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Athlete Date Sort Location Workout Name Description Results
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 01/28/2014 CrossFit Diem 140128.2 Conditioning -

2rds each for time of:

250m row

15KB swings (2/1.5 pood)

30 wall ball

15 KB swings (2/1.5 pood)

250m row


* rest 10min between ea. round *		 4m 55s
Workout Scaled
Mike Long 01/27/2014 CrossFit Diem 140127 Conditioning -

For time:

50 box jumps (24/20)

- then -

21-15-9

OH squats (135/95)

T2B

- then -

50 burpees		 17m 19s
Workout Scaled
Mike Long 01/24/2014 CrossFit Diem 140124 - Conditioning -
On a continuous running 12 minute clock, complete the following for max reps:
AMRAP 0-4 minutes:
15 Thrusters, 100/65
15 C2B Pull ups
AMRAP 4-8 minutes:
10 Wall Balls, 20/14
10 Kettlebell Swings, 1.5/1 pood
AMRAP 8-12 minutes:
15 Thrusters, 100/65
15 Pull ups		 126 reps
Performed as RX
Mike Long 01/22/2014 CrossFit Diem 140122 - Strength - (6min)
a) back squat @ 60% x 10 x 3 @ 165#
b) deadlift @ 60% x 10 x 3 @165#

* active rest 2min *

- Conditioning Block 1 - (5min)
a) box jumps (24/20)
b) good mornings

* active rest 2min *

- Conditioning Block 2 - (5min)
a) seated DB/KB press
b) pull-ups

* active 2min rest *

- Core/Midline -
L-sit/weighted abmat sit-up tabata		 165 lbs
Performed as RX
Mike Long 01/20/2014 CrossFit Diem 140120 5min to work up to a heavy clean & jerk single
- then -
AMRAP in 7min of:
10 KB swings (2/1.5)
15 HR pushups
20 lunge jumps
- then -
with 50% of the max you just established, perform AMRAP clean & jerk in 3min		 18 reps
Workout Scaled
Mike Long 01/17/2014 CrossFit Diem 140117 - Conditioning -

Round 1 * 15min time cap *
For time:
20 Cleans 135/95
5 Back Squats, 135/95
15 Cleans, 145/100
10 Back Squats, 145/100
10 Cleans, 155/105
15 Back Squats, 155/105
5 Cleans, 165/110
20 Back Squats, 165/110

* rest 5min *

- Round 2 -
5min ME burpees
EMOM 5 strict pull-ups. Start with pullups		 13m 08s
Workout Scaled
Mike Long 01/15/2014 CrossFit Diem 140115 - Strength - (6min)
a) bench press 10-8-6-4-2
b) renegade row 10-8-6-4-2

* active rest 2min *

- Conditioning Block 1 - (5min)
a) ring dips
b) barbell curl

* active rest 2min *

- Conditioning Block 2 - (5min)
a) bulgarian split squat
b) OH squat
 135 lbs
Performed as RX
Mike Long 01/14/2014 CrossFit Diem 140114.1 - Conditioning -
AMRAP in 10min:
(1rd of "Cindy")
5 pullups
10 pushups
15 squats
1 clean/jerk (225/135)		 5 rounds 30 reps
Workout Scaled
Mike Long 01/14/2014 CrossFit Diem 140114.2 - Skill/Conditioning -
1000m row, or 5min row, whichever comes first		 4m 07s
Performed as RX
Mike Long 01/13/2014 CrossFit Diem 140113 - Conditioning -
3rds for total reps of:
1min burpee box jump overs
1min T2B
1min deadlift (225/155)
1min rest		 77 reps
Performed as RX
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 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 12/31/2013 CrossFit Diem 131231.1 - conditioning -

AMRAP in 20min

10 hang SQUAT cleans (135/95)
20 box jump overs
40 DU

* box jump overs MUST be a jump, and you cannot place your hands on the box at any time *
 224 reps
Workout Scaled
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 12/30/2013 CrossFit Diem 131230.1 - conditioning -
3rds for time of:
25 wall ball
20 KB OH walking lunges (2pood/1.5)
15 KB swings (2pood/1.5)		 11m 41s
Workout Scaled
Mike Long 12/30/2013 CrossFit Diem 131230.2 - Strength -

EMOM for 6min:

5 DL @ 50% of your 1RM @ 155#
5 burpees		 155 lbs
Performed as RX
Mike Long 12/27/2013 CrossFit Diem 131227.1 - Conditioning -
AMRAP in 6min
10 KB swings (1.5/1)
8 burpee box jumps
6 abmat sit-ups
- rest 2min -
AMRAP in 6min
10 wall ball
8 HR push-ups
6 T2B
- rest 2min -
AMRAP in 6min
25 DU
20 air squats
10 pull-ups 		306 reps
Performed as RX
Mike Long 12/24/2013 CrossFit Diem 131224.1 - Conditioning -
6rds for time of:
10 pullups
15 burpees
20sec L-sit hold
 15m 25s
Performed as RX
Mike Long 12/24/2013 CrossFit Diem 131224.2 - Strength -

Back Squat 5-3-2-1-1		 205-215-225-235-245 lbs
Performed as RX
Mike Long 12/23/2013 CrossFit Diem 131223.1 - Conditioning -
For time:
50 DU
25 box jumps (24/20)
25 DB snatch R arm (40/20)
25 wall ball (20/14)
50 DU
25 wall ball
25 DB snatch L arm
25 box jumps
50 DU
 13m 38s
Workout Scaled
Mike Long 12/23/2013 CrossFit Diem 132323.2 - Olympic Lifting -
3 position Snatch (floor, knee, mid-thigh) x 5 sets		 80-80-80-85-90 lbs
Performed as RX
Mike Long 12/20/2013 CrossFit Diem 131220 A) Push Press 5 x 5
B) Weighted Pull Up 5 x 5		 95-95-95 lbs
40-40(2)-25 lbs
Performed as RX
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 12/18/2013 CrossFit Diem 131218.2 - Olympic Lifting -

3position clean + 1 jerk x 5 sets
* all reps done on a 2:30 clock		 115-115-115-125 lbs
Performed as RX
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