier Martial Arts/Grand River CrossFit 12/09/2013 12min AMRAP of:
5 Ground to overhead 115/85lbs
10 Hand release push-ups
15 Box jumps 24/20

LVL1M: 6min, light weight, 20/16
LVL1: 10min 85/55lbs, 20/16
LVL2: 95/65lbs
LVL3: RX'd
 6 rounds 3 reps
Workout Scaled
Valerie Blyleven 12/06/2013 Premier Martial Arts/Grand River CrossFit 12/06/2013 3 rounds:
1 min Double Unders
1 min Burpees
1 min altng Step-Ups 20"
1 min Situps

Post total reps added together.

LVL1M: 1 round, single skips
LVL1: 2 rounds, double skips
LVL2: triple skips
LVL3: RX'd		 344 reps
Performed as RX
Valerie Blyleven 12/04/2013 Premier Martial Arts/Grand River CrossFit 12/04/2013 3x3min AMRAP of:
15 Cal Row
5 Power Cleans 95/65lbs
1min Break between rounds
Score is total reps & calories added together.

LVL1M: Light weight
LVL1: 65/35lbs
LVL2: 85/55lbs
LVL3: RX'd		 101 reps
Performed as RX
Valerie Blyleven 12/03/2013 Premier Martial Arts/Grand River CrossFit 12/03/2013 Push Jerk
5-5-3-3-1

Post heaviest load.		 95 . lbs
Performed as RX
Valerie Blyleven 12/02/2013 Premier Martial Arts/Grand River CrossFit 12/02/2013 5 rounds for time:
15 Overhead Walking lunge steps 45/25lbs
25 Push-ups (Hand Release)

LVL1M: 3 rounds, no weight lunges
LVL1: 25/10lbs
LVL2: 35/15lbs
LVL3: RX'd		 8m 18s
Performed as RX
Valerie Blyleven 11/30/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 25-30, 2013 "Christine"
3 rounds of:
Row 500 meters
12 Deadlifts: body weight
21 Box jumps, 24/20

LVL1M: 250m, light weight, 20/16
LVL1: 60% body weight
LVL2: 80% body weight
LVL3: RX'd		 14m 37s
Performed as RX
Valerie Blyleven 11/25/2013 Premier Martial Arts/Grand River CrossFit 11/25/2013 10min AMRAP of:
5 Power Snatches 95lbs/65lbs
250m Row
Post rounds and reps.

Compare to November 19, 2012
LVL1M: 8min, light weight
LVL1: 75lbs/55lbs
LVL2: RX'd
LVL3: RX'd more than 4 rounds		 4 rounds 5 reps
Performed as RX
Valerie Blyleven 11/20/2013 Premier Martial Arts/Grand River CrossFit 11/20/2013 Ascending Ladder in 8min
2 Wall-Balls 20/15lbs
2 Kettle bell swings 50/35
2 Sit-ups

Add two reps per round. Post total reps added together.

LVL1M:4mi, light weight
LVL1: 6min, light weight
LVL2: RX'd
LVL3: RX'd
171 reps
Performed as RX
Valerie Blyleven 10/29/2013 Premier Martial Arts/Grand River CrossFit 10/29/2013 4 Rounds for Time:
200m Run
10 Push-ups
15 Sit-ups
20 Squats

LVL1M: 2 rounds
LVL1: 3 rounds
LVL2: RX'd
LVL3: RX'd		 9m 21s
Performed as RX
Valerie Blyleven 10/28/2013 Premier Martial Arts/Grand River CrossFit Filthy Fifty - Workout Challenge of the Week It's G-Ma's Birthday!

50 Box jump, 24"/20"
50 Jumping pull-ups
50 Kettlebell swings, 50/35lbs
50 Walking Lunge steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball/15lbs
50 Burpees
50 Double unders
Post Time!

LVL1M: 25 reps each, scale the rest as needed.
LVL1: 35 reps each, scale the rest as needed.
LVL2: Full reps, scale the rest as needed.
LVL3: RX'd		 32m 42s
Workout Scaled
Valerie Blyleven 10/26/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #4 Rowing for Calories:
2min Just Arms
30sec Break
2min Just Legs
30sec break
2min Standard Row

Post total Calories
All levels RX'd		 68 reps
Performed as RX
Valerie Blyleven 10/26/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #4.5 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load.
 97 lbs
Performed as RX
Valerie Blyleven 10/19/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #3 10min AMRAP:
3 Power Cleans 115/75lbs
5 Box Jumps 24/20
7 Push-ups

LVL1M: 5min, light weight, 20/16
LVL1: 8min, 95/55lbs, 20/16
LVL2: 105/65lbs
LVL3: RX'd		 13 rounds 0 reps
Performed as RX
Valerie Blyleven 10/19/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #3.5 Deadlift
5-5-3-3-1

Post heaviest load.		 220 lbs
Performed as RX
Valerie Blyleven 10/11/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #2 2013 4 rounds for Time:
250m Row
5 DB Single Arm Snatch 35/25lbs
15 Air Squats

LVL1M: 2 rounds, light weight
LVL1: 25/15lbs
LVL2: 30/20lbs
LVL3: RX'd		 9m 02s
Performed as RX
Valerie Blyleven 10/11/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #2.5 Back Squat
3-3-3-3-3-3-3

Post heaviest load.		 140 lbs
Performed as RX
Valerie Blyleven 10/05/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #1 Card Workout-For Time
Clubs=Mountain Climbers ( rep per leg)
Diamonds=Kettlebell Swings 50/35lbs
Spades=Alternating lunges
Hearts=Mason Twist ( rep per side)8lb ball
Joker=10 burpees

LVL1M: half deck, light weight swings, body weight mason twist
LVL1: Deck, 40/25lbs
LVL2: RX'd
LVL3: RX'd + 15lbs ball		 17m 42s
Performed as RX
Valerie Blyleven 10/05/2013 Premier Martial Arts/Grand River CrossFit Heavy Weight Challenge #1 (Team Workout) Push Press
5-5-5-5-5

Post heaviest load.
80 lbs
Performed as RX
Valerie Blyleven 09/11/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 9-14, 2013 9min AMRAP of:
3 Deadlifts @225/165lbs
6 Push-ups
9 Squats

Post Rounds & Reps
LVL1M: 5min, light weight
LVL1: 185/115lbs
LVL2: 205/135lbs
LVL3: RX'd		 10 rounds 2 reps
Performed as RX
Valerie Blyleven 09/10/2013 Premier Martial Arts/Grand River CrossFit 09/10/2013 Split Jerk
3-3-3-3-3-3-3

Post heaviest load.		 75 . lbs
Performed as RX
Valerie Blyleven 09/09/2013 Premier Martial Arts/Grand River CrossFit 09/09/2013 Buy In: 400m Run
12-10-8-6-4-2 reps of:
Pull-ups
Burpees
Sit-ups
Cash Out: 30 Double Unders

Post Time:
LVL1M: 200m, 8-2 reps, Mod. Pull-ups, single skips
LVL1: Mod. Pull-ups, double skips
LVL2: Mod. Pull-ups, triple skips
LVL3: RX'd		 14m 38s
Performed as RX
Valerie Blyleven 09/06/2013 Premier Martial Arts/Grand River CrossFit 09-06-2013 5 Rounds for time of:
6 Power Cleans 115/85lbs
8 Box Jumps 24/20
10 V-Ups

Post Time.
LVL1M: 3 rounds, light weight, 20/16
LVL1: 4 Rounds, 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd		 6m 33s
Performed as RX
Valerie Blyleven 09/04/2013 Premier Martial Arts/Grand River CrossFit 09-04-2013 10x100m Sprints
Easy walk back for recovery
Post Fastest interval.

LVL1M: 4 sprints
LVL1: 6 sprints
LVL2: 8 sprints
LVL3: RX'd		 0m 18s
Performed as RX
Valerie Blyleven 09/03/2013 Premier Martial Arts/Grand River CrossFit 09-03-2013 For Time:
30 Back Squats 135/95lbs
1000m Row

LVL1M: 15 Squats light weight, 500m row
LVL1: 95/65lbs
LVL2: 115/75lbs
LVL3: RX'd		 6m 45s
Performed as RX
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