April 1, 2012

Sunday 120401

Five rounds for time of:
Underwater swim 25 yards
50 Squats

Greg Amundson 6:50, Chris Michelmore 7:11. Post time to comments.

Never swim alone: Read about shallow water blackout.


Enlarge image

66 year-old Walt.

"The Swing: Loading the Hips" with Jeff Martone, CrossFit Journal preview video [wmv] [mov]

WOD Demo with CrossFit Moxie - video [wmv] [mov] [HD mov]

Posted by Pukie at April 1, 2012 5:00 PM

What's a sub for underwater swim? ;)

Comment #1 - Posted by: Darcy at March 31, 2012 5:07 PM

I guess I'll try to keep asking my question.

What is the advantage in using an abmat? Is there an advantage above simply performing situps on the floor? Is it better for your back?

Maybe no one knows the answer?

Thanks a bunch.

Comment #2 - Posted by: Joe S at March 31, 2012 5:09 PM

seriously, is there a sub for the swim?

Comment #3 - Posted by: carla at March 31, 2012 5:17 PM

Just because you post a wikipedia article on shallow-water blackout does not mean this is a safe or smart workout for the mainsite WOD population. If you aren't familiar and trained with underwater cross-overs, I HIGHLY recommend you DO NOT perform this for time. Make sure you lower your heart rate / respirations after each set of squats BEFORE you send yourself across the pool. The setup in this workout seems foolish to me and you guys are just asking for someone to get hurt.

The whole danger behind a shallow-water blackout is that excessive hyperventilation drops your CO2 levels (which are your primary sensory drivers for the urge to breath) before a breathhold, and you will literally run out of O2 before your brain realizes it. According to your low CO2 buildup levels - you're still fine and dandy. Exactly how do you avoid hyperventilation when you're doing a 50 rep set of squats for time?

Bring a buddy, have him swim next to you above the water, and let the lifeguards know beforehand. Credentials for this rant: I was a DMT and combat diver with SF. I've ran multiple pre-scuba events and revived many 'blacked out' students with O2 and medical training - two things I doubt the teenage lifeguards will have immediately available.

Comment #4 - Posted by: Greg at March 31, 2012 5:27 PM

Abmat info: http://board.crossfit.com/showthread.php?t=41921

Comment #5 - Posted by: Jake at March 31, 2012 5:28 PM

I'm guessing a good sub for the swim may be a 50m run holding my breath...

Comment #6 - Posted by: ScottMacArthur at March 31, 2012 5:40 PM

Darcy and Carla,
When I was training for the PJ/CRO selection course about 10 years ago, I developed my own exercise to simulate underwaters. Here's what I did. On a basketball court, or similar distance area, take a breath, hold it, walk slowy to the center of the court, do 10 push ups, walk slowly to the far end and exhale. Then run (jog) back to the other end and start the next one at the prescribed interval time I was shooting for. This was training for an underwater with a freestyle "sprint" back. I found this to be an effective exercise for what I needed to accomplish.

In this case, you don't need to run back. Instead, do your squats and start your next round from the far end coming back.

I recommend having a friend observe you while you do this. I called these "puke and runs" because they are really tough. Good luck.

Comment #7 - Posted by: tim at March 31, 2012 5:54 PM


Comment #8 - Posted by: Jon Gray at March 31, 2012 5:58 PM

@Joe S. #2: An abmat prohibits the athlete from "cheating" by raising his or her hips off the ground and slamming them back down to gain momentum. It forces strict situp form on every repetition. It also increases comfort.

Comment #9 - Posted by: Kenny at March 31, 2012 6:03 PM

I could not agree more with Greg's previous comment. I have succumb to shallow-water blackout. This was during competitive swim training. I swam 4.5 lengths of the pool underwater (1940s 25 yard pool), but only remember 2.5 lengths. I woke up on the pool deck. I had stopped breathing and received artificial respiration. Were it not for trained lifeguards being right there I likely would not have survived. This stuff is no joke.

Comment #10 - Posted by: Mike sanborn at March 31, 2012 6:18 PM

April Fools Wod!

Comment #11 - Posted by: Brant at March 31, 2012 6:24 PM

Good sub in form of using the concept 2 rower for this WOD, equivalent distance? Anyone have any idea? Thanks

Comment #12 - Posted by: D-Rock at March 31, 2012 6:36 PM

Hello just à quick question, om kinda new to This
THE 3th day of after 2 workouts i feel like i need 2 days of rest . Because it just hurts. Now i wonder if 3 days of 2x 250 squats and 1 day of max trusters is good for me. People used to teach me to never do 2 times THE Same group behind

Comment #13 - Posted by: Ben at March 31, 2012 6:38 PM

I may sub 20 pull-ups w/ 20 lbs vest for the swim.

Comment #14 - Posted by: Bruce at March 31, 2012 6:40 PM

My sub for the swim: 10 pull-ups w/ 20lbs vest.
I may swap the 50 air squats for 20 wall balls.

Comment #15 - Posted by: Bruce at March 31, 2012 6:47 PM

#2 along with what #8 says. abmat is a good way to prevent injury on your lower back. it takes out the space that is created when you do a sit up. it also engages all of your ab muscles.

Comment #16 - Posted by: matt at March 31, 2012 6:49 PM

Ooh-RAH! I'm gonna hit this WOD hard with a 20-lb weighted vest and gas mask! Thanks Coach!

Comment #17 - Posted by: J.T. at March 31, 2012 6:51 PM

A possible sub could be to hold your breath while doing a 25 meter bear crawl. Or maybe a 25 meter seal crawl. Just an idea.

Comment #18 - Posted by: David Barnett at March 31, 2012 7:11 PM

HQ - I've been a devoted CrossFitter for nearly four years. I well understand the unknown unknowable thought process. I would ask that if you're going to post this type of workout to provide a good or recommended sub for the swimming. It's probably a pretty safe bet that many garage gym folks and also affiliates don't have access to a pool. I'll work around this workout by going back in the program, but I'd have to ask that you take these thoughts into consideration when doing the programming. Thanks for all you do, have a great night.

Comment #19 - Posted by: MikeyPaul - M/30/5'8"/170 at March 31, 2012 7:27 PM

Hold your breath, grab your ears, and stomp around and whine some more that the FREE WOD is not taking your personal thoughts and feelings into its programming. That is the prefect sub for your underwater swim. If you can't do it then don't do it. If you can do it then do it. That simple. Stop whining about it being unsafe or that CF is not providing WOD for the vast majority. Wake up, read the page, and either do the WOD or not, no one cares that you don't have a pool or you can't do it.

Comment #20 - Posted by: Yup at March 31, 2012 7:42 PM

Just started the CF program yesterday.. I don't have a pool handy, so what I did is a 1 minute timed run, going: inhale 4 steps, hold breath 4 steps, exhale 4 steps (It was harder than I thought). 5 X (1 minute rounds + 50 air squats). I got it in in 10 min 7 sec. Thanks CF!

Comment #21 - Posted by: YuvalA at March 31, 2012 7:59 PM

#17 Yup-

Part of being a COMMUNITY is sharing opinions. While there may be some whining, I've also read informed opinions about how this is unsafe. Nothing in life is free, especially if it comes at a cost to your health. Just because you feel one way doesn't make everyone else's opinions invalid.

Comment #22 - Posted by: Officer JayBear at March 31, 2012 8:07 PM

I would have to agree with #17. Shut up and do the work, if you can't, then don't.

Comment #23 - Posted by: WBArmy0809 at March 31, 2012 8:11 PM

@Officer JayBear

Yes this is a community environment, full of people that can think for themselves hopefully. Maybe we could think of a suitable Sub together or individually instead of being so quick to criticize HQ? I think that's all Yup was getting at :)

Comment #24 - Posted by: JD Brisbane at March 31, 2012 8:16 PM

Pete in Sun City-good luck with the TKR. Wishing you a speedy recovery!

Comment #25 - Posted by: Kevin C. (M/53/5'11"/175) at March 31, 2012 8:26 PM

Read a article awhile back that said rowing recruits alot of the same muscles as swimming so im Gonna sub the 25m swim with 150m row. I may try to hold my breathe, not sure how long that will last.

Comment #26 - Posted by: jubal stokes at March 31, 2012 8:35 PM

Everyone who is asking for a good sub:

Comment #27 - Posted by: Thompson - 6'2" - 200 at March 31, 2012 8:36 PM

The picture of Walt for this WOD is fitting. I guess it never hurts to test the water.

Comment #28 - Posted by: TJ at March 31, 2012 9:15 PM

Its one thing to be whiny about doing hard work. Its another thing altogether to be concerned for life safety.

If CrossFit has a safety observer, he/she should be calling a PAUSEX.

Comment #29 - Posted by: Brian at March 31, 2012 9:22 PM

I'll take this as a hint. Thank you.

Comment #30 - Posted by: Ron at March 31, 2012 9:31 PM

Joe #2,

All good answers for the use of the ABMAT. The ABMAT has been around for a long time. I purchased mine in 1996. The idea behind using the Abmat was to allow for a pre-stretch in the abs before contraction. This was to allow for a full range of motion when exercising the abdominal muscles and thus increase the development of the abs.

Comment #31 - Posted by: Gar at March 31, 2012 10:02 PM

Of note on Shallow Water Blackout, someone died at my gym from this. So I will likely not be allowed to do this WOD there.

http://www.todaystmj4.com/news/local/141432203.html (WFS)

Comment #32 - Posted by: sdt at March 31, 2012 11:18 PM

This reminds me of how I used to pass out on purpose when I was a kid, hyperventilating then holding my breath... never did that under water though. I have to agree with the people raising the warning flags on this WOD. Being concerned with safety is not whining, as Brian said. Also, not everybody reading this site will be aware of this, despite the shallow water blackout link. Train hard, but stay safe!

Comment #33 - Posted by: Addey at March 31, 2012 11:32 PM

Really? everyone telling someone to put up or shut up on the swim? Listen, most of those out there aren't fortunate to train around anyone better than an average lifeguard who probably couldn't save the life of someone given the textbook scenario to... (been there with those, I understand the limitations of training)... The goal of the underwater swim is for oxygen depravation while slowing your heart rate to perform strenuous tasks.. If you want a sub, try going underwater in an area you can stand up and grab the side in and boxing underwater... hard until you feel you NEED to come up then go for another five count and jump up and grab the side... just a suggestion.. don't listen to those saying go or go home because if we're being honest the average lifeguard won't be ready to save your @$$ when you go under..

Comment #34 - Posted by: NLT at April 1, 2012 12:13 AM


- Inefficient stroke did me in, as I swam too much with the legs, then hurt on the squats. Will have to give it another go sometime soon. Really wanted sub-10.
- Funniest part was at the end of the fifth swim the lifeguard (Japanese pool, lots of weird rules), comes running up as I'm hitting squats and tells me I'm not allowed to stop forward movement in the lane. I should've had him yelling at me the whole time, then maybe I would've got a better time.

Comment #35 - Posted by: anthony - M/39/205#/73" at April 1, 2012 1:06 AM

Thank you for the comments on the abmat! Much appreciated.

Comment #36 - Posted by: Joe S at April 1, 2012 1:42 AM

If you're without a pool, here is the recommended sub. This is from Stew Smith, who runs Stew Smith Fitness at stewsmith*com. His site focuses on preparation for BUDS Training and other military/law enforcement fitness programs.

SUB: "Get about 10yds away from a pull-up bar. To start off, do a forward roll and get up and walk to the pull-up bar – do one pull-up and one squat. Walk back ten yards, do a squat and walk back to the pull-up bar. Do a pull-up and a squat. Repeat this cycle of 10yd walk, 1 pull-up, 1 squat for up to a minute or 5-6 sets while holding your breath. After doing just 5 sets of this, I was ready to breathe, but had to suck it up for 10-15 more seconds which is very similar to those last 10-15yds of a 50m or 50yd swim." --Stew Smith

If you go to Stew's website, hit "swimming articles" then head to the bottom of the list for two articles on underwater swims, one with and one without water. There's also a good video of underwater swim technique.

Go find a pool and a buddy. Good luck.

Comment #37 - Posted by: anthony - M/39/205#/73" at April 1, 2012 1:43 AM

sooo a good sub for the underwater part would be 20 pullups w/ 20 lbs vest or 20 lbs weight?

if not please someone post up a good sub so 50 diff people wont have to keep asking, thanks!!

Comment #38 - Posted by: Flipp at April 1, 2012 2:22 AM

The folks over @ CrossFit BrandX (you know, the link from the main site where you can go for scaling suggestions...) offered the suggestion of hypoxic KB swings as a possible sub for the swim.

"Hypoxic Kettlebell swings =
one breath, one swing.
one breath, two swings.
one breath, three swings …

When you can’t make the reps on one breath, start again.

Perhaps 1 swing per yard?"

As I do not have access to a pool today, this is most likely what I will be doing.

Comment #39 - Posted by: Tyler at April 1, 2012 3:16 AM

Awesome workout!!1!11one! Will be trying this soon :D

Comment #40 - Posted by: DJW at April 1, 2012 3:32 AM

2012-04-01: Sub 10rnds of 50 yard lunge/mu to 6 ring dips @ 22mins.  

Comment #41 - Posted by: gs at April 1, 2012 5:21 AM

March in Michigan... I'll mountain bike in rough terrain for several hours instead.

Comment #42 - Posted by: J.J. at April 1, 2012 5:21 AM

The ice on the pond hasn't completely melted off yet. Sounds like Bear Crawls while holding my breath will do just fine. Good info here tho.

Comment #43 - Posted by: Brad Wilson at April 1, 2012 5:28 AM

For those of you with crossfit experience or none at all. There is an abundance of crossfit exercises and wods on the mainsite. If you need HQ to tell you how to sub certain exercises or give examples because of the lack of equipment, pools, time etc in your area shame on you.

We are fortunate to have such a great site like crossfit who day in and day out provide the public with life changing information on health and fitness. I find it sad to see so many posts that are negative on the mainsite.

Stop whining.

Comment #44 - Posted by: Jeff at April 1, 2012 5:52 AM

Seriously people....stop sooking. I never see anyone talking about the risk of a fall when doing rope ascends. What more do u want from HQ. they have raised awareness and identified the risk of shallow water black out, and told you how to deal with the risk, DON'T EVER SWIM ALONE.

Comment #45 - Posted by: Chris at April 1, 2012 5:56 AM

Does Greg Amundson paint his Toenails?

Comment #46 - Posted by: Nique at April 1, 2012 5:57 AM

Hya. Think for a moment about what the WOD is requesting. Hypoxia...no? No pool? I like the Brand X option (diabolical). Sub whatever you normally sub for swimming and simply hold your breath for as long or for as many reps as possible.

25 M swim = 100M run = 125 M Row = 500M bike.

Musings (from paradise) to come...

Comment #47 - Posted by: bingo at April 1, 2012 6:55 AM

Our sub for the swim was 75 single jump rope while holding our breath.

Comment #48 - Posted by: IrnRok at April 1, 2012 6:55 AM

As rxd 9:40. Nice to get in the pool.

Comment #49 - Posted by: Kurt/M/38/190 at April 1, 2012 7:08 AM

@Nique - it's an MMA thing, so your toenails won't break when you're kicking things


Comment #50 - Posted by: BCG at April 1, 2012 7:17 AM



Comment #51 - Posted by: cosmo at April 1, 2012 7:17 AM

FOr this to be the crossfit community, I have not ever seen so much Bi&*hing about a work out in my life!!!! If you cant swim, sub something. My god. I hit this this morning after another workout and its just fine if you can hold your breath. My god! Glad none of you are at my gym.

"Pain is weakness leaving the body!"

Comment #52 - Posted by: Shawn at April 1, 2012 8:55 AM

7:13 as rx'd

Comment #53 - Posted by: Ed Velasco at April 1, 2012 9:09 AM



Subbed 50ft walk, 10 pushups, 50ft walk - for swim

2nd day of crossfit. Already feeling it.

Comment #54 - Posted by: FF419 at April 1, 2012 9:33 AM

No pool available, my sub was:
10 weighted pull-ups w/ 20# vest. Holding breath, pause reps for breaths as needed.
50 air squats (no vest).
t: 10:55 m/51/168

Comment #55 - Posted by: Bruce at April 1, 2012 9:34 AM

Sunday musings (from Paradise)...

1) Key West. 'Nuff said.

2) OSU. There's a lesson to be learned from the OSU/Kansas game last night. Several, actually.

Add up the score at the end. OSU simply did not play the same in the second half as they did in the first.

Never give up. Kansas was simply better in the second half despite getting spanked in the first. Ya gotta play the whole game.

Leave nothing to others. OSU and their fans will doubtless be unhappy with the ruling on Craft's final free throw, and they may have a point as the replays showed. BUT, if you take care of business you never leave yourself vulnerable to outside agents.

In a game or in a life.

3) Tour. I collect CrossFit moments, experiences, and CrossFitters. I have the good fortune of traveling some, and the great good fortune of being treated as "America's Guest" when it comes to visiting with CrossFitters. Naturally I thought it would be the same at the Naval Air base here on Key West. Surely the (impossibly) young guards at the gate would be familiar with CrossFit and take my card and number to pass on to the SpecOp guys on base, right?


Dummy here saunters up to the gate with a backpack on wearing Oakleys and ... SURPRISE ... they swore no knowledge of CrossFit, and there SURELY were no SEALs on base. What a goof.

So, if you are here in Key West and wouldn't mind sharing a WOD or few with your friendly neighborhood (knucklehead) bingo: d a r r e l l w h i t e at mac dot com.

4) Trayvon II. While walking to the beach Mrs. bingo and I were depending on my bps (bingo positioning system) to navigate when we ran out of map. Ask for directions? Pshaw. Mrs. bingo, the smart one, finally asked a kindly couple how to get there, and they were quite happy (and amused) to set us straight.

Walking back we passed the painters working on the public housing project and they laughingly told us all we had to do was ask them when we walked by the first time. Being Black they assumed we didn't ask because...well...they were Black men. We all shared a laugh when Mrs. bingo pointed out that if was a MAN thing at play, not even thinking of asking for directions, not anything else.

Long way to go on the assumptions thing. Much shorter journey with discussion and smiles.

5) Heroes. "Without heroes we are all plain people; we do not know how far we can go."

I like that a lot (and I wish I could remember who owns it). We are all limited, subject to real physical and mental limits, but we so rarely truly approach them. This is more a failure of imagination and faith, this inability to approach any of our limits.

It's somewhat less so here in our CrossFit world, though. We learn through our daily visit to the "dark place" of the WOD that we are capable of more. We will ourselves to push through and we find that the well is deeper.

More so, we are introduced on a daily basis to others who are heroic in both normal times (for them) and times that require heroism. We are simultaneously incredulous and inspired when we "meet" them here, on FB, in the gym. Each of of them, the Heroes who walk among us, is an example to us of what is possible for US. For you. For me.

For we may be plain now, but the Heroes who walk among us demonstrate that we need not REMAIN plain.

I'll see you next week...

Comment #56 - Posted by: bingo at April 1, 2012 9:38 AM

Musings in the filter...

Comment #57 - Posted by: bingo at April 1, 2012 9:39 AM

Sub'd swim with 33m sprint with a sled while holding breath...10:15...smoker

Comment #58 - Posted by: Ben m/172/25/5'10" at April 1, 2012 10:25 AM

Complaining about the WOD, and people complain about complaining about the WOD. You're both wrong.

Comment #59 - Posted by: Khen at April 1, 2012 10:37 AM


15:29.8 as Rx'd

Comment #60 - Posted by: Dawgsrus at April 1, 2012 10:51 AM


I do not believe some of you folks are bashing people for simply identifying that this is a dangerous WOD or asking for a suitable sub.

I know the last thing Greg needs is for me to defend him, but he's a Special Forces (Green Beret) Combat Diver and he knows what he's talking about. The Combat Diver course is one of the toughest courses ANY military conducts. Not to mention how hard it is to earn the Green Beret.

Just curious what the credentials of the people bagging on him are.

I won't bore you with my credentials but I used to tell my guys that you are special, and you are elite, but you're not better than anybody else, and you should treat everybody with respect.

my time for this WOD in a 25M pool:
No life guard so i took it very easy and took breaths. I know first-hand the dangers of shallow water blackouts.

Bash away.

Comment #61 - Posted by: tim at April 1, 2012 11:01 AM

Awesome WOD. It was a nice change of enviroment.

Comment #62 - Posted by: Taylor at April 1, 2012 11:04 AM

Subbed swim with 200 meter row-with gas mask on

Comment #63 - Posted by: D-Rock at April 1, 2012 11:05 AM


Not Rx'd -- pool is 25 meters, which is 27.3 yards, and no diving allowed so I had to climb back in after squats and just push off from the wall.

Loved this WOD -- we need swim WODs more than once every 10 months. C0ach said a long time ago that everybody needs three things: 1. a basic level of strength and conditioning, 2. basic self-defense skills, and 3. the ability to swim.

Comment #64 - Posted by: Bill M. m/47/5'3"/135 at April 1, 2012 11:16 AM


25 meter pool

6:42, easy coz im former swimmer =)

Comment #65 - Posted by: Tommi at April 1, 2012 11:28 AM

9:07 as rx'd in 25 meter pool
I had a lot of fun doing this WOD. I will go without goggles next time, they cost me some time as I tried to adjust them the first round. They kept on falling off when I dived in, so I just went without them after the second round. I am a pretty bad swimmer, but I still really enjoy the WODs that have that element.

Comment #66 - Posted by: Magnus 26/5'8"/160-165 at April 1, 2012 11:38 AM

okay, Trine U. has no pool so I redid last Mondays WOD [scaled 185 lb squat/ 60 lb "Kettlebell"]= 6:50.

I was pissed at a) cutting up the middle swings as my back tightened up and b), upon reflection, I feel I did not push my squats low enough. dDing the circuit workout before did not help.

I will work on my form and pushing the reps straight

Comment #67 - Posted by: Greg Whelan at April 1, 2012 11:48 AM


Something completely different

5 x (100m hill sprint, 3 x 155# power clean, walk back to bottom of hill)

I didn't time this.

Then I did pullups and HSPU practice until I hit 45 pullups and 40 HSPU's

I think I might have a Diane in my future... How exciting!

Comment #68 - Posted by: JuliePlatt at April 1, 2012 12:08 PM

This was my second wod today, 13:59 rx. Happy to get my squats done unbroken.
I tried not to push off the wall or dive because then your not swimming the whole 25 meters.
Definitely agree...we need more swim wods

Comment #69 - Posted by: Hope Keddington at April 1, 2012 12:34 PM

17:22, 35 lb DB for 25 hypoxic KB swings, 35 air squats, 5 rounds...took way too many breaks to catch my breath

Comment #70 - Posted by: RussA at April 1, 2012 12:50 PM

The lifeguards at the YMCA pool wouldn't allow me to get out to do squats then get back in. They had kids swim teams practicing so I swam 16 laps = 1/2 mile in 13:30. I tried to only take 3 -4 breathes per lap to try to keep with the spitit of the wod then followed it up immediately with the 250 squats. I thought it would have been easier but it kicked my ass.

Comment #71 - Posted by: Chris King at April 1, 2012 1:00 PM


What's the substitute for this, 5 rounds of holding your breath for time?

Comment #72 - Posted by: AC at April 1, 2012 1:05 PM

12:42 squats took everything out of me. Swim was very fun.

Comment #73 - Posted by: Lyall at April 1, 2012 1:22 PM


F - 14:24

Comment #74 - Posted by: orkun m28/5'7"/150 at April 1, 2012 1:32 PM

I used to train with 2 45 pound plates at the bottom of the pool. Deep. Swim down, pick em up, and walk the uphill length or if youre up for it,go more. Its hard and I remember my lungs felt much stronger for it on dry land. That would make great games footage.

Comment #75 - Posted by: sky at April 1, 2012 2:03 PM


17:34 Not underwater swim

Comment #76 - Posted by: Shelby G. at April 1, 2012 2:08 PM

31/M 6'2"/198lbs


Comment #77 - Posted by: Brian B at April 1, 2012 2:18 PM

1. How is swimming underwater for 25m functional?
2. How would you measure the workload?
3. Do the measurable rewards outweigh the risk of passing out underwater?

Worst workout ever posted. I know it's free, however a large following and corporate sponsorship brings responsibility.

Comment #78 - Posted by: Josh at April 1, 2012 2:32 PM

Made up Wednesday's row 2K today:


Comment #79 - Posted by: Kevin C. (M/53/5'11"/175) at April 1, 2012 2:40 PM

I don't think it's unreasonable to state that garage gyms and affiliates don't have a pool and that this WOD is a little out there. I'm all about CrossFit, but, next thing they'll be asking us to skydive. All crossfitting equipment iswithin reason to purchase and all WODs are doable, but a pool or living near water is not. It is reasonable to expect a substitute for soemthing that is not generally accessible. Crossfit did that for us early on as newcomers may not realize. Call me what you may, whiner, complainer, one who doesn't see the big picture. I just don't understand sometimes. CrossFit IS a beautiful thing, but remember the saying, "be careful what you wish for, you may get it."

Comment #80 - Posted by: do_b330 at April 1, 2012 2:41 PM

Greg P

total 16:55

I was gassed on the squats on the last won, I was repin i was repin 360 for a second workout on squats yesterday. Did it on a court holding my breath with pushups in the middle.

Comment #81 - Posted by: Greg P at April 1, 2012 3:14 PM

Total Knee Replacement tomorrow
I give this a shot during rehab, when my ROM,new knee and strength are capable

Comment #82 - Posted by: Pete In Sun City at April 1, 2012 3:57 PM

Haha wow so many posts with crying and almost none with completion time.

#74 How is swimming underwater functional? Really? That is something you are going to ask? Amazing.

For those of you that killed it. For those of you that subbed something and killed it. Keep at it you are awesome!

Comment #83 - Posted by: Steve Money at April 1, 2012 4:28 PM

I did a 1/2 mile swim in 13:30 trying to only breathe 3 - 4 times per 25m. The Y wouldn't allow me to get out and do squats and get back in, which is why I needed to modify it. I did the 250 immediately after swim. I thought this wod was a perfect compliment to barbara and the thrusters. And that indeed the swim was perfectly functional. This seemed really easy but in fact it finished me off nicely.

Comment #84 - Posted by: Chris King at April 1, 2012 4:36 PM

This is a mainpage wod meaning people can read this on their computer and go do the workout.... they don't have to go to a box. They can, in fact go to a much cheaper venue...a local pool. I wouldn't think that affiliates would schedule this wod.. they'd do something else and there are a lot of crossfitters out there who do some of their work outside of a box. I also think there are a lot of crossfitters who swim. This is a really cool workout and I will do it one day. I didn't do it today because if I went to the pool, I'd have a 7 year old and a 3 year old that I would have to keep tabs on... so I did hill sprints in front of my house and some power cleans.

People need to be a bit more flexible. That's what crossfit is all about.. adapting to your environment.
Crossfit is SO much more than what you can find in a crossfit gym. This may mean that you have to do a workout today that's different from the posted one until you can find a time and place to do it. It would be a great hotel/holiday wod and I'll save it for another day.

Thanks crossfit for the excellent idea... I can't wait to try it.

Comment #85 - Posted by: JuliePlatt at April 1, 2012 5:01 PM

I did the wod but drowned and died.

Comment #86 - Posted by: chuck at April 1, 2012 5:18 PM

I don't understand the complaining. There are at least 5 pools within a 5 to 15 minute drive from me. It is NOT hard to find a pool. This was a nasty workout though. The first round was easy, by the third round I couldn't hold my breath for more than 5-6 seconds and it was a real struggle to do that. Loved it.


Comment #87 - Posted by: Mel Evenson at April 1, 2012 5:29 PM


Thrusters 3-3-3-3-3
185 PR

Shane M/14/6'1"/240#
Thrusters 3-3-3-3-3
75-95-115-135 PR-145 f-1

Row 1:00
50 squats


Comment #88 - Posted by: Halvy at April 1, 2012 5:34 PM

10:32 Rx

Comment #89 - Posted by: ChadB at April 1, 2012 5:46 PM


Can't remember the last time I swam laps. Had to swim a few to make sure I knew how before the wod.

10:20 (no diving)

Comment #90 - Posted by: balaguru at April 1, 2012 6:05 PM

Last night when I saw the WOD I dismissed it out of hand, as I often do for logistical reasons, but then realized, "hey, we're on our way to a hotel with a pool!" for a brief spring break. YAY. Scaled down to 25 squats for each of 5 rds.


Nice job on the row Kevin.

Comment #91 - Posted by: mas 55/M/150 at April 1, 2012 6:06 PM

Will save this for a pool day in future,
Good luck Pete with knee replacement tomorrow.
Did 8 minute row as sub today, monitor not working.

Comment #92 - Posted by: sebastian m/43/180/6'2" at April 1, 2012 6:12 PM

4 RFT of:
Run 400 meters
50 squats


Comment #93 - Posted by: gb 44/m/71"/185# at April 1, 2012 6:18 PM

that adaptation recommended for Underwater swim 25 yards if I have no pool?. Thanks

Comment #94 - Posted by: maka at April 1, 2012 6:29 PM

@ #81 and #86 from #76
I concede to your points well made.

Comment #95 - Posted by: do_b330 at April 1, 2012 7:28 PM

I didn't read all the comments for today about yesterday's recommended WOD but the whole underwater swim 25 yds thing is kind of ridiculous. Why not double the yds with steady breathing? I was a competitive swimmer for 5 years and I know how important breathing is in cardio workouts. It's even difficult for ME to swim underwater for 25 yds. With any cardio workout breathing is key, and I think this rec would be very similar to running while holding your breath, which is also dangerous.

Comment #96 - Posted by: Liz at April 1, 2012 10:49 PM

On video demo, where is the hipe extentions on squats?

Comment #97 - Posted by: Mutuca at April 1, 2012 11:00 PM

great idea with the rowing.... the holding my breath part... yea that didnt happen!!

gtg other than that!!

Comment #98 - Posted by: chris at April 1, 2012 11:28 PM


Didn't have the ability to do this way they did in the video demo, from pool side to pool side. Instead went the length of 25yd got out the side of the pool, then walked back to the strating point. Also, was not allowed to dive so that added a little to my time.

7:13- Killer workout. It was a good change of pace and I had a blast doing it! There were a lot of curious people around the pool wondering what me and my w/o partner were doing, so I told them we were on the Phelps Program...haha!

Comment #99 - Posted by: Eric Robles at April 1, 2012 11:35 PM


Subbed 25 push-ups for swims

Comment #100 - Posted by: Brett (M/23/188cm/77kg) at April 2, 2012 2:08 AM

This WOD was awesome, very cool change.

Luckily had a 25m shallow pool and a mate nearby to do this with.

11:30 Rx

A lot of funny looks from people haha

Comment #101 - Posted by: JD Brisbane at April 2, 2012 3:51 AM

was this an April Fools prank?

Comment #102 - Posted by: April at April 2, 2012 6:31 AM

Subbed 50 jumP rope holding breath for swim.


Lots of breaks.

Comment #103 - Posted by: Freddie B at April 2, 2012 8:45 AM

Scaled n subbed:

5 rft of:
20 yard underwater swim
20 pool edge muscle ups
15 pushups
15 squats


Surfaced 1-3 times per 20 yd length to keep it safe - did get one full underwater length in as part of warmup.

Even so, thought I'd be closer to 9-11 mins.

Next time < 12 mins and at least one length unbroken.

Comment #104 - Posted by: matt h 50 179# 5' 11" 1marr11 at April 2, 2012 10:50 AM

Thank you coach! Great WOD! Super fun and kicked my ass.

Cry me a river...

Comment #105 - Posted by: Vic* at April 2, 2012 10:58 AM

Hey added this to my regular swim workout.....8:45 substituted the underwaters for backstroke and butterfly sprints.

Comment #106 - Posted by: gray at April 2, 2012 10:58 AM

Great row Kevin C - mas you were flying underwater man! - Pete g'luck w the knee fix.

Comment #107 - Posted by: matt h 50 179# 5' 11" 1marr11 at April 2, 2012 11:04 AM

11:58.22 forgot to stop my watch right away. I took the bear crawl advice for the distance while holding my breath cause I'm at work and have no pool available. Had to take a quick breath in the middle of crawling after the first set on the subsequent sets. Very good sub and thanks for the suggestions folks. Afterward did extra sets of bear crawls for good measure while holding breath. Seems as long as you slow your breathing down right before you "swim", you maintain that "normal" respiratory drive.

Comment #108 - Posted by: Cphil/26m/69"/165# at April 2, 2012 11:52 AM

"Diane" (FT 21-15-9 deadlift 225 and HSPU): around 8:30 or 9 (watch froze).

Comment #109 - Posted by: Alan H. in Kabul at April 2, 2012 12:03 PM

~14 mins
20 vice 25 meters laps, took a few breath-breaks during laps. appreciate particularly Greg's (#4) and Tim's (#61) comments.

Comment #110 - Posted by: Roger at April 2, 2012 3:04 PM


Comment #111 - Posted by: Johnny at April 2, 2012 3:20 PM

25 walking lunges while holding breath
50 squats
5 rounds

Comment #112 - Posted by: Kyle A. at April 2, 2012 4:17 PM


Hero WOD Roy, scaled to 4 rounds instead of 5

4 Rounds: 15 225lb DLs, 20 24" box jumps, 25 pull-ups


Comment #113 - Posted by: Justino at April 2, 2012 4:27 PM

Did 75-lb Nancy instead,
5 rds
400m run
15 OHS

Comment #114 - Posted by: georgecole3 at April 2, 2012 6:35 PM

10:47 as Rx.

First swim unbroken, all others in 2 segments with short rests. Air squats slow/unbroken.

Comment #115 - Posted by: Sheldon N (M/34/6'/181) at April 2, 2012 7:59 PM

sub'd 250 M row
50 squats
4 rounds


Comment #116 - Posted by: Bells at April 3, 2012 10:18 AM

Five rounds for time of:
Underwater swim 25 yards
35 Squats


CFBD: 2/27/12

Comment #117 - Posted by: Dan at April 3, 2012 4:10 PM

Just swam with the kids for an hour, did a couple 25 yard under water swims, weaving in & out of 100 screaming spring break youths... Oh joy...

Comment #118 - Posted by: Mad Max at April 3, 2012 7:52 PM

12:52. Rxd.

Went slow and took rest before the swims since everyone on here told me i would pass out if i didnt.

Comment #119 - Posted by: Steve g m/27/6'3"/215 at April 4, 2012 3:12 AM

5 rounds for time of:
25 Hypoxic DB Swings
35 Squats


No 35# DB available. Used 30 for first 2 sets then 40 for the rest.

Comment #120 - Posted by: Seader at April 4, 2012 12:52 PM

Scaled due to back injury
Row 250m
25 squats
15 ring pushups


f/30/501/150 (12 weeks pregnant)
Row 250m
25 squats
15 ring pushups


Comment #121 - Posted by: Jeremy A. Olive at April 4, 2012 3:16 PM

25 meter pool 9.36% more underwater time than 25 yards.
Documented by CrossFit Stowe
Love pool WOD's!! Bring it on!


Comment #122 - Posted by: Cara at April 4, 2012 4:09 PM

M/38/133 lbs/ 5'-6"
As Rx: 8:35
approximate time since I had to start the timer, then go to the other end of the pool and start... I also had another clock to look at so the time's pretty darn close.
Almost all the time was spent squatting... I mean if you come up for air 1 or 2 or even 3 times for a couple seconds it's no big deal... I did that... for me the 50 added up. I wanted to break 7:30.. next time. I wanted to do this because it was so different... keep it changing right? Good change of WOD.. although this might be a little on the dangerous side for someone who really tries to push their limits...

Comment #123 - Posted by: Anton at April 4, 2012 8:38 PM

As rx'd, 8:34.

Kept a pretty consistent pace of about 1:40-1:45 per round. I broke the swims into 3 pieces, except for the first round, which I only broke into 2 pieces - I basically surfaced when I started to feel uncomfortable. I must admit I was a little paranoid about the whole hypocapnia thing. But I felt totally fine doing this...in fact, I did not feel like I was breathing all that hard. I also felt good b/c the strangeness of seeing me jump out of pool and start squatting like a crazy person attracted the lifeguard's attention. So he totally had my back. ;-) The squats felt good - did them unbroken - they felt like break time, really (since I was allowed to breathe)!

Comment #124 - Posted by: Mel 39/m/5'10"/175 at April 5, 2012 11:22 AM

filter shmilter

As rx'd, 8:34.

Comment #125 - Posted by: Mel 39/m/5'10"/175 at April 5, 2012 11:23 AM

Mom & Dad's backyard, 4 x sealfit barbell complex w/ ~115: 6 x DL, 6 x row, 6 x clean, 6 x Ft squat, 6 x PP, 6 x back squat. Then to church

Comment #126 - Posted by: Ajax at April 6, 2012 12:55 PM

4rds for time:

8 bodyweight bench 155
8 dips
8 pullups
Run 800 m


Comment #127 - Posted by: al deezy at April 6, 2012 6:56 PM

Female/140 lb/ 5'3"/14 years old

25 meter pool


I do swim workouts once or twice a week, so it was great to incorperate this as a part of my pool workout!

Comment #128 - Posted by: Ariel at April 7, 2012 5:33 AM

18:20 rx

Comment #129 - Posted by: Latham at April 8, 2012 12:09 PM

subbed 25 push-ups for swim


Comment #130 - Posted by: Manchild at April 9, 2012 5:37 PM

I like the WOD and like changing things up. I've never done breath-holding before, though, for any sort of workout. So can anyone tell me how breath-holding fits in with CrossFit's approach to POWER output?

Comment #131 - Posted by: Weed at April 10, 2012 1:33 PM



Comment #132 - Posted by: TommyKrackCorn at April 11, 2012 8:21 AM

5 rounds

Underwater swim-17ish yards(messed up)
50 squats
All broken

Time: 17:30


Comment #133 - Posted by: Phat boi at April 15, 2012 9:14 PM

I just saw this WOD today and have access to a pool. I don't really follow the main site for my WODs but I have to give this one a try. Thank you CrossFit for adding in swimming, all of us ex swimmers really appreciate it. I will post my time later today.

Comment #134 - Posted by: Jamie G at April 16, 2012 10:32 AM

I did this WOD with an old swimmer friend and fellow CrossFiter Aaron. We did dolphin kick in a streamline for our under waters.
My time 9:28
Aaron's time 9:38


Comment #135 - Posted by: Jamie G at April 17, 2012 9:54 AM


Comment #136 - Posted by: Mik at April 21, 2012 2:44 AM


Comment #137 - Posted by: RB at April 22, 2012 12:18 PM

WU in pool.
3 breaks each round after first round. This hurt momentum as well as overall time. Need to reduce to 2.
Squats not bad. Need to go a little faster.

Comment #138 - Posted by: jrm at April 22, 2012 4:38 PM

12:40, swims not fully underwater.

Comment #139 - Posted by: J.Wood at April 24, 2012 6:36 AM

13:25 - only 1st & last in one breath, needed extra breath for other 3.

preceded by t/m run @ 3% 1200m/13kph, 800m/14kph, 400m/15.5kph

loved the swim and mixing things up.

Comment #140 - Posted by: zenoperegrinus at May 8, 2012 6:19 AM

just seen vid. didn't realise we could dive and stop for breaths. know for next time.

Comment #141 - Posted by: zenoperegrinus at May 8, 2012 6:24 AM

Sub: Hold breadth during 25 SDHP, 45lb bar sub for swim

Mitch: 11:59
25lb bar SDHP

Comment #142 - Posted by: Doug at September 14, 2012 3:21 PM
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