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Mike Long 05/08/2013 CrossFit Diem 130508

Shine:

"Helen"
3 rounds for time of:
Run 400 meters
21 Kettlebell Swings, 1.5/1 pood
12 Pull ups

Either way, after 5 minutes of rest, your second workout is:

For total reps:
10 Unbroken Wall Balls, 20#/14#
Rest 1 minute
20 Unbroken Wall Balls, 20#/14#
Rest 1 minute
30 Unbroken Wall Balls, 20#/14#
Rest 1 minute
40 Unbroken Wall Balls, 20#/14#
Rest 1 minute
50 Unbroken Wall Balls, 20#/14#

The goal of workout number 2 is to go unbroken or your workout is done. You can only count reps of the round you're on if you complete them unbroken otherwise, you get to score the rounds you did complete unbroken and the reps you completed of your current round up to when you broke the set (for example, if you get the round of ten but during the round of 20 you mess up at 10, your score will be 20). What constitutes a broken set? Any rep where a full squat is not achieved. Any rep where the intended target is not hit. Any interrupted set, whether intended or not. More will be explained during class.		 11m 32s
Performed as RX
Mike Long 01/28/2014 CrossFit Diem 140128.1
- Strength/Skill -

EMOM for 10min:

Starting @ 50% of 1RM - 5 push jerks, progress load every min		 90-95-105-110-115-120-125-125(4)-125(1)-115 lbs
Performed as RX
Mike Long 02/10/2014 CrossFit Diem 140210
1000 meter row
then
30-20-10
Squat
Hand Release Push ups
C2B Pull ups
then
Bodyweight Back Squat x Age

**20 minute time cap		 154 reps
Workout Scaled
Mike Long 04/14/2014 CrossFit Diem 140414.2 complete the following tabata for total reps:

2min air squats

2min ring rows/pull-ups

2min partner med-ball sit-ups

2min pushups

2min DU

2min burpees		 160 reps
Performed as RX
Mike Long 10/13/2014 CrossFit Diem 141013.1 Strength -

1) Push Press -
70% x 3 x 1, @ 105#
80% x 2 x 1, @ 115#
90% x 1 x 2, @125#
AHAP x 1 @135, 145#
all reps completed on a 6min clock *

2) Back Squat -
70% x 3 x 1, @ 175#
80% x 2 x 1, @ 195#
90% x 1 x 2, @ 225, 235#
AHAP x 1@ 245#
* all reps completed on a 6min clock *
 Push Press @ 145# lbs
Back Squat @ 245# lbs
Performed as RX
Mike Long 12/31/2013 CrossFit Diem 131231.2 strength -

Back squat - 5-5 @ 82%
3-3 @ 84%
2-2 @ 86% 		200-200 lbs
205-205 lbs
210-210 lbs
Performed as RX
Mike Long 02/11/2014 CrossFit Diem 140211.1 Strength/Skill -

EMOM for 5min:

2 FULL snatch (these do not have to be touch and go, but should rest no more than 5sec between reps)
 75-75-75-75-75 lbs
Performed as RX
Mike Long 09/11/2013 CrossFit Diem 130911 9/11 Tribute WOD "9/11 Tribute WOD"

AMRAP in 9min of:
400m run - alternating w/ various loads every 400m

- 1min rest/transition -

AMRAP in 11min of:

9 T2B
11 thrusters (115#/75#)
9 pullups
11 power cleans (115#/75#)
9 KTE
11 SDLHP (115#/75#)
9 pullups
11 power cleans
9 T2B
11 thrusters

-rest 1 minute-

AMRAP in 9min of:

400m run - alternating w/ various loads every 400m

- 1min rest/transition -

AMRAP in 11min:

9 HR pushups
11 KB swings (1.5/1 pood)
9 ring dips
11 KB goblet squats (1.5/1 pood)
9 push press (115#/75)
11 OH KB walking lunges (1.5/1 poor)
9 ring dips
11 KB goblet squats
9 HR pushups
11 KB swings
 221 reps
Workout Scaled
Mike Long 07/16/2013 CrossFit Diem 130716 "Nate"

As many rounds as possible in 20 minutes of:
2 Muscle ups
4 Handstand Push ups
8 Kettlebell Swings, 2/1.5 pood

If you cannot perform muscle ups yet, you will scale as follows:
1. 4M/2F Chest 2 Bar Pull ups and Ring Dips
2. 6M/4F Pull ups (and/or attempts) and Push ups

If you cannot perform handstand push ups, you will scale as follows:
1. 1 Ab Mat
2. STRICT DB/KB Presses

Scale DB/KB weight as needed, but if you're going to make a jump to the next weight, this is the workout to do it at.
 7 rounds 0 reps
Workout Scaled
Mike Long 11/11/2013 CrossFit Diem 131111 "The Don" "The Don"
For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders

**40 minute Time Cap**

U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.		 291 reps
Performed as RX
Mike Long 05/06/2013 CrossFit Diem 130506 "Two Minute Defense"

Five rounds of:
1 Power Clean (155#/105#)
3 Hang Squat Cleans (155#/105#)
2 Jerks (155#/105#)
Sprint 200 feet

After the 5 rounds, rest 2 minutes. Repeat. Your score is total time including the 2 minutes rest.

Scale loads as needed but do realize that the volume per round is very low so lean towards going a little heavier than you normally would. Focus today's efforts on pushing the floor away and not bending your elbows early.		 16m 41s
Workout Scaled
Mike Long 05/27/2013 CrossFit Diem Victoria "Victoria"
5 Rounds for time of:
10 Thrusters, 95/65lbs
14 Box Jumps, 24/20"
12 SDHP, 95/65lbs
12 Burpees
27 KB Swings, 1.5/1pood		 37m 15s
Performed as RX
Mike Long 10/13/2014 CrossFit Diem 141013.2 - Conditioning -

AMRAP in 20min:

25 wall ball (20/14)
20 Hang power cleans. (95/65)
15 shoulder-2-overhead. (95/65)
10 bar-over-burpees
 225 reps
Performed as RX
Mike Long 03/11/2014 CrossFit Diem 140311.1 - Conditioning -

For time:

50 wall ball (20/14)

40 OH walking lunges (45/25)

30 ring dips

20 thrusters (135/95)

10 burpees

20 push press (135/95)

30 KB swings (1.5/1)

40 box jumps (24/20)

50 DU		 262 reps
Workout Scaled
Mike Long 02/07/2014 CrossFit Diem 140207 - Conditioning -
20min to complete the following:
1RM snatch-
then -
21-15-9
shoulder-to-OH (135/95)
back squat (135/95)-
then -
75 wall ball (20/14)		 19m 30s
Workout Scaled
Mike Long 01/03/2014 CrossFit Diem 140103.1 - Conditioning -
AMRAP in 26min of:

* 88 DU buy-in *
1 squat clean thruster (155/105)
14 bar over burpees
14 KB goblet squats (2pood/1.5pood)
14 T2B
14 KB swings (2pood/1.5pood)
* 26 wall ball buy-out *		 4 rounds 34 reps
Workout Scaled
Mike Long 01/10/2014 CrossFit Diem 140110 Filthy Fifty - Conditioning -
The Filthy Fifty
For Time:
50 Box Jumps 24/20
50 Jumping Pull ups
50 Kettlebell Swings 35/25
Walking Lunges, 50 steps
50 Knees to Elbow
50 Push Press, 45/35
50 Good Mornings 45/35
50 Wall Balls 20/14
50 Burpees
50 Double unders

* If necessary, scale the reps as needed, 40, 30, etc.

Cutoff is 30min. *		 416 reps
Performed as RX
Mike Long 04/28/2014 CrossFit Diem 140428.2 - Conditioning -

"Amanda"

9-7-5 reps for time of:

MU

Squat Snatch (135/95)		 8m 16s
Workout Scaled
Mike Long 02/18/2014 CrossFit Diem 140218 - Conditioning -

* 400m run buy-in *

50 back squats (135/95)

40 pull-ups

30 shoulder to OH (135/95)

40 front squats (85/65)

30 pull-ups

20 shoulder to OH (85/65)

30 OH squats (65/45)

20 pull-ups

10 shoulder to OH (65/45)

* 400m run buy-out *


*****25 minute time cap*****
Add 1 second for every rep not completed		 25m 46s
Workout Scaled
Mike Long 12/18/2013 CrossFit Diem 131218.1 - Conditioning -

1) deadlift 3 x 8
2a) BB bent over row
2b) DB alt flat bench press
* alt between 2a) & 2b) for 5min, no rest
3a) box jumps
3b) walking lunges
* alt between 3a) and 3b) for 5min, no rest
4) sprinter sit-ups 2 x 20
5) 3-way plank x 30sec ea		 1 lbs
Performed as RX
Mike Long 12/11/2013 CrossFit Diem 131211.1 - Conditioning -

1) squats 2 x 50
2) walking lunges 2 x 1min
3a) medball pushups 3 x ME
3b) pullup ISO hold 3 x ME
4) sprinter situps 4 x 20
5) sprints 5 x 100'		 1 lbs
Performed as RX
Mike Long 02/24/2014 CrossFit Diem 140224.2 - Conditioning -

5 rounds for time of:

10 T2B

20 KB swings (1.5/1)

40 DU		 19m 13s
Workout Scaled
Mike Long 02/17/2014 CrossFit Diem 140217.2 - Conditioning -

AMRAP in 12min:

ascending ladder 5/10/15/20/25.......etc

wall ball

burpees		 139 reps
Performed as RX
Mike Long 02/25/2014 CrossFit Diem 140225.1 - Conditioning -

AMRAP in 15min of:

15 deadlifts (225/135)

30 C2B pull-ups

20 DB push press (40/25)

40 box jumps (24/20)

25 bar-over-burpees

50 DU

15 thrusters (135/95)

30 wall ball (20/14)

50 OH plate walking lunges (45/25)		 189 reps
Workout Scaled
Mike Long 04/25/2014 CrossFit Diem 140425.2 - Conditioning -

AMRAP in 19min of:

19 burpees

19 clean & jerk (95#/65#)

19 box jumps (24/20)

19 front squat (95#/65#)		 174 reps
Performed as RX
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