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Athlete Date Sort Location Workout Name Description Results
Valerie J Scott 01/04/2015 Vintage CrossFit MFFL 14.3.7 20 min amrap
20 ohs 35#
20 back squat 35#
500m row
 4 rounds 120 reps
Performed as RX
Valerie J Scott 01/04/2015 Vintage CrossFit MFFL 14.3.6 8 minute AMRAP
10 reps deadlift 65#
9 hrpu
15 reps deadlift 95#
9 hrpu
20 reps deadlift 115#
9 hrpu
25 reps deadlift 135#
9 hrpu
30 reps deadlift 155#
9 hrpu
1000 reps deadlift 185#
9 hrpu

 3 rounds 12 reps
Performed as RX
Valerie J Scott 01/04/2015 Vintage CrossFit MFFL 14.3.3 18 minute AMRAP
15 box step ups 20"
12 push press 55#
9 T2B		 5 rounds 5 reps
Workout Scaled
Valerie J Scott 01/04/2015 Vintage CrossFit MFFL 14.3.2 10 minute AMRAP
60 bar facing burpees
30 ohs 75#
10 muscle ups		 0 rounds 60 reps
Performed as RX
Valerie J Scott 12/26/2014 None None 5k 39m 30s
Performed as RX
Valerie J Scott 12/24/2014 Vintage CrossFit None 3 RFT
Row 50 Cal
100 Double Unders (Advanced 150)
50 Walking Lunges 		29m 35s
Workout Scaled
Valerie J Scott 12/23/2014 Vintage CrossFit Squat Cycle Day 11 Back Squat 6 sets of 3 @ 85% + 10-20#
Back Squat 2 sets of 1 walk out, 10 second hold @ 110%		 145 lbs
185 lbs
Performed as RX
Valerie J Scott 12/23/2014 Vintage CrossFit None 3 RFT, 1 minute rest between rounds
25 Unbroken Kettlebell Swings (athlete's choice for weight)
15 Burpees to 6"
7 Kipping HSPU - challenging reps, deficit if appropriate. The goal is to push hard on the KBS and burpees and then go immediately into HSPU. 		13m 24s
Workout Scaled
Valerie J Scott 12/22/2014 Vintage CrossFit 12 Days of CrossFit 1 Snatch, 135/95
2 Strict Chin Ups
3 Box Jumps 24/20
4 Burpees
5 Toes to bar
6 Alt Lunges with Med Ball Overhead
7 Wall Balls
8 Shuttle Runs
9 Hand Release Pushups
10 GHD Situps (Med ball situps alternative)
11 Deadlifts, 135/95
12 Thrusters, 135/95		 34m 28s
Workout Scaled
Valerie J Scott 12/22/2014 Vintage CrossFit None Row 20 minutes 3,118 m
Performed as RX
Valerie J Scott 12/19/2014 Vintage CrossFit None 1000 meter row
40 kbs 35 lb
750 meter row
30 kbs 35 lb
500 meter row
20 kbs 35 kb		 19m 49s
Performed as RX
Valerie J Scott 12/17/2014 Vintage CrossFit None Row 25 minutes 4,051 m
Performed as RX
Valerie J Scott 12/16/2014 Vintage CrossFit Squat Cycle Day 8 Back Squat 3-3-3-3-3-3-3 @ 85% + 5-15# From Day 4 120 lbs
Performed as RX
Valerie J Scott 12/16/2014 Vintage CrossFit None 50 Burpees to 6" reach
Row 30 Cal
10 Hang Power Clean 225/135		 11m 09s
Workout Scaled
Valerie J Scott 12/16/2014 Vintage CrossFit None 15 minutes row 2,208 m
Performed as RX
Valerie J Scott 12/15/2014 Vintage CrossFit None AMRAP 12
40 Wall Balls
20 Box Step Ups with sandbag (50# to 20"/30# to 16")
10 Muscle Ups		 1 rounds 54 reps
Workout Scaled
Valerie J Scott 12/15/2014 Vintage CrossFit None Row 2000 meters 10m 55s
Performed as RX
Valerie J Scott 12/12/2014 Vintage CrossFit Squat Cycle Day 7 Back Squat 4-4-4-4-4-4 @80% + 5-15# from Day 3 105 lbs
Performed as RX
Valerie J Scott 12/12/2014 Vintage CrossFit CrossFit Games Open 12.5 Complete as many reps as possible in 7 minutes of the following rep scheme:
M 100 pound/F 65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.		 48 reps
Workout Scaled
Valerie J Scott 12/09/2014 Vintage CrossFit None Row 1000m
then
21-15-9
Shoulder to Overhead 95/65 (Adv 135/95)
Toes to bar		 14m 47s
Workout Scaled
Valerie J Scott 12/09/2014 Vintage CrossFit None 3x3 Snatch Pause Deadlift (Pause just below the knee, pause at the pockets with knees and hips slightly bent and torso vertical, then perform power shrug - this full complex is one rep, perform 3 touch and go)
3x2 Power Snatch with single pause just below the knee - drop between reps and reset immediately		 45 lbs
Performed as RX
Valerie J Scott 12/08/2014 Vintage CrossFit None 800m run
then
21-15-9 reps of:
Kettlebell swings (M 70/F 53)
Burpees		 15m 46s
Workout Scaled
Valerie J Scott 11/23/2014 Vintage CrossFit None Snatch 1RM
Clean and Jerk 1RM		 55 lbs
100 lbs
Performed as RX
Valerie J Scott 11/18/2014 Vintage CrossFit None AMRAP 6
4 Deadlifts 225/155 (Adv 275/185)
7 Bar Facing Burpees
10 Wall Balls (Adv 30/20)		 2 rounds 17 reps
Workout Scaled
Valerie J Scott 11/16/2014 Baton Rouge None 13.1 miles 3h 26m 16s
Performed as RX
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