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Athlete Date Sort Location Workout Name Description Results
Valerie Blyleven 06/25/2012 Premier Martial Arts/Grand River CrossFit Throwdown WOD#1 The Long Thruster Summer Throwdown Series WOD #1
5:00 AMRAP of
5 Hang Power Cleans 65/45Scaled 45/25
5 Front Squats
5 Push Press

5 point penalty each time the bar is put down

Strength/Skill
Deadlift
5-5-5-5-5
 7 rounds 4 reps
Workout Scaled
Valerie Blyleven 06/20/2012 Premier Martial Arts/Grand River CrossFit 06-20-2012 12min AMRAP of:
2x Rope climbs
20x Push-ups
20x Walking lunge steps
Row 200m

Post rounds. Scale as needed.

Strength Development
Power Snatch
5-5-5-5-5		 3 rounds 42 reps
Workout Scaled
Valerie Blyleven 06/19/2012 Premier Martial Arts/Grand River CrossFit 06-19-2012 4 Rounds for time:
15 Sumo-Deadlift Highpulls 75lbs/55lbs
200m Run

Post time. Scale as needed.

Skill Development
Box Jumps
3x10		 7m 46s
Workout Scaled
Valerie Blyleven 06/18/2012 Premier Martial Arts/Grand River CrossFit 06-18-2012 For time:
60 push-ups
50 Ring Rows
40 Sit-ups
30 Squats
20 Dips
10 Box Jumps
5 Burpees
Compare to March 22, 2012

Post time. Scale as needed.

Strength development
Deadlift
5-5-5-5-5		 8m 06s
Performed as RX
Valerie Blyleven 06/15/2012 Premier Martial Arts/Grand River CrossFit Increased Gravity "Increased Gravity"
3min AMRAP x 5 rounds, 1min between rounds
50m DB Farmer carry 50lbs/35lbs
20 Squats
50m DB Farmer carry
20 Push ups

Post total number of reps for all rounds. Scale as needed.

Skill Development
Rope Climb
5x		 226 reps
Performed as RX
Valerie Blyleven 06/12/2012 Premier Martial Arts/Grand River CrossFit 06-12-2012 5 Rounds for time:
15 Box Jumps (24/20")
15 Kettlebell Swings (55/35 lbs)

Post time. Scale as needed.

Strength Development
Deadlift
5-5-5-5-5		 9m 04s
Performed as RX
Valerie Blyleven 06/11/2012 Premier Martial Arts/Grand River CrossFit 06-11-2012 21-15-9 reps for time of:
Front squat 95lbs/65lbs
Burpees
Pull-ups

Post time. Scale as needed.

Skill Development
Muscle-up Progressions		 14m 18s
Workout Scaled
Valerie Blyleven 06/11/2012 Premier Martial Arts/Grand River CrossFit 06-11-2012 21-15-9 reps for time of:
Front squat 95lbs/65lbs
Burpees
Pull-ups

Post time. Scale as needed.

Skill Development
Muscle-up Progressions		 14m 18s
Workout Scaled
Valerie Blyleven 06/08/2012 Premier Martial Arts/Grand River CrossFit None 5 rounds for time:
400 m run
30 Thrusters- 45lbs.		 15m 51s
Workout Scaled
Valerie Blyleven 06/06/2012 Premier Martial Arts/Grand River CrossFit Loaded 6000 lb Deadlift for time:
100lbs @ 60 reps		 4m 52s
Performed as RX
Valerie Blyleven 05/31/2012 Premier Martial Arts/Grand River CrossFit 05-31-2012 3 Rounds for Time of:
10 Renegade Rows 25lbs/15lbs
15 Wall Balls 20lbs/15lbs
20 Kettle Bell Swings 50lbs/35lbs

Post time. Scale as needed.

Strength
Bench Press
5-5-5-5-5
 11m 29s
Performed as RX
Valerie Blyleven 05/30/2012 Premier Martial Arts/Grand River CrossFit 05-30-2012 6 rounds for Time of:
4 Tire Flips
20 Squats

Post time. Scale as needed.

Skill
Muscle-up Progressions		 5m 14s
Performed as RX
Valerie Blyleven 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 0 reps
Performed as RX
Valerie Blyleven 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
 10m 53s
Performed as RX
Valerie Blyleven 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 26s
Performed as RX
Valerie Blyleven 04/09/2012 Premier Martial Arts/Grand River CrossFit 7's 7 rounds for Time:
7 pull ups
7 ring dips		 4m 28s
Workout Scaled
Valerie Blyleven 01/11/2012 Premier Martial Arts/Grand River CrossFit 01-11-2012 12min AMRAP of:
12 DB Swings 50lbs/35lbs
8 Hand Release Push-ups
6 Knees to Elbows

Scale as needed.
 8 rounds 8 reps
Workout Scaled
Valerie Blyleven 01/10/2012 Premier Martial Arts/Grand River CrossFit 01-10-2012 5 Rounds for Time of:
8 Hang Power Cleans 95lbs/65lbs
12 Sand Bag Step ups 40lbs/30lbs, 20" box

Scale as needed.
 6m 13s
Workout Scaled
Valerie Blyleven 01/09/2012 Premier Martial Arts/Grand River CrossFit 01-09-2012 5 Rounds for Time of:
5 Back Squats @ 150lbs/95lbs
5 Clapping Push-ups

Scale as needed.		 2m 57s
Workout Scaled
Valerie Blyleven 12/19/2011 Premier Martial Arts/Grand River CrossFit 12-19-2011 7 Rounds for time of:

5 Plyo-push-ups
10 DB Swings 50/35
15 Sit-ups		 9m 19s
Performed as RX
Valerie Blyleven 12/17/2011 Premier Martial Arts/Grand River CrossFit CrossFit Games Regional WOD#1 1Km Run
30 Handstand Push-ups
1000m Row		 16m 10s
Workout Scaled
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