Wednesday 1/23 WOD

[rord]

It's been a long time since we got wet. Time to get back in the pool.

Break out your times Swim #1 / Run #1 / Swim #2 / Run #2, and total time (so we know how long you're resting in between).

Hoo-Yah!!

[trent77]

Just thought that I would introduce myself, my name is Trent, I live in Atmore Al, Im 17 years old and I have the same goals as just about everyone here: to be a US Navy SEAL. Im just starting to try the crossfit WOD and for the workout today I do not have a pool or rowing machine available. I was just wondering what exactically the SDHP was. Thanks

[pipelinesurfer]

Just thought that I would introduce myself, my name is Trent, I live in Atmore Al, Im 17 years old and I have the same goals as just about everyone here: to be a US Navy SEAL. Im just starting to try the crossfit WOD and for the workout today I do not have a pool or rowing machine available. I was just wondering what exactically the SDHP was. Thanks

good to hear from ya trent. a SDHP is a sumo deadlift high pull(sounds fun right?) take a dumbell/kettleball or i guess you could even use a regular weight bar and perform basically a dead lift(if youre using db or kb bring it down between your legs) then stand up and while coming up bring the weight(db/kb etc) up to below your chin, the high pull. if thats not clear theres a video of it on crossfit.com i think. good luck with your training, hooyah!

[mcarthurtl]

I have been swimming my entire life and am also a swim coach but what is the Combat Swimmer Sidestroke? can we just do freestyle?

[alexsmurray]

For the CSS go to youtube and just type in Combat Swimmer Sidestroke and you'll find a Stew Smith demonstration. When I first started using it I was not a fan, but now that I've been doing it for a little while it feels very comfortable, methodical, and easy to use for long distances.

[mcarthurtl]

ok, thanks for the help

[trent77]

Hey Thanks for the information im looking foward to trying it. Hopefully the pool will open back up soon.

[sonovthegun]

hooyah, i guess

was sick yesterday, felt better this morning. tried to combine monday and tuesdays wods. started with pullups and double unders, then i was gonna do the tuesday one. 5 pullups and i fell of the bar hacking like a pig. rediculous.
enjoy it guys

[pipelinesurfer]

been awhile since ive done any kind of swimming, let alone WOD style. i have no access to a swimming pool, so my friend and i went to the beach for this one.

swam the 500 yrd parallel to shore, got funny when i would come up on a sandbar, and be paddling in sand. anyway after the 500 did ALOT of pushup and flutterkick sets in the muck. couldnt stand the idea of a long run, so i did a bunch of interval training in the soft sand, pretty tough. after that did some more pushup and flutterkick sets, then had to leave to get ready for class.

time-~1:00 hour

fun day, running in the sand and such

[nollt2]

No pool or row machine, so I had to do the SDHP. Here's how it went;

200 SDHP = about 7:30 min
1.5 mile (treadmill) = 12:16 min (legs were very heavy at the start)
200 SDHP = forgot time but I think it was around 8:30 min
1.5 mile = 12:36 min (legs were definitely heavy)

total time was 42:16 min, and I'm not sure if I'll be able to walk tomorrow.

[booradley073]

Time was 50.17 with using the SHDP. My arms were dead on the second run at the start

[danodec]

Hey fellas.

Swim #1 / Run #1 / Swim #2 / Run #2,
9:34 / 9:27 / 9:25 / 9:33 = 37:59

t = 48:51 (breaks consisted of throwing on shoes and shorts over my jammers and walking to/from treadmill)

Good workout! Thanks for posting it, Rord.

Alexsmurray, I'm anxious to see your time, I'm convinced you're half fish!

[asylum1968]

I did the row/run/row/run cycle because...well, rowing is a tough-a$$ workout.

Times as follows:

row 2K: 8:05
run 1.5 miles: 13:23 (rubbery legs at first )
row 2K: 8:30
run 1.5 miles: 13:50 (rubbery legs again)

total time working: 43:48

total time, transitions included: 51:20

total rest time: 7:32

I had to walk from the rower on the second floor of my gym to my start point outside for my 1.5 mile. That was the only "break" I took.

[Neumeister]

Went to Gator Beach today with a friend and didn't get back till late so didn't do this one. Gonna do some KB stuff instead. There's some good times being posted, hoo-yah!

[alexsmurray]

Danodec

I wish I could've done this WOD today, but my new puppy is taking up too much of my time! I am going to do this one tomorrow though and I'll post my times tomorrow. The swims will be good, but my run times are never good!

[badboy5863]

I didnt have a pool available for today so i did the ladder workout from a few days ago. 1 dead lift, 2 push ups, 3 leg levers for set one, 2 dead lift, 4 pushups, 6 leg levers for set 2, etc. I climbed to 17/34/51. Total time - 49:00

[B HURB]

Well well well, Ben had a fun day. I hit pr's twice in a row today for swims! However, I used breaststroke cause I'm not yet comfortable with my css, which I'm working on.

Swim 1: 9:30 (pr by 30 secs)
Run 1: 10:48 (the tredmill slowed me down a little)
Swim 2: 9:27 (pr by 33 secs HA!)
Run 2: 10:37 (this time outside in the cold and with a wet swim suit my legs felt like they were undergoing freezer burn and my nuts were the size of quarters)

[jakryabre]

200 SDHP / 1.5 Mile / 200 SDHP / 1.5 Mile
8:13 / 12:30 / 8:35 / 13:04

Total = 42:22

[Kramerz]

First day underway and working almost exclusively on the NS Xfit workouts this time around.

Row / Run / Row / Run
7:47.3 / 12:13 / 7:47.8 / 12:20

Start to Finish: 52ish

Runs were on Treadmill and taken easy due to recovering from an ankle injury.

[bch0021]

Swim #1 / Run #1 / Swim #2 / Run #2
--9:13-----11:37-----9:29-----11:04

Total Time w/ transition = 55:12

I love these kinds of workouts because they can be so humbling. I can see where I need some work! Just have to push that much harder next time. Good times guys!

[JLPestkeJr]

Alright Ben, I dont even wanna hear it. Did the run first outside (a nice 20 degrees) before heading into the pool. Got 500m CSS in and 250m of random swims before I got kicked out cause they were closing. Did the last run outside soaking wet and at 15 degrees. Stupid as hell probably but a nice kick in the nuts to wake me up, and I actually ending up finishing faster.

Actually took it kinda easy today cause my legs are still dead, but a PR in the swim nonetheless.

Time: Run/Swim/Run --> Didn't time the 2nd 250m swim
--> 11:30/10:49/10:52

~Jim

[nomanmoonme]

10:47 (CSS for first half don't have it down yet freestyle for the rest),11:01, 10:33, 11:15, running upstairs to the treadmill hurt my time added a bit. 49:36 with transistions