Jun 4, 2014

Thursday 14.06.05

***In the Harney Pool***

Swim WOD
1 Round for Survival

- 100m Free Style
- 100m Breast Stroke
- 100m Side Stroke
- 200m Free Style
- 200m Breast Stroke
- 200m Side Stroke

Breath Control

Post loads and results to www.ironmajorcrossfit.com

Coach's Notes. Standard start times of 0545, 0630,1030. Warm up prior and be ready to 3, 2, 1...Go!

WOD: Swim Day! I know all you land lubbers like to get close and personal in the lanes. Strap on your bathing suit, swim goggles and water wings and hit the Harney Pool. Get you out of your element and work on moving a long distance while in water. This is not a timed event, just task priority. A couple different strokes here, if you are a beginner, do not fear, throw in some elementary back stroke as active rest.

Swim Videos: Helpful links on how to swim below.
Skill: Try and pace yourself through controlled breathing.  Take 3-4 complete strokes at a moderate pace with one breath.  Repeat for 1 length of the pull starting in the deep, headed towards the shallow end.  Slow is smooth and smooth is fast.  Don't be afraid to grab a rope or a side wall...


Jimmy Chen said...

Did this in the later mornings where it's less hectic at the pool. Did my "one-trick-pony" stroke for the entire WOD.

Tried to do breast stroke at the end to get familiarized with it, but after gobbling insane amounts of water, decided to give up. Pool - 1, Jimmy - 0.

Someday, I'll get that stroke down!!

Dan R. said...

Hit the pool at 0545 this morning. I like a WOD where I can roll in and start with virtually no warm up.

Worked some back squats afterward.

Ross said...


No coordinating times for pool and my schedule as usual here.

Took Girls State Delegates and 3 new 2LTs on a 2.5 mile run this AM.

After lunch adapted a workout from last week that I missed here.

3x3 @155 of a Squat Clean into Push Press, Push Jerk, Split Jerk (all that is 1 rep).

Main WOD

- 10 Muscle Ups (Bar MU for me)
- 100 Push Press (75/45)
- 1000m Row

Time - 8:55

Signed up to do Granite Games qualifier (for fun) with the CF Beo community down in Sioux City, excited yet wondering why I signed up for three more weeks of "CF Open Like" nerves and pain.....