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Mike Kovalcik 08/12/2013 CrossFit Diem 081213.1 Strength
Overhead Squat 5-3-2-9 reps
5-3-2 are warm up sets used to work up in weight to your UNBROKEN work set of 9 reps. Over the course of the next 3 weeks, your work set will increase by 3 reps at which you will try to complete with the same weight - UNBROKEN.		 135-155-175-165 lbs
Performed as RX
Mike Kovalcik 08/12/2013 CrossFit Diem 081213.2 Conditioning
5rds for time of:
10 power cleans (185#/105#)
10 ring dips
- scaling options will be given in class -
* there is a 15min time cap for this WOD *		 12m 25s
Performed as RX
Mike Kovalcik 08/12/2013 My garage 081213.3 Toes to bar 10-10-10 30 reps
Performed as RX
Mike Kovalcik 08/12/2013 My garage 081213.4 Squat snatch 5-5-5 135-135-135 lbs
Performed as RX
Mike Kovalcik 08/12/2013 My garage 081213.5 Back squat 10-10-10 225-225-225 lbs
Performed as RX
Mike Kovalcik 08/07/2013 CrossFit Diem 130807 Conditioning

For time:

10 MU

500m row

40 clapping push-ups

30 OH KB walking lunges (1.5/1) ea hand

20 clean & jerk (135#/105#)

30 clapping push-ups

20 OH KB walking lunges

10 clean & jerk

500m row

10 MU

** there is a 30min time cap **

If you cannot do MU, you will sub 2 chest-to-bar pull-ups and 2 ring dips (NO BANDS), if you cannot do C2B pull-ups or ring dips you will sub 2 chin above bar pull-ups and 2 bench dips. HR pushups will be subbed for clapping push-ups, and i will give weight options in class for the other movements.

Gymnastics

Pistols 4 x 10ea leg, rest 60sec - these need to be done CLEANLY. If you cannot do them to full depth and maintain balance, you MUST scale. Work the skill, it's pointless to bang out inefficient movement for reps sake. 		30m 00s
Workout Scaled
Mike Kovalcik 08/06/2013 My garage None Push Press 5-5-5-5-5
Push press 3
Push press 2
Push press 1

Use the heaviest weight you can for each set.
Rest as needed between sets.
 135-155-165-175-185 lbs
195 lbs
185 lbs
205 lbs
Performed as RX
Mike Kovalcik 08/06/2013 My garage None Gymnastics
ME front plank hold, then ME push-ups, rest 60sec x 3
 1m 45s
Performed as RX
Mike Kovalcik 08/06/2013 My garage 130806.2 AMRAP in 10 minutes:

6 Power Snatch (95#/65#)
9 Toes to Bar
12 Box Jumps (24"/20")		 4 rounds 18 reps
Performed as RX
Mike Kovalcik 08/06/2013 My garage None Shoulder press 4-4-4-4-4 95-95-105-115-125 lbs
Performed as RX
Mike Kovalcik 08/06/2013 My garage None Push press 3-3-3-3-3 125 lbs
Performed as RX
Mike Kovalcik 08/05/2013 CrossFit Diem 130805 Strength

Back Squat 3-3-3-3-3 reps
Back Squat 1x15

End your last set 5# heavier than last week. For the single set of 15, try and use the heaviest load possible, without missing or re-racking. Complete all sets on a 2.5 minute clock.		 255-255-255-255-255 lbs
215 lbs
Performed as RX
Mike Kovalcik 08/05/2013 CrossFit Diem 130805.2 Conditioning

6rds, EACH for time of:

400m run (stop sign and back, just short of 400m)

rest 2min
 1m 07s
Performed as RX
Mike Kovalcik 08/05/2013 My garage None Gymnastics
ME front plank hold, then ME push-ups, rest 60sec x 3
 3m 10s
Performed as RX
Mike Kovalcik 07/31/2013 CrossFit Diem None AMRAP in 27min of:
7 deadlift (95#/65#)
7 power cleans (95#/65#)
7 front squats (95#/65#)
7 push press (95#/65#)
7 back squat (95#/65#)
200m run
7 chest-to-bar pullups
7 pistols
7 handstand pushups
7 burpees
7 T2B
7 DU
31 wall ball		 2 rounds 35 reps
Performed as RX
Mike Kovalcik 07/30/2013 My Garage None Back Squat 5-5-5+ 200-230-260(5) lbs
Performed as RX
Mike Kovalcik 07/30/2013 My garage None Push Press 5-5-5+ 125-145-165(9) lbs
Performed as RX
Mike Kovalcik 07/29/2013 Shawnee Mission South None 800 meter run on track
20 burpees
10 HR push-ups
5 broad jumps
600 meter run
20 burpees
10 HR push-ups
5 broad jumps
400 meter run
20 burpees
10 HR push-ups
5 broad jumps
200 meter run		 17m 27s
Performed as RX
Mike Kovalcik 07/26/2013 SMS None On the football field Sprint from north goal line to south goal line and do 50 squats
Run backwards back to the north goal line and do 10 jumping jacks
Sprint to south 20 yard line (80 yds) and do 40 push-ups
Run backwards back to the north goal line and do 10 jumping jacks
Sprint to the south 40 yd line (60 yds) and do 30 sit-ups
Run backwards back to the north goal line and do 10 jumping jacks
Sprint to the north 40 yd line (40yds) and do 20 jumping lunges
Run backwards back to the north goal line and do 10 jumping jacks
Sprint to the north 20 yd line (20yds) and do 10 burpees
Run backwards back to the north goal line		 8m 41s
Performed as RX
Mike Kovalcik 07/22/2013 CrossFit Diem 130722 Conditioning

As many rounds as possible in 15 minutes of:
Run 400 meters
Rope Climbs, 3 ascents
10 Clapping Push ups		 3 rounds 2 reps
Performed as RX
Mike Kovalcik 07/22/2013 CrossFit Diem 130722 Strength

Back Squat 3-3-3-3-3 reps
Back Squat 1x15

End your last set 5# heavier than last week. For the single set of 15, try and use the heaviest load possible, without missing or re-racking. Complete all sets on a 2.5 minute clock.		 245 lbs
205 lbs
Performed as RX
Mike Kovalcik 07/22/2013 My garage Grace 135 pound Clean and Jerk, 30 reps 3m 08s
Performed as RX
Mike Kovalcik 07/19/2013 CrossFit Diem 071913.2 for total reps:
2:00 ME DU
- then no rest -
3:00 ME wall ball (20#/14#)
- 2:00 min rest -
3:00 ME clean & jerk (155#/105#)
- then no rest -
2:00 ME DU		 245 reps
Performed as RX
Mike Kovalcik 07/19/2013 CrossFit Diem 071913.1 ront squat 3-3-3-3-3
These are to be done on a 2:30 clock. And yes, you may take them from the rack. No pause. 		225 lbs
Performed as RX
Mike Kovalcik 07/15/2013 CrossFit Diem 071513.1 Back Squat 3-3-3-3-3

complete on 2.5 min clock		 225 lbs
Performed as RX
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