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Athlete Date Location Workout NameSort Description Results
Rip Ortega 04/08/2012 CrossFit ATP 04/09/12 5-3-1 - did 3 reps each
Back Squat
70%x3 - 95lb
80%x3 - 105
90%x3 or almost failure- 135
Up the weight next time

WOD:
Diane:
21-15-9
Deadlift (165/225)
HSPU
 6m 41s
Workout Scaled
Rip Ortega 06/25/2012 CrossFit ATP BMB WOD 2 WOD
50 Buy in Hang Power Cleans-F65/M95 - bar
OHS-10 reps - Bar
KB Farmers carry in the rack-F12kg/M16kg- 16kg		 9m 14s
Workout Scaled
Rip Ortega 01/19/2012 CrossFit ATP Bowling None Good workout lbs
Performed as RX
Rip Ortega 01/26/2012 CrossFit ATP Bowling None 0 reps
Workout Scaled
Rip Ortega 01/28/2012 CrossFit ATP Bowling None 6 rounds 0 reps
Workout Scaled
Rip Ortega 01/29/2012 CrossFit ATP Bowling None 3 rounds 0 reps
Performed as RX
Rip Ortega 01/30/2012 CrossFit ATP bowling None 1h 30m 00s
Workout Scaled
Rip Ortega 02/02/2012 CrossFit ATP Bowling None 3 rounds 0 reps
Workout Scaled
Rip Ortega 02/09/2012 CrossFit ATP bowling None 3 rounds 0 reps
Workout Scaled
Rip Ortega 02/13/2012 CrossFit ATP Bowling None 4 rounds 3 reps
Workout Scaled
Rip Ortega 02/20/2012 CrossFit ATP bowling None 4 rounds 0 reps
Workout Scaled
Rip Ortega 02/23/2012 CrossFit ATP bowling Lanes 15/16 Poition round for 1st place
standing 19 and 20 looking at 7/8
trying to keep it straight up the boards
Used Cell the whole night
only 2 opens on 2 splits 698 set
227 - had to adjust for carry
250
221- needed to move left a little quicker
Finished every game strong striking out
good focus good confidence level.
 3 rounds 0 reps
Workout Scaled
Rip Ortega 02/27/2012 CrossFit ATP bowling None 4 rounds 0 reps
Workout Scaled
Rip Ortega 03/03/2012 CrossFit ATP bowling None 4 rounds 0 reps
Workout Scaled
Rip Ortega 03/12/2012 CrossFit ATP bowling None 4 rounds 0 reps
Performed as RX
Rip Ortega 04/16/2012 CrossFit ATP Bowling None 2h 0m 00s
Workout Scaled
Rip Ortega 06/26/2012 CrossFit ATP Bowling Bowled 3 games on very used up oil
found shot standing 33 looking at 15 targeting 3 pin
Last game through spare ball standing 17 going up 8 pretty good shot		 3 rounds 0 reps
Workout Scaled
Rip Ortega 06/27/2012 Strikers Bowling Lane 18
Sticky approach - Just have to stay with shot and trust knee
Bowled 5 games
Goals
Work out difference in equip;
- Jet black good through heads long, good back end read Strike shot 19 - 8- target 3/6
- Taboo -med through heads steady back end. Strike shot 22 - 10 - 3/6
- Spartan - strong read heads and mid lane and strong finish definiltly ball for oil. 23/24 -12 -3
Shot all the spares
Stay focused on form execution and hitting target!!!
2nd Goal was to play different parts of lane
played 25 - 12 - 3
35 -18 1/3 struggled with trusting without leaking
17 - 2- 6		 5 rounds 0 reps
Workout Scaled
Rip Ortega 02/21/2012 CrossFit ATP Fran Three rounds, 21-15- and 9 reps, for time of:
95/65 pound Thruster
Pull-ups		 7m 14s
Workout Scaled
Rip Ortega 01/16/2012 CrossFit ATP Nate WU
Joint mobility/Pose drills
1 mile T/T

WOD
Complete as many rounds in twenty minutes as you can of:
2/8 Muscle-ups
4/8 Handstand Push-ups
8/16 F24kg/M32kg Kettlebell swings		 7 rounds 0 reps
Workout Scaled
Rip Ortega 02/01/2012 CrossFit ATP None WU
Joint Mobility drills with lacrosse balls
WOD
800 meters
50 Dubs
10 Box jumps
40 Dubs
20 Box jumps
30 Dubs
30 Box jumps
20 Dubs
40 Box jumps
10 Dubs
50 Box jumps
800 meters		 20m 00s
Workout Scaled
Rip Ortega 01/24/2012 CrossFit ATP off day None 1m 00s
Workout Scaled
Rip Ortega 06/18/2012 Beach Paddle ball Played 70 minutes of paddleball
First workout since hurt Knee a month ago
Stamina bad, knee ok till end then tender		 1h 10m 00s
Workout Scaled
Rip Ortega 01/27/2012 CrossFit ATP Pre Tournament workout None 0 reps
Workout Scaled
Rip Ortega 01/18/2012 CrossFit ATP Self None 10 rounds 0 reps
Workout Scaled
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