Guillermo Reina

Hometown:

Unknown

Gym:

Unaffiliated

Gender:

Male

Age:

Height:

Weight:

October 28, 2014

Workout Name:	CFFB
Description:	Amateur Deadlift 5 RM (add 10 lbs to last workout) Sprints On the minute Complete the following on the minute for 12 minutes: Broad Jumps 3 reps Sprint 30 yards Complete 3 max distance broad jumps, the goal is to seamlessly transition the final jump into the 30 yard sprint. Rest the rest of the minute and complete again. Post fastest sprints to comments
Results:	0m 15s Performed as RX
Athlete's Notes:	5RM DL @ 385#

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01/12/2015	CFFB	Squat 35 (add 5 lbs to last workout) Press 35 (add 2.5 lbs to last workout) Conditioning On the minute Complete 3 burpees and max reps of supine ring pull ups on the minute for 10 minutes. *Every 60 seconds perform 3 burpees, for the rest of the minute perform as many supine ring pull ups as you can during the time period. Total supine ring pull ups to comments	115 reps Performed as RX
11/24/2014	CFFB	Complete 5 rounds for time: Barbell Walking Lunges @ 30% of 1 RM Squat 12 reps (6 each side) Dynamic Push Ups 12 reps Sprint 100 meters *The Barbell Walking Lunge is done by placing a bar on your back and lunging out until your back knee touches the ground, then stand up and repeat. Make sure to step out into a long enough lunge where your front knee is even with your front toe. Post times and load to comments.	14m 00s Performed as RX
11/04/2014	CFFB	SWOD Deadlift 5 RM (add 10 lbs to last workout) DWOD Complete 5 rounds time: 50 lbs Dumbbell Hang Power Cleans 10 reps Strict Pull Ups 5 reps Sprint 60 yard shuttle *For shuttle run, sprint 30 yards, touch and sprint back 30 yards. Post times to comments.	10m 23s Performed as RX
11/03/2014	CFFB	SWOD Squat 35 (add 5 lbs to last workout) Press 35 (add 2.5 lbs to last workout) DWOD Conditioning Complete as many rounds as possible in 10 minutes: 135 lbs Push Presses 7 reps Push Ups 7 reps 20 Box Jumps 7 reps Post times to comments.	6 rounds 3 reps Performed as RX
10/30/2014	CFFB THU	SWOD Squat 35 (add 5 lbs to last workout) Bench 35 (add 2.5 lbs to last workout) Conditioning Every 2 minutes You have two (2) minutes to complete each of the following sets: 1. 155 lbs Thrusters 5 reps Sprint 120 yards 2. 155 lbs Thrusters 6 reps Sprint 100 yards 3. 155 lbs Thrusters 7 reps Sprint 80 yards 4. 155 lbs Thrusters 8 reps Sprint 60 yards 5. 155 lbs Thrusters 9 reps Sprint 40 yards 6. 155 lbs Thrusters 10 reps Sprint 20 yards Start a running clock for this workout. At the top of each 2 minutes complete each set. If a set takes you 60 seconds, you have the rest of the minute to rest. Remember at the top of each 2 minute time period transition to the next set. Post sets completed to comments.	6 rounds 45 reps Workout Scaled
10/28/2014	CFFB	Amateur Deadlift 5 RM (add 10 lbs to last workout) Sprints On the minute Complete the following on the minute for 12 minutes: Broad Jumps 3 reps Sprint 30 yards Complete 3 max distance broad jumps, the goal is to seamlessly transition the final jump into the 30 yard sprint. Rest the rest of the minute and complete again. Post fastest sprints to comments	0m 15s Performed as RX
10/27/2014	CFFB	Amateur Squat 35 (add 5 lbs to last workout) Press 35 (add 2.5 lbs to last workout) Conditioning Complete for time: Push Ups 150 reps Every time you stop and rest with your chest on the ground, count a penalty and immediately sprint 40 yards. Once the penalty sprint is completed, continue with the push ups. You can rest in a pike position (the top of a push up) but once you drop your chest to rest on the ground, count a penalty and sprint. Post times and number of penalties to comments	11m 38s Performed as RX
10/17/2014	CFFB	SWOD Power Clean 53 (add 2.5 lbs to last workout) Conditioning CrossFit Disco 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of: Power Clean @ 75% of 3 RM Pull Ups Post times to comments.	15m 08s Performed as RX
10/16/2014	CFFB	SWOD Squat 35 (add 5 lbs to last workout) Bench 35 (add 2.5 lbs to last workout) DWOD Sprints Complete 6 rounds: Sprint 200 yards *Rest 3:1 (rest:work) This means if it took you 30 seconds to sprint 200 meters, you would rest 90 seconds or a minute and half. Post fastest times to comments	0m 22s Performed as RX
10/14/2014	CFFB	SWOD Deadlift 5 RM (add 10 lbs to last workout) Strict Pull Ups 3 x max reps DWOD Complete 10 rounds for time: 2 pood Russian KB Swings 5 reps 2 pood One Arm KB Power Snatch 5 reps Alternate arms as needed. Post times to comments	11m 23s Performed as RX
10/13/2014	CFFB	SWOD Find 1 RM Box Jump Press 35 (add 2.5 lbs to last workout) SWOD Squat 35 (add 5 lbs to last workout) *Rest 5 minutes between efforts. During the rest complete the following: Box Jumps @ 75% of 1 RM 5 reps Sprint 60 yards Post loads completed to comments.	305# lbs Performed as RX
10/09/2014	CFFB THU	SWOD Squat 35 (add 5 lbs to last workout) Bench 35 (add 2.5 lbs to last workout) DWOD The Ensign Complete as many rounds as possible in 3 minutes of: Power Clean 155 lbs 3 reps Push Ups 6 reps Air Squats/Ring Dips 9 reps Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6. Repeat this sequence 6 times (6 rounds). Rest for 1 minutes between the 3 minute rounds. Post total rounds completed to comments.	15 rounds 0 reps Performed as RX
10/07/2014	CFFB	SWOD Deadlift 5 RM (add 10 lbs to last workout) Strict Pull Ups 3 x max reps Conditioning Complete 6 rounds for time: 53 yard Farmers Walk Sprint 1/2 Gasser Go as heavy as possible for Farmers Walk Start by walking 53 yards for farmers walk, set weight down and sprint 1/2 gasser. Repeat. Post times and loads used to comments.	14m 00s Performed as RX
10/06/2014	CFFB	Press 35 (add 2.5 lbs to last workout) dwod Squat 35 (add 5 lbs to last workout) *Rest 5 minutes between efforts. During the rest complete the following: 2 x Sprint 40 yard (rest 45 seconds between sprints) Post loads completed to comments.	295# lbs Performed as RX
10/02/2014	CFFB THU	SWOD Squat 35 (add 5 lbs to last workout) Bench 35 (add 2.5 lbs to last workout) DWOD Complete 5 rounds: Handstand Push Ups max reps rest as needed between rounds then Complete 8 rounds: Sprint 100 yards rest 45 seconds between rounds Post total reps completed to comments	28 reps Performed as RX
10/01/2014	CFFB	SWOD Deadlift 5 RM (add 10 lbs to last workout) DWOD Complete 6 rounds for time: 315 lbs Deadlift 1 rep 1 Strict Pull Up 315 lbs Deadlift 1 rep 3 Strict Pull Ups 315 lbs Deadlift 1 rep 5 Strict Pull Ups Post times to comments	12m 37s Performed as RX
09/29/2014	CFFB	SWOD Press 35 (add 2.5 lbs to last workout) DWOD Squat 35 (add 5 lbs to last workout) *Rest 5 minutes between efforts. During the rest complete the following: One (1) 20 yard Four Cone Drill Right Side Start One (1) 20 yard Four Cone Drill Left Side Start Post loads completed to completed to comments	290 # lbs Performed as RX
09/25/2014	CFFB	SWOD Squat 35 (add 5 lbs to last workout) Bench 35 (add 2.5 lbs to last workout) Conditioning Complete 7 rounds: Handstand Push Ups Max reps Hollow Rocks - 15 reps Post total HSPU completed to comments.	37 reps Performed as RX
09/23/2014	CFFB	SWOD Deadlift 5 RM (add 10 lbs to last workout) DWOD Complete 10 rounds for time: 50 lbs Weighted Pull Ups 5 reps 100 yards Shuttle Run Post times to comments	18m 38s Performed as RX
09/22/2014	CFFB Mon	SWOD Squat 35 (add 5 lbs to last workout) Press 35 (add 2.5 lbs to last workout) DWOD Complete five 2 minute rounds: For each round, you have two minutes to complete the following: 75 lbs DB Thrusters 5 reps 15 Rope Climb Accents Max asscents *Rest 60 seconds between rounds Post total rope climb ascents to comments.	5 rounds 15 reps Performed as RX
09/19/2014	CFFB	SWOD Power Clean 53 (add 2.5 lbs to last workout) Complete 9 rounds for time: Deadlifts @ 7 RM from last Friday 3 reps Handstand Push Ups 5 reps Post times to comments.	7m 00s Performed as RX
09/18/2014	CFFB THU	SWOD Squat 3X5 Bench 3X5 DWOD Complete 7 rounds: Each round lasts 1 minute: 2 pood Russian KB Swings 15 reps Assault Bike or Row max distance Rest 1 minute between rounds. You have one minute to knock out 15 reps of KB swings and the rest of the minute to ride or row for max distance. Post total distance rowed or rode to comments.	926 m Performed as RX
09/17/2014	CFFB TUE	Amateur Deadlift 5 RM (add 10 lbs to last workout) DWOD Complete for time: 155 lbs Ground to Overhead 30 reps Post times to comments.	8m 00s Performed as RX
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08/12/2014	CFFB TUE	SWOD Deadlift 5 RM (add 10 lbs to last workout) Pull Ups 3 x max reps (3 mins rest) DWOD Complete 5 rounds for time: Bear Crawl 20 yards 315 lbs Deadlifts 3 reps Lateral burpees over the bar 5 reps *For bear crawl, go 10 yards turn and crawl back 10 yards. Post times to comments.	9m 14s Performed as RX
08/11/2014	CFFB MON	SWOD Squat 35 @ 380# Press 35 @ 155# DWOD Complete: 8 x 5 Consecutive Broad Jumps Jump for max height and distance. The goal is to tie each jump together for a set of 5 jumps. then. Complete as many rounds as possible in 15 minutes: Supine Ring Pull Ups 10 reps True Push Ups 10 reps Post total rounds completed.	12 rounds 240 reps Performed as RX
08/10/2014	CFFB SAT	Complete 4 rounds for total reps of: 30 seconds Arm KB Power Snatch RT 1.5 pood Rest 30 seconds 30 seconds One Arm KB DB Power Snatch LT 1.5 pood Rest 30 seconds 30 seconds Supine Ring Row Rest 30 seconds 30 seconds- KB Thrusters 1.5 pood Rest 30 seconds Post total reps to comments.	168 reps Performed as RX
08/07/2014	CFFB THU	Strength Squat 35 @ 375# DWOD O.G. Volkswagen 21, 15, 9 reps of: Bench Press @ Body Weight Pull Ups Post times to comments.	13m 44s Performed as RX
08/05/2014	CFFB	SWOD Deadlift 5 RM (add 10 lbs to last workout) Conditioning Complete 5 rounds: Power Snatches @ 115LBS 4 reps Strict Pull Ups max reps Plyo Push Ups - max reps *Rest 3 minutes between rounds Post loads and total reps to comments	5 rounds 110 reps Performed as RX
08/04/2014	CFFB MON	Strength WOD Squat 35 (370#) Press 35 (165#) DWOD Complete 5 rounds for time: 2 pood Russian KB Swings 20 reps Push Ups 20 reps Post times to comment.	8m 44s Performed as RX
07/29/2014	CFFB TUE	Strength WOD Deadlift 5 RM @ 365# Ring Pull Ups 3 x max reps (3 min rest) 12-10-8 reps Daily WOD 12, 9, 6, 3 reps of: Deadlifts @ 75% of last set of 5 reps (275#) Ring Dips Post times to comments 6 min	6m 13s Performed as RX
07/28/2014	CFFB MON	Press 35 @ 155# DWOD CrossFit Football Bear Complete 4 rounds: Complete the following cycle 7 times to complete 1 round: Power Clean 1 rep Thruster 1 rep Back Squat - 1 rep Rack Jerk - 1 rep After cycle is completed 7 times complete: 25 lbs Pull Ups 7 reps Rest 3 minutes between sets Work up to the heaviest set possible on the complex. Keep the pull up weight constant. If the weight is dropped this constitutes a miss. Coming off the bar during the pull ups constitutes a miss. Count number of total misses and complete that number in pull ups after the workout has ended. Post weight used and number of misses to comments	7m 00s Performed as RX