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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 04-30-2006, 06:13 PM   #1
Kathryn Steen
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Today I pulled a workout from the swim WOD's in the CF journal a few months ago.
A-1 is 50 squats + 500 kick, 50 push-ups + 500 pull, 25 burpees + 500 swim

did the whole thing in 43:10. did an extra squat on each burpee to make up for the no jumping on the pool deck safety issue.
just wondered if anyone else had tried this one and what they thought.
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Old 02-07-2011, 12:03 PM   #2
Bob D Pratt
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Re: Swimming WOD A-1

resurecting an old thread cause I'd love some more swimming WODs.
I did this today and it was a good workout. I did the kicking with fins (duckfeet) on. Otherwise as RXed 29:57.
I've been doing some WODs from CrossFit Endurance but I'm finding it hard to do things like 30 sec 'on' - 20 sec. 'off' in the pool.

m-52years, 6'2" 198 lbs
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Old 02-07-2011, 12:30 PM   #3
Jason Martin
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Re: Swimming WOD A-1

May have posted this before....

50m swim + 10 Burpees (pool side)
10 rounds for time.

I have done this a number of times... it's a good one.
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Old 02-14-2011, 12:06 PM   #4
Tanner Duncan
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Re: Swimming WOD A-1

sounds awesome! and slightly the wetness and issue when doing burpees?
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Old 02-15-2011, 04:45 PM   #5
Sam Radetsky
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Re: Swimming WOD A-1

CF Los Gatos has a 25 yard pool and we do a lot of pool WODs, especially in the warmer months. Pool workouts are great. They really take a lot of athletes out of their comfort zones and are just plain fun.

The last two we did (over the last 3 weeks) were:
10 Rounds
5 DB Hang Squat Cleans (45#)
10 Pushups
50yd swim (freestyle is the stroke most people do, but a couple people have swimming backgrounds and do other strokes)

7 Rounds
50yd swim
2 jump out of water to pool deck (the water depth is 3 feet at the wall, some of the athletes can just jump out like a box jump, we scale by using the hands)
5 HSPU (there is a wall about 15' from the pool)

We only use the rubber hex dumbbells on the pool deck and since most pool decks are brushed or pitted concrete designed to prevent slipping, we have never had a problem with slipping. We have brought bars and bumpers for deadlifts to the pool deck and kettlebells for swings and farmer carries on a grassy section alongside the deck.

A goal of mine is to get the kettlebells made of rubber, bumper style (they were used in the '09 Games), and do underwater farmer carries on the pool bottom.

Great to see some other ideas.


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Old 02-18-2011, 12:22 PM   #6
Kyle Graves
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Re: Swimming WOD A-1

These are awesome. Unfortunately I use the gym at the University of Wyoming so all the normal rules keep me bogged down. I could probably get away with the push-ups/Sit-ups/Squats on the deck but nothing else. I wouldn't be surprised if some sort of a popped up in the near future. I know lots of former swimmers that crossfit.
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Old 02-18-2011, 03:09 PM   #7
Jason Martin
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Re: Swimming WOD A-1

No issues with slippage for me, if you have a very slick deck you could probably toss down a towel.

That WOD got a lot of funny looks from the "real" swimmers for me.

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