Beginner

21:24

It's cool that you guys include vids about swimming. The unusual aspects of crossfit. However, i can never find anything about bodyweight workouts, especially pull ups and dips, I recently bought some dip bars from these guys Top 7 Best Dip Bars on the Market | 2024 (way-up.blog). They seem to have a good array of conetnt on the topic, would be great to some content like that from you guys. Cheers

1:28, 1:28, 1:37, 1:35, 1:32
Ran 400m each round. 2 minute rests. 

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

0:00-3:40
5:40-9:25
11:25-15:20
17:20-21:17
23:17-27:10

Run
.92
.87
.82
.76
.71
Km 
1 3 5 against wind
Male 24y175cm84kg

Sin pile hice 5 RXT de 700m corriendo 2 min rest. Termine en 21:44 . Eso es menos 3 min por vuelta promedio.

Antes del wod hice un warm up paea sentadillas y completé 50 back squat con 60kg x tiempo. Es un desafío para los domingos que propuso Josh Bridges. Cada domingo agregamos un ppco de peso siempre que hayamos metido el anterior abajo de 5 min totales. No tomé el tiempo pero fue rápido lo completé en 3 sets. 25-15-10.

Ran instead. Skin would hate the water right now. Nose breathing only except for :30 during rest #3 and less than :05 during interval #5 when my concentration wavered. 
.35/.41/.42/.37/.35+ not sure about the last distance but the ones in the .4’s were downhill slightly. 2.3 miles including walking according to Runtastic app. Nose hates breathing about as much as chlorine! 


185#43%176cm

Made this up...open lake swim ~500m, untimed ✅

sets of 12 burpee-pullups

13:41

(13:19 4 years ago)

58 yo m 5’5” 153lbs

Beginner Option:
5 rounds for time of:
Swim 100 meters
Rest 2 minutes

abt 29 min

3 RFT of:
swim 125 meters
rest 2 minutes 

4:12, 4:08, 3:51. Total = 16:10. 

Made this up on 220601
Intermediate scale
5 RFT
Swim 150m
Rest 2 minutes
22:05 total
Splits were - 2:50, 2:47, 2:52, 2:49, 2:47

All front crawl (a.k.a. freestyle to the majority).  Did an extra 150m of breast afterward for a cool 900m total.  Only 2nd time I have swam since April 2019. This was real ugly for me - one of those skills/exercises that you not only lose specific conditioning for quickly, but technique proficiency as well.  Gotta get back in the water more!

Sub'd 5 rds of rowing 250m, reduced rest time
Concept2 res. 10, 250m
rest 1 min

9:29

1 min was BARELY enough to bring breathing back to normal-ish. I picked a good interval for the workout.

Completed on 5-29

5rds
1min Swim (~50m)
2min Rest

Ore-be-gone pit water was very cold!

Sub 800m run
26:34 including rest
3:37, 3:43, 3:44, 3:48, 3:42

Been a while since I swam. RX: 2:40, 2:40, 2:43, 2:45, 2:41. 23:29 total including 2min rest after round 5. yard pool not meters but I did wear a drag suit. 

Scaled to Swim 100 yards each round.  Time – 21:45. 

Well I still suck at swimming.  2 laps each round was plenty.  Round times were:  2:45 / 2:35 / 2:45 / 2:50 / 2:50, and they all felt about the same, so it seems to be a technique problem more than a fitness problem.  I’d probably get better if I did it more than once a year, but oh well.

49m/5'10"/180

Rx’d: 39:46 total with rests.
Short pool, lots of turns. Best 200m was probably 6:00, worst was probably around 6:40.

Positive COVID test yesterday and some symptoms, so... Hopefully it will be brief and mild.

Modified:
--
Morning: 
5 rounds for time of:
Run 400 meters
Rest 1 minute
1'32'' / 1'32'' / 1'34'' / 1'33'' / 1'31'' 
-
Later:
5 rounds for time of:
20 DB SDLHP @ 2x 12,5 KG DB
Rest 1 minute
Total time: 8'28''
--
Peace.

5 rounds for time of:
row 500 meters 2:30-221-225-2:19.5-2:14.5
Rest 2 minutes
Post total time to comments.
Compare to 180331.

Subbed 2 round of all 3
800m Ski Erg (upright rower) 3:31,3:28
800m Run 3:24, 3:38
1mile Echo 2:20, 2:27
rested around 1:30 
Total 28:50
Redid 5 hours later same scale with 2 min planks instead of rest
3:37, 3;33
4:07, 4:10
2:30, 2:35
Total 40:10

4 rounds of
400 m run: 2:22 | 2:20 | 2:23 | 2:14
2’ plank hold
18:15

Subbed row 800m
3:14.1
3:20.4
3:16.5
3:14.3
3:17.8
+4 x 2min
24:23.1

Champions Club Scaling Notes

RANT
I keep telling the swimmers at our gym that it's much easier to breathe when you swim with your head above water the whole time. They don't seem ot be paying me any mind for some reason.

WORKOUT THEMES
Medium output followed by medium rest. Keeping impact low. Monostructural.

					SHORT		MEDIUM		LONG

LIGHT											x

MEDIUM

HEAVY

SCALING FOR LIMITING FACTORS
I Don't Have a Pool - do any kind of workout that involves a work and rest period, with the rest shorter than the work
I Want to Mimic the Breathing Factor - AMRAP in 15 minutes of: 20 squats, 10 push-ups. You can only work while holding your breath
I Want to Mimic the Strength Factor - Spend 10 minutes holding a rigid plank position (top of push-up). Every time you come down do 50 squats and 20 pull-ups.

MY STUFF
4 rounds, run 400m, 3-point plank for time it took to run. 14:35

GENERAL FEAR LEVEL: ?