Jan 19, 2010

WEDNESDAY 100120

Swim!

10 x 50m sprints, every 1:30. You have 1:30 to complete your 50m and rest

Post splits to comment

15 comments:

jeffrey.paine said...

As Rxed and on interval:
42, 46, 47, 50, 53, 54, 56, 58, 56, 56

RW said...

35, 34, 40, 41, 42, 43, 43, 44, 43, 43

So if you walk into Harney today and look at the white board you will see that someone decided to right on the board the "official" CrossFit warmup. I think it is worth pointing out to everyone that in fact there is no "official" warm-up. Your warm-up like you workout should be constantly varied, scaled to your skill/ability level and include a few basic elements. I took the following excerpt from the CrossFit Journal article on warming up that we have posted to this blog site:

"The essential features of our warm-up are that they include a stretch and major hip/leg extension, trunk/hip extension and flexion, and pushing and pulling movements. The combinations are limitless and might include more challenging movements like good mornings, hollow rocks, rope climb, or handstand push-ups in place of back extensions, sit-ups, pull-ups, and dips. The movements used will largely depend on your athletic development,
but over time the more challenging movements can be included without being a whole workout."

Nick said...

as rxed 43,44,43,44,44,44,46,42,42,40
need to work on kicking more

Michael said...

The Swim took about 23:48...I needed a little more rest than 1 every 1:30 to avoid drowning.

I met Fran for my cooldown in the gym
6:23 (Little off my PR, which was 5:25, but I attribute it to my warm up in the pool)

upty03 said...

Made up Fran first...5:20 (tied my time exactly from NOV)...wanted to break 5 min, but couldn't do it.

Rested 15 min, then went into the pool. My splits ranged from 44-58, but I took as much rest as I wanted between...Sorry, but swimming is a scaled event for me.

John McGrady said...

36, 39, 43, 54, 51, 49, 1:00, 54, 49, 1:00

Rounds 4, 7, 10 were breast stroke, so they were slower. But they allowed me to catch my breath and keep the pace.

J. O'B said...

45,45,45,45,45,45,43,43,45,43
then 100 double unders - 3:42 (8:48, 16SEP09)

Gary said...

Made up last monday's deadlift/METCON workout
Then hit the pool:
33,35,34,35,37,38,38,38,39,38

Feeling a little nauseated from swallowed pool water now.

Brian said...

35-38-37-39-40x4-38-41

CR said...

I'll get on this WOD sched some day.

I swam during my last WOD so ran
5k , did an "unofficial warmup", then did 5 sets of 5 x hanging power cleans and 10 DUs. Time of 5:48

scaled from 135 to 125 on set 4 to keep up intensity.

craigrr said...

55, 58, 54, 55, 54, 56, 57, 55, 54, 55

Phil B said...

good to join the morning crew in the pool. you are some motivated dudes.

46,44,43,43,43,43,45,46,47,47

Rage Peterson said...

Completed TUES workout in 6:12, then went SWIMMING (felt it in the TRIs):

47, 46, 45, 47, 47, 48, 49, 50, 51, 53

C.L. said...

I have found a new nemesis (along with double unders and overhead squats) and it is swimming.

Scaled intervals to every two minutes based on my abysmal split times:
:54, 1:06, 1:06, 1:10, 1:19, 1:12, 1:12, 1:14, 1:18, 1:16

AnnieD said...

50, 47, 47, 50, 48, 50, 50, 50, 50, 50