RX THE WOD

In the last 2 years I had no swimming in my WODs. Not a single meter. Which is a great reminder that the original CrossFit prescription asks for ‘constantly varied’ and ‘new sports’. Doing pullups 150 days out of a year and some movements never – is not varied.
So, today was swimming in every section of the plan.
Since I’m out of practice, I had to go back to some of the Total Immersion drills to get myself in a more efficient form as I plan to spend more time in the pool this month.
At the expense of the pullup bar, probably.

Baseline:
3 rounds (75#-95#)
– Row 250m,
– 5x deadlift,
– 5x hang power clean
– 5x front squat
Strength:
Power clean
– 75% x 5 reps, 85% x 3 reps, 95% x 1+ reps
Stamina:
Chipper, not timed:
25x power clean @ 135#-155#
50x 2-for-1 wallball (20#/14#),
500m swim
Work Capacity:
5 rounds
– 200m swim
– 20 pushups
– 20 kettlebell swings 45#
Durability:
SealFit Yoga Mobility drills

As the NFL and college football season kicks off, it is always a good reminder what this country calls sports. Sports are something you watch and not something you do. In fact, it is very rare that spectators of a sport are actually competitively involved in the sport itself. It may happen at Wimbledon, maybe even at the World Cup and but for sure at the CrossFit Games.
Maybe one day in the future, though, people will refer to sports when they head out to play a game and not just when they watch one.

Baseline:
3 rounds (75#-95#)
– 3x power snatch,
– 3x hang squat snatch,
– 3x overhead squat,
– 3x strict pull ups,
– 10x dislocates.
Work Capacity: “Mrs. Sage”.
Complete 5 rounds for time:
– 10x Power snatch (110#/85#)
– 15x pull ups
– 20x DB thrusters (30#/20#)
Strength:
Deadlift
– 75% x 5 reps, 85% x 3 reps, 95% x 1+ reps.
Stamina:
Chipper, not timed:
20x deadlift (255#)
100x 2-count jumping lunges,
100m bear crawl
100m crab walk
Durability:
Warrior Yoga

As the last days of summer roll by the family is next to the pool and the WOD ended up there too. At least the Rower had to move. Also, swimming is rarely on the workout plan, neither are things like doing handstand walks in the pool. So today we fixed that.

Baseline
– Mobility, Warrior Yoga
Strength
– OFF
Work Capacity
– 5000m row
– 500m swim
– 50m pool handstand walk
Stamina
– OFF
Durability
– OFF