Dive in!

The first event of the recent CrossFit Games has brought to light a growing interest in swimming within the CrossFit community.  I figured I would pass on some tips for those of you who want to give it a try.

Swimming is a fun, useful activity (although drowning is a drag), but it is tough work due to the fact that it is a whole body activity.  Don’t go in the water expecting to swim 5,000m your first time out!

Some tips for the newer swimmer:

Start out in a pool: open water presents some different challenges and there aren’t any lifeguards.  So, begin in a controlled environment.

Some of the local pools have a 25 and 50 meter option.  Start with the 25m, as 50m is a long way!  It is nice to have walls to kick off of.

Speaking of walls, use those strong CrossFit legs to get a good push off them when working on your streamline.  Get your head between your arms (may be hard for you big armed dudes), minimizing as much of the drag as you can.

Go prepared!  Goggles are a must.  Go to HtO and get ones that don’t leak…  Also take a towel, some flip flops for the deck, and most importantly a water bottle to keep near by! (take a sip every lap or so)

Go with a plan.  I like to take a notebook in a ziplock baggie with my plan, and I keep it on deck so that I know what I am doing.

Mix it up.  Try a variety of strokes: you can vary between kicking and pulling, for instance.

Make it a CrossFit style workout!  Many pools have an ‘anything goes’ lane during length swim times.  Try doing walking lunges, handstand walks, sculling, treading water or my personal favorite, swim 25 m then do 5 deck pushups.  (Deck pushups involve pushing yourself up vertically to waist-level out of water.)

A few other notes: follow the signs for length swim and choose your lane appropriately.  If you get passed more than twice, move down a lane.   If you are standing at the wall, stay in the corner to allow people to turn.  If you are not doing lengths, make sure you are in the designated lane!

If you are interested in becoming a better swimmer, take a lesson or join a Masters team.  Or, you can always ask b!

Have fun, and dive in!

Today’s Workout

Buy-in:  Get warm BEFORE class with kettlebell swings, goblet squats, and double crunches

WOD:  “Double Time”

This WOD consists of two mini – wods that will be combined for a total time.

WOD1 – Deadlift and Box Jump

21-15-9 Rep Rounds of:

  • 155/225lb deadlift
  • 20/24″ box jumps

Zone 4 – scale deadlift to 135/205

Zone 3  – scale deadlift to 115/185

Zone 2 – scale deadlift as needed, box jumps to 12/20″

Zone 1 – scale wod as needed

10 min recovery/changeover break

WOD 2 – Push Press and Pullup

21-15-9 Rep Rounds of:

  • 75/115lb push press
  • pullups

Zone 4 – 12-9-6 reps of the Rx weight

Zone 3 – scale to 65/95

Zone 2 – scale to 55/75

Zone 1 – scale as needed

Scoring – combine your time for WOD 1 and WOD 2 to get your score for the day!

Cash-Out:  Muscle up or Ring dip practice – ask your coach for progressions of each


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