Sunday, July 21, 2013

7/21/13- Swimming WOD


Join Coach Lou at the Souderton Pool from 12-1pm for a fun Swim WOD.

Please post your reps and score to comments!


*If you are interested in the Gymnastic/Oly Seminar with David Durante and Chad Vaughn, please see link for a break down of the days. If you would like to sign up, please see Coach Bussom first!
http://www.southmountaincrossfit.com/category/wod/

5 comments:

Lou W. said...

Great workout today guys! Another great group of returning swimmers as well as a few first timers.

Things got a little technical today as I tried to give some helpful hints on how to improve efficiency by decreasing the strokes/length average.

Inspired by Dan H.'s most recent analysis of the mechanics of damper settings and rowing efficiency I even put a mathematical equation on the board:)

Velocity = Stroke length x Stroke Rate

Anyway, here's the workout and results...

*Before the workout each swimmer established their strokes/lap goal #

"The Catch"
12 minute AMLAP w/ 3 rules

1. Each swimmer must exit the pool and get back in after every lap completed.

2. Only laps where the swimmer finishes in less than their (stroke/lap # +3) count as a good lap.

3. Any lap where a swimmer exceeds their (stroke/lap # + 3) must be followed by 10 reps (alt legs) standing lunge "Buy in" to continue the workout.

Results are as follows...
The first number being the swimmer's stroke/lap goal number and the second number being the number of laps completed in 12 minutes.

Julia B-- 23 strokes/ 14 laps
Jan PF-- 21 strokes / 14 laps
Anthony D-- 17 strokes / 10 laps
Mark D-- 17 strokes / 13 laps
Katie D-- 15 strokes / 15 laps
Julia M-- 25 strokes / 12 laps
Sharon-- 23 strokes / 9 laps
Bekah B-- 26 strokes / 12 laps
Josh I-- 17 strokes / 12 laps
Chris G-- 25 strokes / 10 laps

Hope everyone had fun. I will make sure to limit the counting and bring some poker chips for next time around:)

Lou W. said...

Ooooops.
Jen PF not Jan.

My humblest apologies.

RobC said...

I am really feeling yesterday's WOD (actually it may have been the warm-up). Short of breathing and staying completely still, my legs are on fire!

Good times...

Josh Wagner said...

Your definitely not the only one I am sure of it ROB. Heavy back squats are potent on the glutes and posterior:) Feels Great! Happy walking.

Julia said...

yesterday's swimming wod was a great way to workout on a hot day. I love summer:) Thanks Lou!