Saturday

210710

Workout of the Day

43

5 rounds for time of:

Swim 100 yards
30 push-ups

Post time to comments.
Compare to 170902.

Scaling:
If you are a proficient swimmer, perform this workout as prescribed. If you are an inexperienced swimmer, reduce the distance. Strive to complete each swim in approximately 2 minutes. Spend the warm-up practicing a push-up option that allows you to complete at least 10 consecutive reps. Before heading to the water, spend time watching instructional swimming videos.

Intermediate Option:
5 rounds for time of:
Swim 75 yards
20 push-ups

Beginner Option:
4 rounds for time of:
Swim 50 yards
15 knee push-ups

Workout Tips

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Comments on 210710

43 Comments

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Megan Dutton
November 17th, 2023 at 7:40 pm
Commented on: 210710
17:01- 100 yards with 75 freestyle and 25 backstroke/ 30 push ups
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Jeremy Maillet
September 25th, 2022 at 3:51 am
Commented on: 210710
18:36 *Sub 500m ski erg
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Sebastian Wieczorek
August 18th, 2021 at 8:02 am
Commented on: 210710
August 18th, 2021

wu: bike, swim

wod: 		5 rnds
			100m swim
			20 push ups
				22:32

post: bike, stretch
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Matthew Aukstikalnes
August 11th, 2021 at 8:53 pm
Commented on: 210710
rx, 27:49 vs rx, 20:52
need to get back in the pool more!
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Jeff Chalfant
July 31st, 2021 at 11:59 pm
Commented on: 210710
21:00 scaled: 1 double under subbed for every meter of swimming. Double unders were almost as bad today as my swimming. 
Pushups broken from the get go. Shoulder smoker. Done at Mom’s, hence the sub. 

182/42/176cm
(edited)
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Cor Oz
July 22nd, 2021 at 8:23 pm
Commented on: 210710
As Rx’d 
19:37
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Courtney Guthrie
July 21st, 2021 at 9:13 pm
Commented on: 210710
19:41 s
10 push-ups 

F/24/5’5/140
CrossFit AFK
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Mario Cruz
July 21st, 2021 at 6:40 pm
Commented on: 210710
Rx
swim(beach) and push ups 
29:51
(edited)
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Jeffrey Howard
July 20th, 2021 at 11:57 pm
Commented on: 210710
M/25/5'8"/155lb
CrossFit AFK

25:20 - Rx (Pool)
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James Gentile
July 20th, 2021 at 1:51 am
Commented on: 210710
completed 7/19 in the a.m. did ocean swims in Bethany Beach, DE. RXd.

17:45.

Push-up rounds were either unbroken or 2 sets. The swims felt really slow as I do not swim ever.
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Aj Hanson
July 19th, 2021 at 10:11 pm
Commented on: 210710
my time14:44                                                                                                                       my wifes time: 12:34
5 rounds for time:                                                                                                          same thing but 10 girl push ups
100 yard swim 30 push ups

could only do increments of 10... shouldn't have bench pressed the day before.
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Ryan Dietz
July 19th, 2021 at 10:09 am
Commented on: 210710
Rx 21:49
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Leonel Manzilla
July 19th, 2021 at 12:50 am
Commented on: 210710
19:00 
RX male 23y 175cm 82kg
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Dan Morris
July 16th, 2021 at 12:00 pm
Commented on: 210710
Subbed 500m row for swim:

17 mins

42 / 6’0 / 190
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Ralph Keeley
July 14th, 2021 at 11:56 pm
Commented on: 210710
M/35/6'/175#

5 Rounds

250m ski
250m row
30 push-ups

20:36
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Michael Ogea
July 14th, 2021 at 3:02 pm
Commented on: 210710
Bear crawls as sub for swimming ?
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Gabriel Pereira
July 14th, 2021 at 7:24 am
Commented on: 210710
Rx

15:32
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Jonathan Elmore
July 13th, 2021 at 12:43 am
Commented on: 210710
800m Echo and 30 push-ups per round
13:54
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Sam Meixell
July 12th, 2021 at 12:27 pm
Commented on: 210710
5 rounds in 16:28 of
Row 250m
30 push ups
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Nathan Goisnard
July 12th, 2021 at 3:56 am
Commented on: 210710
modified (lots) for travel

400m of burpee broad jumps

29m15s
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Coastie Nick
July 12th, 2021 at 12:05 am
Commented on: 210710
Rx’d 18:58
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Kris Shamloo
July 11th, 2021 at 5:24 pm
Commented on: 210710
My pool is 23 yards, so I slightly scaled this up to 115 yards per round.

15:40
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Chris Meldrum
July 11th, 2021 at 4:19 pm
Commented on: 210710
As rx'd, 21:07.

At the local pool.  Broke push-ups in sets of 10 initially.  More breaks in later rounds.  I'm a lousy swimmer.

48m/5'10"/180
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Lincoln Kerger
July 11th, 2021 at 10:46 am
Commented on: 210710
5RFT
450m row
30 push-ups
15 something I think - forgot to look at the clock when I got started.

Swimming and running aren't options today so had to sub with row.
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Christian Simpson
July 10th, 2021 at 10:35 pm
Commented on: 210710
Guesstimate of distance on the swim at the lake (freestyle/breast stroke) and did the pushups on the paddleboard, which is a lot tougher than you'd expect 🤔. Not for time, just for completion. Stayed out on the paddleboard with the kids for a couple hours.
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David Andrew Garcia
July 10th, 2021 at 10:22 pm
Commented on: 210710
19:08 Scaled. 100yd swim 30 modified push ups.
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Stacey Thompkins
July 10th, 2021 at 9:34 pm
Commented on: 210710
M/46/6'2"/180#

Scaled/modified to 
5 RFT 
100 yard bear crawl
20 push ups
17:22...
***Performed with mouth full of water to maintain nasal breathing only throughout
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Antonio Alves
July 10th, 2021 at 9:26 pm
Commented on: 210710
Subbed swimming  with rowing, but since I had no rower either, did DB SDLHP
--
5 rounds for time of:
40 DB SDLHP w/ 2x 7,5 kg DB
30 push-ups
SCORE: 20'47''
--
Pulls unbroken, push-ups less so.
6 km run in really scorching midday sun
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Nicole Deaver
July 10th, 2021 at 8:20 pm
Commented on: 210710
No where to swim today.

Subbed 
5 Rds
400 m run
30 push-ups 
16:34
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Liz Rekas
July 10th, 2021 at 7:56 pm
Commented on: 210710
16:45 4 rounds
~1 min out and in 
15 elevated pushups 

only one gulp of lake water inhaled!
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Jack Ray
July 10th, 2021 at 5:58 pm
Commented on: 210710
25:04 RX

not a swimmer

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Charlie Pokorny
July 10th, 2021 at 5:51 pm
Commented on: 210710
Sub 500m row for swims
12:55
Row pace held 1:58. Pushups broke 20-(5 count)-10
160516 was 13:37 - same sub
m/53/5'11"/200#
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Steve Day
July 10th, 2021 at 4:52 pm
Commented on: 210710
5 rounds of:
500m row
30 push-ups

14:56

Did some swimming last week so that's something.
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Erik Dresner
July 10th, 2021 at 4:37 pm
Commented on: 210710
Subbed swim with 500m row

18:27

Very happy with my push-ups today. Got through each set faster than I would with Barb, even though Barb has way more rest between push ups
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Jade Teasdale
July 10th, 2021 at 4:27 pm
Commented on: 210710
18:40 RX
spent a lot of time lallygagging b/c I was treating it as a recovery wod. Probably could’ve gotten it done in 15. 
First couple rounds were under 3 min. Swim took about 1:20-1:30 each time.
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Sarvesh Vaidyam
July 10th, 2021 at 3:59 pm
Commented on: 210710
Rx 30:20
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Troy Bruun
July 10th, 2021 at 2:39 pm
Commented on: 210710
5rds: 13:03

50 yd Swim
20 Push-ups

*first time swimming for a workout! That was rough but loved it

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Joe Conradi
July 10th, 2021 at 2:03 pm
Commented on: 210710
Scaled to 5 rounds of:
400m run
30 push-ups 

11:42
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QiHui Xing
July 10th, 2021 at 12:23 pm
Commented on: 210710
RX：15'55''.
https://youtu.be/5rZhex04ZCY
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YooSik Kim
July 10th, 2021 at 11:36 am
Commented on: 210710
For time:
100 burpees
For each rep, jump and touch a target 12 inches above your reach.
-6:48 
Judge가 없어서 No rep이 있을수 있습니다
https://youtu.be/hpJj2KLpUFE
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Charles Meyers
July 10th, 2021 at 11:22 am
Commented on: 210710
INTENSITY SCALE
5 rounds of:
Sprint 250 meters
20 push-ups
*rest 20 breaths between rounds 19:48
(edited)
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Wladiston Paiva
July 10th, 2021 at 9:42 am
Commented on: 210710
100 meters swimming 
20 knee push ups 

24:20
(edited)
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Chris Sinagoga
July 10th, 2021 at 2:18 am
Commented on: 210710
Champions Club Scaling Notes

RANT
Any time I see a workout up like this that had an odd movement (swim, bike, etc.), I like to break it down into global or local parts when scaling. Globally, swimming is a monostructural movement that goes in and out of global extension and flexion and also has a big demand on breath control. Locally the shoulders are in flexion most of the time and hips are mostly in extension, while unilateral loading is also a main theme. So if you don't have a pool you can match this from the big picture or the small details.

WORKOUT THEMES
Odd movement and another movement that can be done without equipment so you can prioritize the odd movement.

MAIN DECISION
Do I just concede to my lack of skill and swim with my head above water the entire time, or do I try and keep my head down and get a nose full of chlorine?

TECHNIQUE SCALE
5 rounds for time of:
Run 400 meters
2:00 push-up practice

CONSISTENCY SCALE
AMRAP in 15 minutes of:
30 kips
10 push-ups
*only work while holding your breath

INTENSITY SCALE
5 rounds of:
Sprint 400 meters
30 push-ups
*rest 20 breaths between rounds

INJURY SCALE
Upper-body - technique scale, but maybe one-arm push press instead
Lower-body - as is

MY STUFF
Subbed 400m run for swim. Kept my mouth closed and breathed through my nose the entire workout. Not pleasant. 13:02 I think.

GENERAL FEAR LEVEL: 7
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