Tuesday 29, 2010
One of the great things about the summer is how wonderful it is to be in the pool. Swimming happens to be an amazing cardiovascular activity surpassing both running and cycling, and at the DAC we have an amazing Master's swim program. The great thing about the Master's class is that you don't have to be a Michael Phelps to join the class. They have lanes for everyone from fast to slow simmers and, much like the CrossFit classes, have scalable workouts as well. All of the coaches are incredibly knowledgeable and extremely helpful to boot. If there is a stroke you need help on, the coaches are there to help tweak and correct your form and are more than happy to do so. The classes are an hour long and to really take advantage of the class you really should try and spend the whole hour there.Also in the swimming pool, I highly recommend the Aqua Aerobics class led by our very own Hillary Henrickson. This is a great class for active recovery. While it's not a high pace aerobic class, it is great for joint mobility. Being in the warm water pool allows your muscles to relax which allows for your body to move freely without any high impact to your joints. This class is especially helpful for your active rest days after a high impact workout such as Fight Gone Bad or really anything with heavy lifts.
And don't think this class is only for old folks either. If anything, the people in the class have seen the usefulness of the class and are taking advantage of it, as they should. Besides, they are SUPER nice folks! I myself could only laugh at me as i sank trying to perform some of the movements. Rather challenging indeed.
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As many of you know, I'm sort of a fan of burpee. Burpees are an incredibly important movement that just doesn't get the respect it deserves. It's the worst part about the Filthy 50 and a pretty good punishment for a post WOD buy-out. However, I tell you the truth when I say the easiest way to get through burpee are to grit your teeth and hit them at a nice rythym.
Which brings us to today's WOD. After this workout, I want everyone to remember next time Burpees appear on the white board: things could always be A LOT worse.
“Burpee Bonanza”
10 reps of each type of burpee:
Single leg (left)
Sand ball slam (hands on ball)
Sand bag with press 50/25
Single leg (right)
Man makers (right, left, down-25/15#)
Box jumps (24/20)
KBS (1.5/1 hands on KB)
Pull up w/ K2E
Double Unders (must be DU or does not count)
Inverted
Broad jump
Clapping
Posted by drew on 06/29 at 12:04 AM
.....
Ah, sadly I won't be able to participate in the burpee madness. My shoulder won't stand the pressing. Instead, I'll do a CFT in the main gym at the same time. Then I'll come in and see if I can get my deadlift form critiqued.
Posted by Brent from Davis, CA, on 06/29 at 01:40 AM
Since I didn't participate in the burpee bonanza, I did a CF Total instead. My results:
Back Squat - 310
Deadlift - 335
Shoulder Press - 115 (stopped while warming up to tendon irritation)
This is at a body weight of 155.
Posted by Brent from Davis, Ca, on 06/29 at 02:33 PM
