Mike Kovalcik

Hometown:
Overland Park, Ks
United States
Gym:
CrossFit Diem
Gender:
Male
Age:
46
Height:
--
Weight:
210 lbs

CrossFit Diem

Members:
50
Workouts Posted:
94
Address:
12114 W 88th St
Lenexa, Kansas 66215
United States

Personal Records

Metcon
Fran:
5:27
Grace:
3:08
Helen:
10:56
Cindy:
14 + 5 reps
FGB:
310
Strength
Squat:
340 lbs
Deadlift:
425 lbs
Clean:
245 lbs
Snatch:
175 lbs
Jerk:
235 lbs
Distance
Run 400m:
1:25
Run 5km:
23:58
Row 500m:
1:35
Row 2km:
7:19
Swim 500m:
--:--
View All PRs

TrackMyPR member since March 5, 2013   -   143 workouts logged

Date Name Description Results
09/09/2013 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
 11m 30s
Performed as RX
09/09/2013 130909 Strength

OH squat 5-3-2-9

If you were successful with your set of 15 unbroken, now we drop back down to 9 "unbroken" and add more weight. All reps completed on a 2:30 clock. 		135-135-135-175 lbs
Performed as RX
09/03/2013 Run, 1600 m
2 Stair Climbs (up & down)s, 150 ft
50 Medicine Ball Twist Passes, 20 lbs
Run, 1200 m
4 Stair Climbs (up & down)s, 150 ft
40 Catch/Throw Wall Ball To/From Partners, 20 lbs
Run, 800 m
6 Stair Climbs (up & down)s, 150 ft
30 Medicine Ball Sit Up Exchanges, 20 lbs
Run, 400 m
8 Stair Climbs (up & down)s, 150 m
20 Medicine Ball Burpees, 20 lbs		 41m 20s
Performed as RX
08/28/2013 29:00 AMRAP:
5 Power Cleans, 95 lbs
7 Push Press, 95 lbs
5 Box Jump (30 in.)s, 30 in
7 Knees To Elbows
5 Push-up (clapping)s
7 Walking Lunges
5 Front Squats, 95 lbs
7 Sumo Deadlift High-pulls, 95 lbs
5 Ring Dips
7 Ring Rows
5 Power Snatches, 95 lbs
7 Overhead Squats, 95 lbs
5 Burpees
7 Chest-to-bar Pull-ups
57 Wall Balls, 20 lbs, 10 ft		 2 rounds 76 reps
Performed as RX
08/27/2013 For time:
50 Push-ups
Run, 400 m
40 Dumbbell Snatch (one arm - R)s, 10 lbs
40 Dumbbell Snatch (one arm - L)s, 10 lbs
Run (Weighted), 10 lbs, 400 m
30 Dumbbell Snatch (one arm - R)s, 20 lbs
30 Dumbbell Snatch (one arm - L)s, 20 lbs
Run (Weighted), 20 lbs, 400 m
20 Dumbbell Snatch (one arm - R)s, 30 lbs
20 Dumbbell Snatch (one arm - L)s, 30 lbs
Run (Weighted), 30 lbs, 400 m
10 Dumbbell Snatch (one arm - R)s, 53 lbs
10 Dumbbell Snatch (one arm - L)s, 53 lbs
Farmers Walk (Dumbbell), 50 lbs, 400 m
50 Push-ups		 32m 00s
Performed as RX