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Mike Kovalcik 05/06/2013 CrossFit Diem 130506 "Two Minute Defense"

Five rounds of:
1 Power Clean (155#/105#)
3 Hang Squat Cleans (155#/105#)
2 Jerks (155#/105#)
Sprint 200 feet

After the 5 rounds, rest 2 minutes. Repeat. Your score is total time including the 2 minutes rest.

Scale loads as needed but do realize that the volume per round is very low so lean towards going a little heavier than you normally would. Focus today's efforts on pushing the floor away and not bending your elbows early.		 12m 00s
Performed as RX
Mike Kovalcik 05/03/2013 CrossFit Diem 130503 For time:

50 Kettlebell Swings (2/1.5 pood)
15 ft. Rope Climbs, 4 ascents
Walking Lunges, 30 steps (40#/25#)
20 Burpees
10 Box Jumps (30")
5 Full Snatches (175#/115#)
10 Box Jumps (30")
20 Burpees
Walking Lunges, 30 steps (40#/25#)
15 ft. Rope Climbs, 4 ascents
50 Kettlebell Swings (2/1.5 pood)

For the swings or lunges, use 1.5/1 pood or 40#/25#, respectively, and only go lower if you have to. If you can't use a 30 inch box, scale to 24. Step ups are allowed but considered scaling and must be done at 24" or 30." No 20 inch boxes will be used. You may scale to 2 rope climbs but must also complete 12 pull ups. If you can do pull ups but not rope climbs, you must complete 25 reps. If you cannot do pull ups, you will complete 25 full range of motion ring rows. Last but not least, the lightest scale for each sex will be heavier than normal since there are only 5 reps. If you cannot use one of the scaled weights, you will complete more reps as extra work at a lighter, manageable weight.

Scaled weights are: 155#/105#, 135#/95#, 115#/75# x 8 reps, 95#/65# x 10 reps, anything less is 15 reps.

** There is a 25 minute time cap to this workout. **		 25m 00s
Performed as RX
Mike Kovalcik 05/02/2013 My garage Front squat burgener Front squat 3-3-3-3-3-3-3-3-3-3 230-230-230-230-230-230-230-235-235-240 lbs
Performed as RX
Mike Kovalcik 05/01/2013 CrossFit Diem 130501 for time:

30 push press (135#/95#)

30 over-the-box jumps (30"/24")

400m run

30 C2B pull-ups

30 lunge jumps		 11m 28s
Performed as RX
Mike Kovalcik 04/30/2013 My garage Burgener Squat Program Back Squat 10x3 265 lbs
Performed as RX
Mike Kovalcik 04/29/2013 CrossFit Diem 130429 6 rounds, each for time of:

Row 500 meters
21 DB Thrusters (40#/25)#
12 Burpees
Rest 1:1 (work to rest)

These are sprints. The intention is to get through a single round as fast as possible, then rest. To help encourage this, you get only a 3:30 minute time cap. The thrusters and burpees are to be completed unbroken. You may scale the weights to 25#/15# but keep the workout as posted. If this is not possible the scaled workout will be a 350 meter row, 15 thrusters at 25#/15#, and 8 burpees.		 14m 00s
Workout Scaled
Mike Kovalcik 04/27/2013 Home Neighborhood run Run 3 miles 27m 39s
Performed as RX
Mike Kovalcik 04/26/2013 CrossFit Diem 130426 Five rounds for time of:

Run 400 meters
7 Overhead Squat, 155#/105#

There is a twenty minute time cap to this workout. Scale loads to 145#/95#, 135#/85#, or 125#/75. You may also scale to 115#/65# or lower but the reps increase to 10 per round.		 13m 04s
Performed as RX
Mike Kovalcik 04/25/2013 My garage Front squat burgener Front squat 3-3-3-3-3-3-3-3-3-3 220-220-220-220-220-220-220-220-220-240 lbs
Performed as RX
Mike Kovalcik 04/24/2013 CrossFit Diem 130424 4 rounds for time of:

24 wall ball (20#/14#)

24 T2B

- then -

29 box jumps (30"/24")



There is a 15min time cap to this WOD. If you do not complete the WOD within the time cap, add 1 second to 15 minutes for every rep not completed.		 15m 43s
Performed as RX
Mike Kovalcik 04/23/2013 My garage None 10 rounds
Back squat 3
2a. Max effort strict ring dips
2b. Max effort strict hspu
3a. 10 reps ground toes to kb
3b. 10 reps med ball sit-ups
255 lbs
Performed as RX
Mike Kovalcik 04/23/2013 My garage 130423 Push Press 3-3-3-3-3 reps

After a short specific warm up of 5, 3, and 2 reps, continue to work up in weight until all 5 work sets are completed. The work sets will be completed on a 3 minute clock.		 185-185-185-185(2)-135 lbs
Performed as RX
Mike Kovalcik 04/23/2013 My garage 130423 "Annie"

50-40-30-20-10 reps for time of:

DU
Ab Mat Sit ups		 7m 25s
Performed as RX
Mike Kovalcik 04/19/2013 CrossFit Diem 130419 or time:
5 Rope Climbs
5 Clean and Jerks, 145#/115#
4 Rope Climbs
4 Clean and Jerks, 165#/125#
3 Rope Climbs
3 Clean and Jerks, 185#/135#
2 Rope Climbs
2 Clean and Jerks, 205#/145#
1 Rope Climb
1 Clean and Jerk, 225#/155#

Scaled weights are as follows:
Men
125-145-165-185-205
105-125-145-165-185
85-105-125-145-165
65-85-105-125-145

Women
95-105-115-125-135
75-85-95-105-115
55-65-75-85-95
35-45-55-65-75

For the rope climbs, you must come down with control all the way to the floor. You may jump up but not jump down/fall off or the climb does not count. Strict pull ups (use a band if needed) are the substitution for rope climbs. 		14m 33s
Performed as RX
Mike Kovalcik 04/17/2013 CrossFit Diem 130417 Handstand Push up Skill Work

Practice your handstand holds, some negatives to a few, couple, or one ab mat, and even try some kipping hspu's.

Conditioning

As many reps/rounds as possible in 12 minutes of:

21 Overhead Squats, PVC pipe
7 Handstand Push ups
21 Front Squats, PVC pipe
7 Handstand Push ups
21 Air Squats
7 Handstand Push ups

For the front squats, use your chin to hold the bar in place and drive those elbows up. For the overhead squats, keep the pipe over the middle of the foot even though the weight is not significant enough to demand it. For these two movements, and even the air squat, how you practice them with little to no weight has great carryover into how you'll perform them when significant weight is present.

Kipping handstand push ups are allowed in this workout. Prescribed is head to floor/hands on floor or head to one ab mat/hands on blue plates. The first and only scale is head to one ab mat/hands on floor. If you cannot perform any of these, work on kicking into a handstand if you cannot and/or grab the heaviest pair of dumbbells and substitute presses. You want to get closer to doing hspu's, how much do you weigh? Don't grab light dumbbells.		 137 reps
Performed as RX
Mike Kovalcik 04/16/2013 CrossFit Diem 130416 4 rounds for max load and reps of:

2 Hang Power Snatches (20 seconds to complete)
Rest 20 seconds
Max reps Ab Mat Sit ups, 40 seconds
Rest 80 seconds

The goal of this workout is centered around increasing the load each time for the hang power snatch. There will be plenty of warm up sets so that your first round is a significant weight (relative to you). Everyone will be on the same clock of a rotating 20 second time interval. The clock will start, you will get 20 seconds to complete both reps (no dropping bar between reps), 20 seconds to rest, and so on.		 125-130-135-145 lbs
Performed as RX
Mike Kovalcik 04/15/2013 CrossFit Diem 130415 For time:

30 Box Jumps, 24 inch box
30 Jump Pull ups
30 Kettlebell Swings (1.5/1)
Walking Lunges, 30 steps
30 Toes 2 Bar
30 Push Presses (45#)
30 Good Mornings (45#)
30 Wall Balls (20#/14#)
30 Burpees
30 Double Unders

Scale those movements as needed. Scale reps to 20 as well, if needed. The time cap for this workout is 18 minutes		 17m 01s
Performed as RX
Mike Kovalcik 04/11/2013 My garage Burgener Squat Program Back Squat 10x3 285 lbs
Performed as RX
Mike Kovalcik 04/10/2013 CrossFit Diem 130409 Press 3x5 (sets across)

After warm up sets of 5/3/2, and on a three minute clock, complete three sets of 5 reps at the same weight. If you feel the need to go up during sets 2 or 3, that then becomes set one and you must complete two more sets of 5 reps at that new weight.

After completing press, you will take turns completing 8-10 rope climbs. This portion of the workout is not for time so take your time and focus on technique. If you cannot climb, this is your chance to give it a try, even if you only get half way up.		 125-125-125 lbs
Performed as RX
Mike Kovalcik 04/10/2013 CrossFit Diem 130410 Hang Power Cleans 3-3-3 reps

Warm up sets will be as follows - 5 (empty bar), 3, 3, 2, and 2. For your work sets, you may increase in weight each set. The work sets will be completed on a three minute clock.

** followed by **

Every minute on the minute, for 7 minutes, perform 7-15 wall balls(20#/14#) to a 10 foot target. Whichever rep range you choose for your first set, you must stick with for all 7 minutes. For example, if you choose 7 reps, you must end with 49 total reps, reaching that number, 7 at a time.		 120 reps
Performed as RX
Mike Kovalcik 04/08/2013 CrossFit Diem 130408 3 rounds for time of:

Run 400 meters
12 Squat Snatches, 115#/75#
12 Box Jumps, 30"/24"

For the squat snatches, scale the weight as needed so as to catch in the squat. It is a no rep if you catch with the hip crease above the top of the knee even if you finish squatting. If you are using less than 10# plates, the bar must pass below the knee caps at the beginning of each rep.

The reps for the box jumps is relatively low so use this time to try and use a box higher than you'd normally choose. Maybe 24 or 30 is too high but 20 or 24 you usually use. If this is the case, add some plates to top of the box.		 14m 08s
Performed as RX
Mike Kovalcik 04/02/2013 CrossFit Diem 130402 for efficiency of movement:


1A) Dips 5 x 2, 4, 6

1B) Mixed Pull Ups 5 x 2, 4, 6

2) Bulgarian Split Squats 4 x 15 / 15 ea. leg (NO Rest)

3) Squat Jumps (to 6" target) x 50 AFAP

4) Squats x 50 AFAP
20m 09s
Performed as RX
Mike Kovalcik 04/01/2013 CrossFit Diem 130401 - Strength 1) Every 20 seconds for 4 minutes:

1 Snatch (full) @ 75%

*Rest 3 minutes.

2) Every 60 seconds for 8 minutes:

1 Snatch (full) @ 95%		 135-135-135-135-135-135-135-135-135-135-135-135 lbs
160f-160f-160-160-160-160f-160f-160 lbs
Performed as RX
Mike Kovalcik 04/01/2013 CrossFit Diem 130401 for time:

400m run
* then *
3 rounds of:
20 KB swings (1.5/1)
15 box jumps (24"/20")
10 thrusters (95#/65#)
* then *
400m run		 12m 33s
Workout Scaled
Mike Kovalcik 03/30/2013 My garage Burgener Squat Program Back Squat 10x3 275-275-275-275-275-275-275-275-275-275 lbs
Performed as RX
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