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/
*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:
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:)
Ooooops.
Jen PF not Jan.
My humblest apologies.
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...
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.
yesterday's swimming wod was a great way to workout on a hot day. I love summer:) Thanks Lou!
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