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Athlete Date Sort Location Workout Name Description Results
Mike Kovalcik 06/10/2013 CrossFit Diem None For Time:

10 DU
Run 320m
20 DU
Run 320m
30 DU
Run 320m
40 DU
Run 320m
50 DU
Run 320m		 10m 46s
Performed as RX
Mike Kovalcik 06/09/2013 My garage None 3 rds
200m run
9 box jump 20"
11 push press 135lb		 8m 09s
Performed as RX
Mike Kovalcik 06/07/2013 CrossFit Diem None 15 rds
10 wall ball
10 kb swings 1.5pood

*do not drop the ball or kb or it is a 10 burpee penalty

18.5 min time cap 		14 rounds 3 reps
Performed as RX
Mike Kovalcik 06/06/2013 My garage None 12 min timecap to get a 1rm
Power Snatch 1RM		 170 lbs
Performed as RX
Mike Kovalcik 06/06/2013 My garage None 12 min timecap to get 1rm
Power Clean 1
Push Jerk 1		 225 lbs
Performed as RX
Mike Kovalcik 06/05/2013 CrossFit Diem Hello 13.5 WOD - Hello 13.5

Complete as many rounds and reps as possible in 7 minutes of:
15 Thrusters (100#/65#)
15 Chest to bar Pull-ups		 77 reps
Performed as RX
Mike Kovalcik 06/03/2013 Crossfit Diem None Three rounds for time of:
25 Double Unders
20 Handstand Push ups
15 Toes to Bar
10 Shoulder to Overhead, 135#/95#
5 (each leg) Reverse Walking Lunges, 135#/95#		 2 rounds 27 reps
Workout Scaled
Mike Kovalcik 05/29/2013 CrossFit Diem 130529 Full Clean 2-2-2-2-2 reps

Complete on a 2.5 minute clock.

followed by,

Every minute on the minute until you can't complete the required reps within the minute of:
3 Full Cleans (155#/105#)
6 Ring Dips

If you cannot do ring dips, you may scale with a red or purple band, or with bench dips, or push ups. If you complete your cleans and dips within a minute, you may move on to the next minute. Continue in this manner until you fail to finish within the minute. We will cap the workout at 15min.		 8m 00s
Performed as RX
Mike Kovalcik 05/28/2013 CrossFit Diem Victoria "Victoria"
5 Rounds for time of:
10 Thrusters, 95/65lbs
14 Box Jumps, 24/20"
12 SDHP, 95/65lbs
12 Burpees
27 KB Swings, 1.5/1pood		 31m 51s
Performed as RX
Mike Kovalcik 05/28/2013 CrossFit Diem 130528 For time:
Row 500 meters
40 Air Squats
30 Ab Mat Sit ups
20 Push ups
10 Pull ups

You get to choose your cut-off time based upon where you think you are. The clock will run continuously. They are listed below:

Beginner: M-6:15 W-7:30 (2x jumping pull ups OK sub)
Intermediate: M-5:15 W-6:30 (2x jumping pull ups OK sub)
Advanced: M-4:30 W-5:35
Elite: M-3:55 W-4:40

After your workout is completed, you will rest exactly 3 minutes and follow it up with (keep your own time):

As many reps as possible in 1 minute of:
Burpees

Beginner: 10
Intermediate: 15
Advanced: 20
Elite: 28		 4m 28s
Performed as RX
Mike Kovalcik 05/24/2013 CrossFit Diem 130524 10 rounds for time of:

5 Burpee Box Jumps, 20 inch box
6 One Legged Squats
7 Toes to Bar
8 Wall Balls, 20#/14#
9 Single KB clean & press (2/1.5)
(2/1.5) KB Walking Lunges, 10 steps
Run 200 meters

1. No step ups allowed.
2. If you can't one legged squat, you'll substitute two legged squats on a bumper.
3. Substitute knees above hip crease or knees above armpits if you can't bring your toes to the bar.
4. For wall balls, get that ball as close to the 10 foot target as you can, consistently.
5. Whatever weight you use for the lunges, you will use one of them for ground to overhead.
6. Scale weights for the lunges to only (1.5/1.25) - (1.25/1) or (40#/25#) with the DB's.



35m 10s
Workout Scaled
Mike Kovalcik 05/22/2013 CrossFit Diem 130522 5 sets as fast and as heavy as possible (or the cut-off) of:
5 Hang Power Cleans
10 Box Jumps, 30"/24"
15 KB Swings, 2/1.5 pood
155/185/205/225
95/110/125/140
185/135
205/145
225/155
245/165
265/175
Or higher



You get 1:12 to try and complete a single round followed by 3 minutes rest.

For men, the only allowable starting weights are (try to go up each set if possible):

For ladies, the only allowable starting weights are (try and go up each set if possible):

If you cannot at least start with one of those weights, you will substitute dead-lifts in place of hang power cleans.

If you have to go with dead-lifts, choose from the following weights:

For box jumps, they have to be jumps. No step ups. Scale to 24/20 or lower if needed. For Kettlebell swings, scale load as needed but stay as heavy as you can understanding that you will get a 3 minute rest between sets. This workout should suck. If you can't move heavy weights and fast, it won't. In fact, the rest will feel unnecessary.		 1 rounds 123 reps
Performed as RX
Mike Kovalcik 05/21/2013 My garage Burgener Squat Program Back Squat 10x3 295-295-295-295-295(2)-295(2)-295-295(2)-295-295 lbs
Performed as RX
Mike Kovalcik 05/20/2013 CrossFit Diem 130520 5 rounds for time of:

16 T2B

16 wall ball

run 200m		 19m 21s
Performed as RX
Mike Kovalcik 05/17/2013 CrossFit Diem 130517 AMRAP in 16min of:

35 thrusters (65#/45#)

35 pull-ups

** Here's the kicker, every time you either put the bar down, or come off the pull-up bar you must complete 35 DU before returning to the AMRAP. DU are not considered part of your score. **		 1 rounds 50 reps
Performed as RX
Mike Kovalcik 05/16/2013 My Garage Front squat burgener Front squat 3-3-3-3-3-3-3-3-3-3 260 lbs
Performed as RX
Mike Kovalcik 05/15/2013 CrossFit Diem 130515 For time:
Row 500 meters
Run 400 meters
30 Burpees		 5m 14s
Performed as RX
Mike Kovalcik 05/15/2013 CrossFit Diem 130515 Every minute on the minute for 10 minutes complete 3 Power Cleans at a moderately heavy load. You may increase this load over the ten sets if desired. As a reminder, the power clean begins with the bar on the floor and ends on the shoulders, with no squat. 185-185-185-190-190-190-195-195-205-205 lbs
Performed as RX
Mike Kovalcik 05/14/2013 My garage Burgener Squat Program Back Squat 10x3 285 lbs
Performed as RX
Mike Kovalcik 05/13/2013 CrossFit Diem 130513 For time:
Run 800 meters
20 Handstand Push ups
40 Pull ups
60 Squat Jumps
Run 400 meters
10 Handstand Push ups
20 Pull ups
30 Squat Jumps, 1 foot above reach



If you do not have handstand push ups, you have three options. You may choose any of the three options but you may not change those options up. The first option is to substitute 135#/95# push presses, the second option is to substitute 40#/25# DB presses (no use of legs and you will do 30reps), or HR push ups. Again, you cannot change the bar or db weight. If you cannot use the listed weights, push ups are your only option.

Pull ups can be kipping or strict. Doesn't matter. If you need to scale, for this workout, you may use a red, purple, or single green band but nothing more and all your reps must be strict and full range of motion. If you cannot complete full range of motion with a single band, you will substitute jumping pull ups.

Squat Jumps are hip crease below the knee followed by a jump in the air touching an object that is 1 foot above your highest reach.		 26m 58s
Performed as RX
Mike Kovalcik 05/11/2013 CrossFit Diem 051013 As many reps as possible in 7 minutes of:
3 Dead-lifts, 225#/155#
3 Handstand Push ups
6 Dead-lifts
6 Handstand Push ups
9 Dead-lifts
9 Handstand Push ups
And so on, adding 3 reps each round until time runs out.

Rest 60 seconds.

As many burpees as possible in 3 minutes.

Prescribed for handstand push ups, for everyone, is ab mat surrounded by two blue bumpers. You may then scale the workout to yellow or green bumpers but not to the floor. If you cannot do hspu to either of these heights, the next scale is push ups for ladies or heavy db presses for guys.

Your score is total reps from part 1 + total reps from part 2.		 96 reps
Performed as RX
Mike Kovalcik 05/09/2013 My garage Front squat burgener Front squat 3-3-3-3-3-3-3-3-3-3 250-250-250-250-250-250-250-250-250-250 lbs
Performed as RX
Mike Kovalcik 05/07/2013 My garage Burgener Squat Program Back Squat 10x3 275-275-275-275-275-275-275-275-275-275 lbs
Performed as RX
Mike Kovalcik 05/07/2013 My garage Shoulder press 10x3 Shoulder press 3-3-3-3-3-3-3-3-3-3 120-120-120-120-120-120-120-120-120-120 lbs
Performed as RX
Mike Kovalcik 05/06/2013 Cure of ars Basketball None 60m 00s
Performed as RX
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