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

20110526

Friday W.O.D.

GROUP WARM-UP

*10 minute Kettlebell Skill:

TGU + Windmills

W.O.D. #1

EVERY 30 Seconds
Perform 1 Power Snatch & 1 Ball Slam (40 lbs) every 30 seconds for 10 minutes.
*Use 65-75% of 1 RM Power Snatch

W.O.D. #2

"Jackie"

1k Row or 1k Run
45# Barbell Thruster x50 (MedBall Target)
Pull-Up x30

Stay strong!
-Johnny

1 comment:

Johnny D.May 27, 2011 at 7:55 AM
WHITEBOARD:
*Joe 11:20 Supine Pull Ups +35 thrusters
*Rob:10:37 PullUp Negatives
*Mike:10:45 Rx'd w/1200m Run
*Trey:11:11 PullUp Negatives
*Johnny: Long Version - Cops showed up...doing it later today...stay tuned and 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