It’s the eve of the 2015 edition of the CrossFit Apex Swim WODS and I’m excited to get started on our third summer of this program.
I’ve got some interesting programming planned and have continued to fill my coaching tool-bag with tips and drills to make all of our Apex swimmers more efficient and comfortable in the water.
From the looks of the signups we have a bunch of returning swimmers, but there are also a few newcomers who I think would benefit from a few bullet points concerning this offering.
So here we go…
Schedule—Apex Swim WODS will run every Sunday morning from 11am-12pm. Swim WODS start tomorrow May 31st and will conclude with the Apex Burden March on Sunday, August 23rd (mark your calendars now!). Please make sure to arrive at the Souderton Borough pool around 10:45 so we can everyone in the door, get waivers signed and be ready to enter the pool as close to 11 am as is possible.
Location—Swim WODs will take place in the 10-lane competition pool of the Souderton Borough Pool. The Address is 31 West Summit Street Souderton PA. Please park near and enter the pool through the front gates just opposite the Souderton Borough Park.
Weather—It looks like there may be some inclement weather in the forecast for tomorrow. Obviously, our ability to swim will be dictated by the possibility of thunder or lightning. We WILL swim in the event of just rain. I will make sure to post both on the CF Friends site as well as the Apex website if there are any weather related cancellations.
Equipment—Swimmers should come to swim WODS with a bathing suit, goggles and a towel. Swim caps are recommended for those with longer hair, but not required.
Format—Swimming WODS will run much like a CrossFit workout. We will spend the first half of the class working on stroke technique and improving comfort in the water. The final 20-30 minutes will be a challenging workout which will combine swimming with other exercises. Both portions of the workout can (and will) be scaled to accommodate all level of swimmer.
Price—Apex swimmers have two options for swimming WODS this summer. Swimmers may pay for the entire summer ($110 Apex Members / $160 non-members) or may pay to “drop in” to a class each Sunday. Payment can be made each week at the pool or can be paid in the box at CrossFit Apex. Please note that CrossFit Apex is paying to rent to pool each weekend so it’s imperative that we have all season-long swimmers paid up and that “drop-ins” take care of payment every time they drop in. Drop-in payment should be given to me and not to the Souderton Pool staff.
Hopefully this message answers any questions you may have about this summer’s swim WODS, feel free to message me with anything I didn’t cover.
See you tomorrow!!!
Lou
Anyone PR this week?
Sameer P.
I’ve got some interesting programming planned and have continued to fill my coaching tool-bag with tips and drills to make all of our Apex swimmers more efficient and comfortable in the water.
From the looks of the signups we have a bunch of returning swimmers, but there are also a few newcomers who I think would benefit from a few bullet points concerning this offering.
So here we go…
Schedule—Apex Swim WODS will run every Sunday morning from 11am-12pm. Swim WODS start tomorrow May 31st and will conclude with the Apex Burden March on Sunday, August 23rd (mark your calendars now!). Please make sure to arrive at the Souderton Borough pool around 10:45 so we can everyone in the door, get waivers signed and be ready to enter the pool as close to 11 am as is possible.
Location—Swim WODs will take place in the 10-lane competition pool of the Souderton Borough Pool. The Address is 31 West Summit Street Souderton PA. Please park near and enter the pool through the front gates just opposite the Souderton Borough Park.
Weather—It looks like there may be some inclement weather in the forecast for tomorrow. Obviously, our ability to swim will be dictated by the possibility of thunder or lightning. We WILL swim in the event of just rain. I will make sure to post both on the CF Friends site as well as the Apex website if there are any weather related cancellations.
Equipment—Swimmers should come to swim WODS with a bathing suit, goggles and a towel. Swim caps are recommended for those with longer hair, but not required.
Format—Swimming WODS will run much like a CrossFit workout. We will spend the first half of the class working on stroke technique and improving comfort in the water. The final 20-30 minutes will be a challenging workout which will combine swimming with other exercises. Both portions of the workout can (and will) be scaled to accommodate all level of swimmer.
Price—Apex swimmers have two options for swimming WODS this summer. Swimmers may pay for the entire summer ($110 Apex Members / $160 non-members) or may pay to “drop in” to a class each Sunday. Payment can be made each week at the pool or can be paid in the box at CrossFit Apex. Please note that CrossFit Apex is paying to rent to pool each weekend so it’s imperative that we have all season-long swimmers paid up and that “drop-ins” take care of payment every time they drop in. Drop-in payment should be given to me and not to the Souderton Pool staff.
Hopefully this message answers any questions you may have about this summer’s swim WODS, feel free to message me with anything I didn’t cover.
See you tomorrow!!!
Lou
Anyone PR this week?
1 comment:
We had 19 swimmers out for our first Sunday Swim WOD of the 2015 season. There was an excellent mix of both returning swimmers and first-time attendees.
Swimmers got a short intro, which touched on a few of the finer points of swimming etiquette; displayed their comfort in the water with some bobs and wall kicking; and worked their way through balancing, freestyle and kicking drills before taking on the WOD “KICKSTART.”
“KICKSTART”
12 minute AMRAP
• 25 yards flutter kick (with board)
• 25 yards pull (with buoy)
• 25 yards freestyle swim
Lisa Kehrle—4+1
Alexis Moyer—5+2
Melanie Swan—3+1
Corinne Dougherty—4
Chris Walsh—7
Cari Dientsman—7
Anna Dientsman —7
Niki Weiss—5+1
Anthony DiPietro—
Katie DiPietro—
Nick DiPietro—5+2
Matt Dougherty—4
Todd Pollock—6
Roberto Rivera—2
Mike Kehrle—4+2
Rachel Kehrle—6+1
Hannah Boland—7
Julia Rostron—7
Mark DiPietro—6
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