21

Oct / 09

Constantly Varied: Taking our WODs underwater

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CrossFit’s movements are constantly varied so that we force our bodies to constantly adapt and therefore grow stronger.  However, all of our WODs are completed on dry land with ample air supply.  Albeit, this is more due to a logistical problem than an aversion to water (except in some cases!  :) ).  This CrossFit Journal article talks about broadening our horizons and taking our WODs beyond dry land.  Since some of our members spend a good amount of time in the water, I hope this’ll be not only relevant, but helpful!

The author, Tim Morrison, posts a few workouts that resemble CrossFit’s high intensity WODs.  All you need is a 25-yd pool, a passable technique of freestyle, breast stroke (or side stroke), backstroke, and perhaps butterfly, and a kickboard, fins, paddles, or buoy. Unless otherwise specified, in the workouts described below, “pull” means using the arms only, with paddles on the hands and a buoy between the legs; “kick” means using the legs only, with the arms on a kickboard; and “swim” means using the full-body stroke. Calisthenics are done on the pool deck.

Here are some sample WODs from his article:

Warm Up:
3 rds: 150 meters swim, 100 meters kick, 100 meters pull (each faster than the last)

WOD:
8 rounds for time:
15 squat jumps
25 meters swim underwater from dive
30-second vertical kick with hands out of water (“eggbeaters”)
25 meters sprint kick

WOD:
10 lengths swim
1 length underwater (use fins if needed)
9 lengths swim
1 length underwater
8 lengths swim
1 length underwater
7 lengths swim
1 length underwater
etc., down to 1 of each

WOD:
Continuous. Decreasing numbers are moderate swim; 50s are timed sprints.
Keep 50-meter times as close as possible to the first one.
400-50-350-50-300-50-250-50-200-50-150-50-100-50-50-50

There are plenty more where those came from. Just make sure you RECORD your times!

WOD 10.21.09

In teams of 2, complete:
AMRAP 15
10 Box Jumps
10 Burpees

While one partner completes the round, the other is doing continuous sit ups. Should the partner stop performing situps, the other must stop as well. Count each round of jumps/burpees.

Post rounds to comments.

12 Responses to “Constantly Varied: Taking our WODs underwater”

serena
October 21, 2009 at 7:31 AM

Thanks for posting, Ruth! This is so awesome :)

The swim WODs look like so much fun!!!!!!!!!! Actually looks very similar to what we do during our Masters workouts, especially on sprint days. Even on our distance days, we decrease our intervals (each, say 400m or 200m, faster than the last) for our sets. Since this is CrossFit, these WODs are shorter, but more intense. That last one is a set an Olympic sprinter would do during practice.

Let me know when y’all ready to get into the water. I can help set something up. :)

Ruth
October 21, 2009 at 8:46 AM

Woohoo! Sounds like fun. Maybe we’ll designate a water wod for a Saturday workout soon? Btw, it was Sean’s idea for the post since we have so many swimmers as members!

Marcus
October 21, 2009 at 9:12 AM

Ruth, you’ll be demoing each of these though, right? >:)

Michael H
October 21, 2009 at 9:26 AM

I’m looking forward to this!!

serena
October 21, 2009 at 2:10 PM

No, Marcus, you’ll be doing the demo. For time.

:)

serena
October 21, 2009 at 8:33 PM

ESTES vs. TESTES tonight!

Estes: 11 rds + 6bj
Testes: 13 rds + 7bj
Testes won out this time, but we were close!

Greg: Great to meet you, and WELCOME!

Steph: You rocked it. Burpees suck don’t they? I kinda like the first ten, that’s about it.

Jake: ….

:)
And Michael: Pimpin’ ain’t easy…

ruth
October 21, 2009 at 8:41 PM

i’m thinkin rematch! Well done today, both teams in representing their respective genders! Welcome back Greg! It’s always good to see you and way to volunteer for the 24″ box!

Way to push each other, Serena and Jake!

Steph, welcome to the wonderful world of burpees and don’t let Michael’s pimp hand get outta hand! But thanks for showing us how that “Stretch” is really done!

serena
October 21, 2009 at 8:48 PM

Also thanks Marcus for the warm-up sets lately. Learning alot. An adequate warm-up definitely helps prep for the WOD. (But we could definitely afford to leave the 400m/800m run out, I think)

Dude! A note for the ladies (and some gents): Wear proper underwear for sit-up days to avoid the crack scab. Avoid thongs, guys. Ouch.

Marcus
October 22, 2009 at 10:30 AM

Serena, I think guys would do well to avoid thongs, period. Much like UGG boots. Just don’t do it.

ruth
October 22, 2009 at 10:33 AM

boo!

i heart uggs.

i don’t heart v-necks or thongs on guys.

Jake
October 22, 2009 at 10:44 AM

Great WOD and the girls did great, mainly you Steph. Serena, on the other hand, thanks for kicking my a$$ on the burpees

serena
October 22, 2009 at 11:17 PM

Jake: You really got me going when you came up to me and challenged me with the burpees. With you doing burpees right next me, I pushed myself so much harder.

Don’t ever do that again, ok?
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