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Athlete Date Sort Location Workout Name Description Results
Jonah Nelson 09/13/2013 CrossFit Diem 130913 Olympic Lifting

In 10min find - clean + hang clean 1RM 		245 lbs
Performed as RX
Jonah Nelson 09/13/2013 CrossFit Diem 130913 Strength

In 15min find bench press 1RM		 265 lbs
Performed as RX
Jonah Nelson 09/09/2013 CrossFit Diem 130909 Conditioning

Complete the following for time:
15 Overhead Squats 135/95
200 Meter run
15 Hang Power Cleans 135/95
400 Meter run
15 Push Press 135/95
800 Meter run
 9m 27s
Performed as RX
Jonah Nelson 08/14/2013 CrossFit Diem 130814 Conditioning
21 DB thrusters (40#/20#)
21 KB swings (2 pood/1.5 pood)
15 DB thrusters
15 KB swings
9 DB thrusters
9 KB swings
400m run
Comp Work		 6m 24s
Performed as RX
Jonah Nelson 08/14/2013 CrossFit Diem Comp work 8-14-13 clean & split jerk 2 x 7 (rest 60-90) 135-135-155-155-185-185-205 lbs
Performed as RX
Jonah Nelson 08/14/2013 CrossFit Diem Comp work b 8-14-13 3sec pause front squat 5 x 3 @ 80% (rest 90-120 225 lbs
Performed as RX
Jonah Nelson 08/13/2013 CrossFit Diem 081213.1 Strength
Overhead Squat 5-3-2-9 reps
5-3-2 are warm up sets used to work up in weight to your UNBROKEN work set of 9 reps. Over the course of the next 3 weeks, your work set will increase by 3 reps at which you will try to complete with the same weight - UNBROKEN.		 135-155-175-185 lbs
Performed as RX
Jonah Nelson 08/13/2013 CrossFit Diem 081213.2 Conditioning
5rds for time of:
10 power cleans (185#/105#)
10 ring dips
- scaling options will be given in class -
* there is a 15min time cap for this WOD *		 13m 34s
Performed as RX
Jonah Nelson 08/13/2013 CrossFit Diem 8-13-13 5K 25/25 work 5K run - every 800 meters 25 Air Squats 25 Push Ups 31m 11s
Performed as RX
Jonah Nelson 08/09/2013 CrossFit Diem 130809 for reps:

1 snatch - EMOTM for 8min - moving up in weight every min if possible

- then -

AMRAP in 10min of:
3 front squats (205#/135#)
8 box jumps (30"/24")
38 DU
 245 reps
Performed as RX
Jonah Nelson 07/31/2013 CrossFit Diem None AMRAP in 27min of:
7 deadlift (95#/65#)
7 power cleans (95#/65#)
7 front squats (95#/65#)
7 push press (95#/65#)
7 back squat (95#/65#)
200m run
7 chest-to-bar pullups
7 pistols
7 handstand pushups
7 burpees
7 T2B
7 DU
31 wall ball		 2 rounds 94 reps
Performed as RX
Jonah Nelson 07/30/2013 CrossFit Diem None Push Press 5-5-5+ 125-145-165(10) lbs
lbs
lbs
Performed as RX
Jonah Nelson 07/30/2013 CrossFit Diem None Back Squat 5-5-5+ 200-230-260(16) lbs
lbs
Performed as RX
Jonah Nelson 07/29/2013 CrossFit Diem None 800 meter run on track
20 burpees
10 HR push-ups
5 broad jumps
600 meter run
20 burpees
10 HR push-ups
5 broad jumps
400 meter run
20 burpees
10 HR push-ups
5 broad jumps
200 meter run		 15m 58s
Performed as RX
Jonah Nelson 07/26/2013 Tri Cities CrossFit Chicago 7-26-13 Ball Seed Trial STRENGTH

A1. 55 Back Squats @ 50% (Concentrate on hitting rock bottom, bouncing out and speed up)
A2. 55 Romanian Deadlift (Top-Down to Below Knee)
A3. XWOD Standing Box Jumps 2-1-2-1-2 (High as possible)

CONDITIONING

21-15-9:
Front Squats #95/65
Ring Rows
 3m 09s
Performed as RX
Jonah Nelson 07/22/2013 CrossFit Diem 130722 Strength

Back Squat 3-3-3-3-3 reps
Back Squat 1x15

End your last set 5# heavier than last week. For the single set of 15, try and use the heaviest load possible, without missing or re-racking. Complete all sets on a 2.5 minute clock.		 280 3x5 lbs
225 lbs 15 reps lbs
lbs
Performed as RX
Jonah Nelson 07/22/2013 CrossFit Diem 130722 Conditioning

As many rounds as possible in 15 minutes of:
Run 400 meters
Rope Climbs, 3 ascents
10 Clapping Push ups		 4 rounds 1 reps
Performed as RX
Jonah Nelson 07/20/2013 CrossFit Diem 071913.2 for total reps:
2:00 ME DU
- then no rest -
3:00 ME wall ball (20#/14#)
- 2:00 min rest -
3:00 ME clean & jerk (155#/105#)
- then no rest -
2:00 ME DU		 260 reps
Performed as RX
Jonah Nelson 07/20/2013 CrossFit Diem 071913.1 ront squat 3-3-3-3-3
These are to be done on a 2:30 clock. And yes, you may take them from the rack. No pause. 		255 lbs
Performed as RX
Jonah Nelson 07/20/2013 CrossFit Diem 071513.2 5min Amrap, 2min rest - 3 times

5 Overhead Squat (155lb)
10 Burpee lateral jumps over the bar
15 toes to bar		 98 reps
Performed as RX
Jonah Nelson 07/17/2013 CrossFit Diem 130717 Strength

5 x 2

FULL squat snatch + FULL squat hang snatch - rest 60-90sec

i want to see full movement here - not power snatch, into overhead squat. If you are struggling with the pull, or transition, you need to adjust the weight accordingly. Just because this is your "strength" work for the day, it doesn't mean slap weight on the bar only to do sh*tty movement. Be better than that. 		135 lbs lbs
Performed as RX
Jonah Nelson 07/17/2013 CrossFit Diem 130717 Conditioning

for time:

1min ME tire flips

10 KB snatch ea. arm (1.5/1)

20 OH KB walking lunges ea. arm (1.5/1)

30 feet elevated recline rows

400m run w/ KB (1.5/1)

50 DU		 10m 54s
Performed as RX
Jonah Nelson 07/16/2013 CrossFit Diem 071513.1 Back Squat 3-3-3-3-3

complete on 2.5 min clock		 275 lbs
Performed as RX
Jonah Nelson 07/08/2013 CrossFit Diem Breck, CO 7-8-13 LETS GO TO JAIL
1 MB LAP (25/16)
2 TIRE RUN
3 PULL UP
4 TIRE RUN
5 PULL UP
6 TIRE FLIP
7 PULL UP
8 TIRE FLIP
9 PULL UP
10 BURPEE BROAD JUMP
11 JUMP JAK PUSH UP
12 BURPEE BROAD JUMP
13 JUMP JAK PUSH UP
14 SINGLE DB CLEAN/THRUSTER (50/35)
15 WALL BALL (20/16)
16 SINGLE DB CLEAN/THRUSTER (50/35)
17 WALL BALL (20/16)
18 DEADLIFT (225/155)
***TIME***
 17m 50s
Performed as RX
Jonah Nelson 07/06/2013 CrossFit Diem Breck, CO 7-6-13 Run 2 Miles
100 Walking Lunges
100 DU's		 26m 12s
Performed as RX
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