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Athlete Date Sort Location Workout Name Description Results
Mike Kovalcik 07/15/2013 CrossFit Diem 071513.2 5min Amrap, 2min rest - 3 times

5 Overhead Squat (155lb)
10 Burpee lateral jumps over the bar
15 toes to bar		 135 reps
Performed as RX
Mike Kovalcik 07/14/2013 My garage None Power Clean 1 235 lbs
Performed as RX
Mike Kovalcik 07/14/2013 My Garage None Push Press 1 215 lbs
Performed as RX
Mike Kovalcik 07/12/2013 CrossFit Diem 130712.2 5 rounds of Cindy's neighbor:
5 pull-ups
10 HR pushups
15 air squats
5 FULL squat snatch (155#/105#)		 13m 22s
Workout Scaled
Mike Kovalcik 07/12/2013 CrossFit Diem 130712.1 Strength
3 x 3 x 3 front squat (3 sets of 3 reps with a 3sec pause at the bottom) 90-120sec rest		 205 lbs
Performed as RX
Mike Kovalcik 07/10/2013 CrossFit Diem None for time:
30 burpees
30 T2B
30 thrusters (95/65)
30 lunge jumps
30 ring pushups
30 SDLHP (95/65)
30 OH squat (95/65)
** every 2min you must stop and complete 11 wall ball (20/14) until the WOD is completed. ** 		157 reps
Performed as RX
Mike Kovalcik 07/08/2013 CrossFit Diem None 8 rounds for time of:
7 full squat cleans (155#/115#)
8 box jumps (30"/24")
42 DU		 35m 34s
Performed as RX
Mike Kovalcik 07/06/2013 My garage Hope Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad
In this workout you move from each of five stations after a minute
This is a five-minute round from which a one-minute break is allowed before repeating
The clock does not reset or stop between exercises
On call of "rotate," the athlete/s must move to next station immediately for good score
One point is given for each rep		 160 reps
Performed as RX
Mike Kovalcik 07/05/2013 My garage Main site 130701 Behind The Neck Jerk 1-1-1-1-1-1-1 215-225-235-245-255-260-265-275(f) lbs
Performed as RX
Mike Kovalcik 07/03/2013 CrossFit Diem None EMOTM for 7min:
1 clean + 2 push press

Note the word choice carefully. This is a CLEAN, and a PUSH PRESS, not a JERK, so choose your weight appropriately. Every rep MUST be pulled from the floor. 		195-185-185-185-195-185-185 lbs
Performed as RX
Mike Kovalcik 07/03/2013 CrossFit Diem None AMRAP in 8min of:
3 Snatch (115#/75#)
6 OH Squat (115#/75#)
9 Bar Facing Burpees
 4 rounds 13 reps
Performed as RX
Mike Kovalcik 07/01/2013 CrossFit Diem 130701 AMRAP in 10 minutes of:
Burpee Broad Jumps (48 ft)
15 Kipping Pull ups

For burpee long jumps, take chest and thigh to ground and then jump forward as far as possible. Forty-eight feet is 8 mats, lengthwise.

If you do not have pull ups, you will substitute 5-10 solid kipping pull up attempts. Real attempts. NO - bands or strict pull ups are not allowed.		 4 rounds 6 reps
Performed as RX
Mike Kovalcik 07/01/2013 CrossFit Diem None Max effort t2b in 2 min 26 reps
Performed as RX
Mike Kovalcik 06/28/2013 CrossFit Diem 130628 As many reps as possible in 45 minutes of:
3 Muscle ups (or 9 pull ups)
6 Push ups
9 Kettlebells Swings (1.5/1 pood)
5 Shuttle Runs
24 Walking Lunges
This is a highly aerobic workout and the idea is slow and steady - learn to control your heart rate. A great way to stay in control is to practice perfect movement, and controlled breathing. Yes, this is a really long WOD - we won't always go this long but .........you just never know. 		11 rounds 15 reps
Performed as RX
Mike Kovalcik 06/25/2013 My garage None 60:00 AMRAP:
Run (medicine ball), 20 lbs, 200 m
Run, 200 m
5 Power Cleans, 185 lbs
15 AbMat Sit-ups

After every 2 rounds we both had to complete 5 burpees, 10 push-ups, 15 double unders.		 9 rounds 1 reps
Performed as RX
Mike Kovalcik 06/24/2013 CrossFit Diem 130624 5 rounds for time of:

200m run

15 chest-to-bar pull-ups

15 handstand pushups

Scaling for chest-to-bar pull-ups - chin above bar pull-ups, or STRICT banded pull-ups and NO KIPPING. The handstand pushups will be scaled with STRICT barbell press - (125/105) (115/95) (95/75) - anything below 95/75 will be 25 reps. There is a 20min time cap for this WOD. 		2 rounds 19 reps
Workout Scaled
Mike Kovalcik 06/21/2013 CrossFit Diem None 2 High Hang Squat Clean + 1 Push Jerk x 7 sets
Rest 90 seconds between sets. Go up in weight each set if you are able.		 135-155-155-165-165-185-205 lbs
Performed as RX
Mike Kovalcik 06/21/2013 CrossFit Diem None Front Squat 5-5-5-5-5 reps
Use 1-3 warm up sets of 5-3-2 if needed. If you were here last Friday, go up 5#. Complete on a 3 minute clock.
 205 lbs
Performed as RX
Mike Kovalcik 06/20/2013 My garage None Front squat 1-1-1 245-275-285 lbs
Performed as RX
Mike Kovalcik 06/19/2013 CrossFit Diem 130619 Strength

Press 5 x 3

** Warm-up of 5-3-2. These are sets across, so you MAY NOT progress in weight. Determine your weight in the warm-up **		 135-135-135(2)-135-135 lbs
Performed as RX
Mike Kovalcik 06/19/2013 CrossFit Diem 130619 Conditioning

for time:

800m run

1/4 Angie (25 reps of pull-ups, pushups, situps, squats)

400m run

1/4 Angie (25 reps of pull-ups, pushups, situps, squats)

** If you do not have pull-ups, you must scale with jumping pull-ups, or strict pull-ups with a band. If you scale you CANNOT kip. **		 14m 59s
Performed as RX
Mike Kovalcik 06/14/2013 CrossFit Diem 130614 Olympic Lifting

High Hang Squat Snatch 3-2-1-1-1-1-1 reps

Start slowly and progressively build up in load as you feel comfortable. If you are a little more confident, build to a heavy single. If you are new or less confident, stay lighter but go with 7x3 instead. Complete these on a 1.5 minute clock.

Strength

Front Squat 5x3 (progressive sets)

After using a rep scheme of 5-3-2, build up in weight for 5 sets of 3 reps, trying to find the heaviest weight you can lift for the final set of 3. Complete these on a 2.5 minute clock.

Conditioning

AMRAP in 10min of:

10 thrusters (95#/65#)

10 ring pushups		 4 rounds 15 reps
Performed as RX
Mike Kovalcik 06/13/2013 My Garage Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 10m 56s
Performed as RX
Mike Kovalcik 06/12/2013 CrossFit Diem None WOD
every min & a half for 10 rounds:
3 power cleans (135#/85#)
3 box jumps
3 power cleans
3 box jumps		 10 rounds 0 reps
Performed as RX
Mike Kovalcik 06/10/2013 CrossFit Diem None Snatch 2-2-2-2-2-2-2 135-135-145-145-155-155-165 lbs
Performed as RX
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