Mike Kovalcik

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

April 1, 2013

Performed at: CrossFit Diem
Workout Name: 130401
Description: 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
Results: 12m 33s
Workout scaled
Modifications at: box jumps to a 20" box.....BUT I DID BOX JUMPS!!
Athlete's Notes: i did box jumps!! calf is pretty sore, but i did it! box jumps were slow and controlled. stepped down from the box. kb swings and thrusters were unbroken.

2 similar workouts

Date Name WorkoutDescription Results
04/01/2013 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
04/01/2013 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