CFWUx2 
10*200m on treadmill (1 minute rest between)
@Mom's 

Finally sort-of made up for real this time 8/24/23...ha, one year later. SC to 10yard pool, no kickoff... complete but not for time. ✅ The box.

modificado sin pileta con c2 row.

10 x 2\2

450m en todas las rondas

500m en todas es un buen desafío.

con 1 min de descanso buscaria 300\350m.

50m pool

1:45
1:43
1:41
1:39
1:41
1:39
1:37
1:40
1:35
1:37

1 min rest between rounds

Total 27:37

M/26/5'8"/170lb
CrossFit AFK

1:40-2:40
4:27-5:27
7:20-8:20
10:13-11:13
13:06-14:06

16:02-17;02
18:54-19:54
21:47-22:47
24:35-25:35
27:19 - Rx

Shoulders are sore after benchpresses, pull-ups, and thrusters.

subbed 7 burpee pull-ups for swims

16:11

I don’t have access to that kind of water so I ran. Also thanks to the mail man I took an unauthorized 2.5 min break. From start to finish it took me about 18 min

Went to the lake and swam and paddleboarded and tried out the new e-foil for 3 hours...I'm counting it ✅

10 rounds @ 100m
Alternated between fast/easy
1:25 easy 
1:15 faster rounds 
Restarted my stop watch each round so somewhere in the 25-30 min. range. 
I love swimming! Mom was a life guard. Swimming is a cardio that doesn’t thrash my body! 

7rds: q8:24

50yd Swim

2min Rest

33:37.09 — my shoulders are tired.

modified
--
10 AMRAP 2-min rounds, 1-min rest between rounds:

1 - DB SDLHP (2x 7,5 kg DB): 60
2 - Sit-ups: 44
3 - DB Push press (2x 7,5 kg DB): 53
4 - Squats: 67
5 - DB Swings (15 kg DB): 35
6 - DB bent-over rows (2x 7,5 kg DB): 50
7 - Toes-to-Dumbbells: 30
8 - Push-ups: 36
9 - Weighted Bench step-ups (15 kg DB): 30
10 - DB Deadlifts (2x 15 kg DB): 43
--
Peace.

34:27 including rest, sometimes longer than a minute. Hate. swimming.

Rx, all crawl, all rnds btwn 1:46 and 1:49.  Great workout!  Thanks HQ. 

Subbed 400m rows, damper at 5.5
1:28.2 + 1:30.1 + 1:32.8 + 1:34.8 + 1:35.1 + 1:35.1 + 1:36.9 + 1:36.4 + 1:35.5 + 1:37.1
= 15:42.0 + 9* mins rest = 24:42.0

*add ~3s each round to start the 1min timer, so add ~30s?

Rx 27:25
Avg time per 100 yd was 1:50

If you don't use it you lose it - swimming proficiency for sure. Take the 9 minutes of programmed rest away and I get an 18:25 1kyd - used to be much faster than that when I was swimming frequently. Lack of conditioning specifically for swimming aside, I felt clunky, and it very difficult to maintain form stroke after stroke, especially in the later rounds.

Somewhat RXD 
 first 5x100m swim with 20 push-ups after each 100m
 second 5x100m swim with 25 sit-ups after each 100m
total time: somewhere around 28-30 minutes

Rx’d: 36:30

Avg time per 100yds: 2:45

6 rounds
row 500m; rest 1 minute 

16:56

37:52 Rx

Pool is not open yet 😔. So My scale 2 min. each of Battle rope, run, kettle bell, walking lunges, wall ball, Echo, box jumps, row, jumping jacks, jump rope. 
Afternoon 3 rounds each 500m Upright rower and 35 KB swings 
Wife 6 rounds .5 mile Echo

”Less competent” swimmers?  That’s cold!

10 rounds for time of:
row 150 meters  , sprint 150 meters on Assault Air Runner,and 150 meters Echo bike.
Rest 1 minute between rds
2:15-2:11-2:12-2:13-2:27-2:20-2:21-2:24-2:21-2:21

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Monostructural, not a gimmick by any means but something definitely out of the ordinary, sport-specific, medium output followed by less-than-medium rest

					SHORT		MEDIUM		LONG

LIGHT												x

MEDIUM

HEAVY

DO I REALLY LOOK LIKE I HAVE A POOL SCALE
Pick a sport you aren't very good at and practice for 30 minutes; give yourself a number of good reps to get to, or something like that

DON'T SWIM PEOPLE REALIZE BREATHING IS EASIER WITH THE HEAD ABOVE WATER SCALE
AMRAP in 20 minutes of:
10 push-ups
15 squats
20 hollow rocks
*you can only work while holding your breath

OKAY FINE I'LL JUST GROW AT THE BOUNDARIES OF MY EXPERIENCE IN MY NEIGHBOR'S POOL SCALE
2 minutes of swimming or treading water, 1 minute of rest, 10 rounds

MY STUFF
Checked the box, I did one 400 meters ever 2 minutes for a total of 10 rounds. I felt like Jay: each one was 1:30. I'll get out of the box-checking soon.

GENERAL FEAR LEVEL: 8?