Run and Gun

Hi all

SWIMMING. A wonderful way to get real fit; and should be a part of any fitness program. It works the entire body with low impact, helps with breathing, and builds muscles! This is definitely a sorely missed part of our programming. I don't have any plans on installing a swimming pool. I wish!  However we do have a few swimming pools and ocean rock pools nearby.

Firstly, if you're willing and able, and are planning on participating in the CrossFit Open Games I highly recommend you try and fit in 1 or 2 decent medium to long swimming sessions per week.

Secondly, even if you're not planning on participating in the CrossFit Open Games, in your own time, I would like for you to record on the dedicated board at the box your times for Freestyle swimming:
  • 50m
  • 100m
  • 400m
  • 800m
  • 1500m

You don't have to do them all in one session! Just record your best efforts.

Of course if you can't rx it - that is freestyle swim those distances, you can scale by wearing floaties, using kickboard, flippers etc etc. Just do the best that you can.

Looking ahead:

- we will have a Saturday swim wod at Freshie (watch this space)
-  I plan on putting down a swim program, under the "Extra Mile" link on our blog. It will be simple to follow, like the Rowing program. The program will be based off the thoughts of Chris Hinshaw (Endurance coach, Norcal).



Today's workout



TIGERPHOENIX
1) 1rm Shoulder to overhead*

*taken from rack

2)  4 rounds, Every 5 minutes complete:

600m run
60 Single Skips
Max effort pull-ups in remaining time cap


1) Thruster* / Push Press / Push Jerk / Split Jerk
1-1-1-1-1

* Taken from floor

2) 4 rounds,

In 5minutes complete:

600m run
60 Doubles
Max effort muscle ups in remaining time cap