Johnny's W.O.D.: Saturday W.O.D.

20101015

Saturday W.O.D.

WARM UP

Shoulder/Hip Mobility
Foam Roll
GHD Back Extension x15 x2
Air Squat x15 x2

**BUY IN ONLY
Max Rep Pull Ups 2 attempts (Gravitron if you must/Bands Preferred)

W.O.D.
FOR TIME

Bike 2 Miles
Row 2k
Bike 2 Miles

Stay strong!
-Johnny

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Johnny's Bio

*CF-L1 Trainer

*USA Weightlifting L1-Sports Performance Coach

*CF Endurance Certification - October 2013

*Director of Competition
CrossFit Games
North Central Region 2012

*Ranked 35th Worldwide
CrossFit Open 2012
Master's Division Athlete

John DiMercurio
a.k.a. Johnny D.
immersed himself into CrossFit training in November of 2007. At age 50 he now excels as a coach and as an athlete practicing and applying the methodologies, concepts, and movements of CrossFit and Olympic Weightlifting. Johnny has made it a point to build a solid and respected network of resources within the fitness community. His combination of knowledge, leading resources and the ability to lead by example are just a few areas where you'll find success with Johnny as a coach.

Upon graduating from Western Michigan University in 1989, he pursued and won the job of selling medical devices into the hospital operating room arena in San Diego, California. For the next 8 years Johnny experienced fitness in the Southwest and came to realize that there were real goals to becoming fit which did not include a great bicep and 8 pack abs. “When I moved out to San Diego, I didn’t know a soul. So to kill the boredom I started making up workouts that involved old school moves like jumping jacks, sit-ups, push-ups, sprinting on the beach coupled with swimming, biking and even surfing. 15 years later I found a blog regarding CrossFit which linked me to the CrossFit website and I haven’t looked back since.”

Favorite quote: “Let the first impulse pass. Wait for the second." -Baltasar Gracian

Favorite Hero WOD: “NATE” 20min. AMRAP of:
2 Muscle Ups
4 Handstand Push-ups
8 70# Kettlebell Swings

Favorite Lift: Overhead Squat