Jun 2, 2013

Monday 06.03.13

4 rounds for time:
50 yd Swim
25 Push-ups

Post time to comments.

Coach's Notes. 
Swim hard, down and back.  25 chest to deck, full ROM push-ups.  There you go, 4 rounds -- get it done!  Like any other WOD, don't shortchange your warm-up.  Get loose with some dynamic stretching, swim some easy lengths, maybe throw in some work with the kickboard and buoy before pushing hard.

DISCUSSION.  I know we have some K-Star fans out there.  Any thoughts on the new M-WOD Pro site?  Has anyone ponied up for a subscription?  Can't blame the man for monetizing a valuable product,  but I feel a little shut out.  Don't know what you've got 'til it's gone...

Training Videos.
  • "Swim Tips for CrossFitters: Part 1 and Part 2" - swim coach and Crossfitter Chris Michelmore reviews some basic fundamentals to make you more efficient in the water.  Requires a CF Journal subscription, which will set you back to the tune of $0.00.  C'mon now!
  • "Prancercise: a Fitness Workout" - when the novelty of this whole "functional fitness" trend wears off, consider taking your workouts to the next level using this "springy, rhythmic way of moving forward, similar to a horse's gait."  Remember... mechanics and consistency before you ramp up the prancing intensity.


scottnkelly9901 said...

IMCF Hohenfels

For time
Back Squat (155) 10-9-8...4-3-2-1
Pull-ups 1-2-3...7-8-9-10
@ 9:36

200m "run"
25x push-ups

100x situps (not timed)

Swimming is just not an option here.

Jared said...

8:53 for this morning's WOD. Push ups felt very heavy today.

Matt B. said...

Prancercise? A modern twist of a medieval favorite: http://www.youtube.com/watch?v=L9nXfffeAIU

5x5 OHS @ 75#. Sets got easier when I remembered to farm tension.

Planned some 1:1 intervals in the neighborhood, but kids woke up and needed breakfast. Subbed pushups and hollow rocks.

Jake, Awesome job this weekend!

Jodie Kunkel said...

16:30. Agree with Jared, push-ups were heavy. Doing this workout in the resort pool made it worth all the beer I've been drinking.

Andy said...

11:14 in the pool. No lifeguard intervention required, good WOD. Followed with 8 x 25yds EMOM and some light aqua-prancing.

Thanks to Jared for the skill session afterward. Work in progress...

Jason McKenzie said...

12:25ish. I stink at swimming so good WOD for me to tackle. Goats require work.

Ross said...


Hey I am back for a day, spent the last 9 days on vacation, got in some good runs, and hiked nearly every day but not much else..

No pool for me today so I made up Squat Challenge Wk4 one event

Started with some box jumps, then

I did 2 sets of 20 at 155, I would say that is my 20RM for the FS, it beat me down.

13 Cal Row
13 TTB
6 rds, just couldn't get the TTB to work after the 1st round..

Now to jump in the wonderful GSA van and drive 1600 miles out to Washington..

Noah said...

After 10 days off this was a rough welcome back since HRPU and I are not on the best speaking terms. 14:50 Rxd. Stoopid pushups.

Jake78 said...

Will have to do this one later, had some offspring issues this morning.

MWOD Pro... well its about time he did that really. He's been given out free professional physical therapist advice for years that's better than most of the practicioners you'll ever meet. He's established a name for himself and "hooked" folks to his site. Perfect marketing.

However I bought the book, so I won't be paying a subscription anytime soon.

Jake Atkins