June 29, 2014

Sunday 140629

For time:
Swim 1,000 meters

Post time to comments.

Tim McElroy.


Keeping the torso upright in the air squat with Matt Lodin - video [ipod] [mov] [HD mov]

Posted by Pukie at June 29, 2014 5:00 PM
Comments

Oh yes, you read that right!

Comment #1 - Posted by: Noah at June 28, 2014 5:16 PM

I knew some swimming coming !

Comment #2 - Posted by: Shaun at June 28, 2014 5:27 PM

Was*

Comment #3 - Posted by: Shaun at June 28, 2014 5:28 PM

Words to describe this WOD.

Interesting, crazy, rough, awful, beneficial, makes me want to cry

Comment #4 - Posted by: CrossFit Fruition at June 28, 2014 5:41 PM

Yeah that picture was taken at CrossFit Eminence!!!

Comment #5 - Posted by: Lindsey at June 28, 2014 5:52 PM

1000m swim 15:26 using combat sidestroke swim technique

Comment #6 - Posted by: chris lopez at June 28, 2014 7:02 PM

Great coaching in the video, Matt. Nice job making the athlete work hard for a better position.

Comment #7 - Posted by: Pat Sherwood at June 28, 2014 7:50 PM

I'll hit this Monday:)

Comment #8 - Posted by: Mike Andridge/44/5'8"/175 at June 28, 2014 8:50 PM

M/25/6'/85kg

sub 4000m run

15:11,34

Comment #9 - Posted by: Przemek at June 29, 2014 2:54 AM

19:35 in pool. Freestyle for all of it

Comment #10 - Posted by: Ben Bisesi at June 29, 2014 4:14 AM

24 min. Breaststroke in 25m pool

Comment #11 - Posted by: Tessa at June 29, 2014 4:43 AM

24:45 breaststroke
Openning pool season:)

Comment #12 - Posted by: Seb at June 29, 2014 4:54 AM

Sunday musings (upgraded version)…

1) Anemometer. Upgrade from "look at the flag".

2) Foal. Unable to find/bingo unable to afford the next horse in her journey, the upgrade, Mrs. bingo has decided to make her own. She will breed her mare and train the foal literally from the ground up. 30% chance of success with each try.

All I can think about was the monthly tears as we attempted to "create" "The Heir". 70% chance…

3) Strength. Seems my musings about CrossFit and strength struck a chord last week. Interestingly, the strike resonated much more strongly with folks inclined to agree with my premise, that supplemental strength training in CrossFit is most helpful when an individual's strength is low in proportion to his/her capacity in the other 9 essential elements of fitness. Several local/regional fitness competitions among CrossFitters were won by folks who train…wait for it…CrossFit.

It turns out that some upgrades look better on paper than on the ground or in the field of play.

4) WWI. 100 years ago, right around this date, an assassination in the Balkans tipped off the cataclysm that we now know as WWI, soon thereafter to be dubbed the "war to end all wars". Sadly, as we know, that was not to be the case. Millions upon millions, soldiers and civilians alike, lost their lives in WWI. In a particularly cruel aftermath, ~1/4 of the European population was then wiped out by Influenza.

Each subsequent War involving developed nations has seen various and sundry upgrades in war-making technology. In a rather strange irony each subsequent War has seen fewer casualties, both military and civilian, than the War that just preceded it. This is a fascinating phenomenon, one which is all the more striking when we compare casualty data from contemporaneous wars fought in the less-developed Third World. In these wars, fought without the war-making advantages of modern, upgraded weaponry, we see death tolls that seem as if they came straight out of WWI. Indeed, when we look at the casualties in modern Third World wars as a percentage of a population, they evoke memories of Medieval times.

On this weekend when we mark the 100th Anniversary of the beginning of the War to End All Wars, what are we to make of this phenomenon, that serial upgrades in the lethality of our war making has led to a decrease in number of war deaths? I don't think that we can answer this question without also acknowledging another important upgrade, that of communication and the transmittal of information from and about a war. We as a creature are wired for personal connection, and we are now connected as never before to the battle field. Also, with deaths now numbering in the dozens, hundreds, or even thousands, this "connection" to war now personalizes each death, military or civilian.

Face it, no matter how we try to make it otherwise, a town of 10,000 bombed back to the stone age is impossible for us to truly understand emotionally; 10,000 is a group, one that could be labeled "other". But a single death lets us see the personal connections of a single life, and it is impossible not to see the "sameness" of that person, or that person's connections. All but the psychopaths understand this.

Perhaps, then, this is the upgrade. For whatever reason the Developed World has drawn back from the utilization of ever-more lethal war making. As we have become more able to win the wars of antiquity we have become less willing to wage them. Smarter and wiser men and women will need to determine whether this is a fatal weakness, a sign of a civilization about to crumble from lack of conviction or will, or the vanguard of the next great leap of civilization, the ultimate upgrade to war.

The upgrade that could end all war.

I'll see you next week...

Comment #13 - Posted by: bingo at June 29, 2014 6:10 AM

5 rounds for time
5 hspu
10 walking lunges back loaded 75# alternating
15 kbs 1 pood
12:33

Comment #14 - Posted by: D.S. F 52/5'6/117 at June 29, 2014 6:49 AM

Freestyle - 14:30

Comment #15 - Posted by: Kevin at June 29, 2014 6:57 AM

31:27 Rx'd

Comment #16 - Posted by: Joe Northside m/35/70"/195 at June 29, 2014 7:03 AM

Musings in the filter…

SUP WOD later today.

Comment #17 - Posted by: bingo at June 29, 2014 7:27 AM

That was a refreshing workout, around 30min in a pool

Comment #18 - Posted by: Koen (38/M/178cm/84kg) at June 29, 2014 7:28 AM

M 34/178/85 13:26 for warm- up ; - )

Comment #19 - Posted by: Alex at June 29, 2014 7:35 AM

What is the substitute exercise if a pool is not available?

Comment #20 - Posted by: Scott at June 29, 2014 8:19 AM

#17 Scott,

Row a 10k. :)

Comment #21 - Posted by: MB at June 29, 2014 8:58 AM

Read about this WOD when I got back from the pool with my kids, so I missed the opportunity...
Did instead:

500m row @1:34:1
Angie Rxd @15:16
(Ouch, still sore legs and stomach from last cycle :o )

Finished with some KB pushpresses 1,5 pods each.

Comment #22 - Posted by: Tomas (Sweden) 40yo/177cm/71kg at June 29, 2014 9:10 AM

21-15-9
burpees
dips
box jumps
8:16

Will swim at lunch this week on an active rest day.

Comment #23 - Posted by: Jim R/51/5'8"/156 at June 29, 2014 9:26 AM

@ #6 Chris Lopez. What is combat side stroke? That is a very good time even if doing freestyle.

Comment #24 - Posted by: Jim K m/145/5'6"/38 at June 29, 2014 9:39 AM

As rxd 32:14. Breast stroke. Need more practice in the pool with freestyle. Nice change!

Comment #25 - Posted by: Kurt M/40/185 at June 29, 2014 10:06 AM

M/50/69"/191#
Rx'd 28:33

I agree with MB about rowing 10K is a suitable sub for swimming 1k. On the C2 rower, lock the seat all the way to the furthest rear travel. Lie prone, balancing with your hips on the seat. Set the damper to #1 and pull the handle towards the top of your head as you look down to maintain the perfect swimmer position. Your legs will be flutter kicking throughout the entirety of this WOD.

Comment #26 - Posted by: J.T. at June 29, 2014 10:26 AM

1000m row
1000m 25lb vest ruck/run
400m run
1000m freestyle 21:53 rx'd (56 laps/58.5ft/no flip turns)
400m run
1000m bike (climb 3x)
1000m run
1000m row

PM
2K row

Comment #27 - Posted by: LiiT M/41/6'1"/195 at June 29, 2014 10:36 AM

First cleans 1 rep power clean, squat clean 95-115-125-135-145-155 (pr)-165 (f)- 165 (f), then WOD Rx 17:20.

Peace be with you all.

Comment #28 - Posted by: Jim K m/145/5'6"/38 at June 29, 2014 11:34 AM

26:35rx 25yard lengths x44

Comment #29 - Posted by: Kri$ at June 29, 2014 11:37 AM

Bear crawls (same distance) are a decent sub if a pool isn't available.

Comment #30 - Posted by: Mike M at June 29, 2014 11:42 AM

Rxed (freestyle) in 25m pool: 24:25

Comment #31 - Posted by: Mike M (38/6'0/205#) at June 29, 2014 11:46 AM

Did yesterdays WOD today comments posted there.
Nice work usual suspects!

Comment #32 - Posted by: ChuckB M/56/5'11"/165 at June 29, 2014 11:50 AM

Ran 30 minutes instead. It's hot. Will swim tomorrow.

Comment #33 - Posted by: Chris M/28/73"/185# at June 29, 2014 12:17 PM

1 Legless Rope Climb EMOM until can't continue
22 minutes

Comment #34 - Posted by: B. Rhaly at June 29, 2014 12:28 PM

Rowed 10k in 49:15

Comment #35 - Posted by: Monty Armentrout at June 29, 2014 12:40 PM

4000 meter row
16:21

Comment #36 - Posted by: Heath M/43/6'/215 at June 29, 2014 12:48 PM

3k row, 13:17, videotaped myself again for form critique

Comment #37 - Posted by: RussA at June 29, 2014 12:57 PM

36:13 freestyle

Comment #38 - Posted by: Ged at June 29, 2014 1:00 PM

1000m in 14:00. Not for time, just holding a sub-1:25 pace.

Comment #39 - Posted by: Noah at June 29, 2014 1:30 PM

22:06 freestyle

Comment #40 - Posted by: Nicholas Saucier at June 29, 2014 1:31 PM

1000 meter swim in 18:33

Broke it up in to 10 rounds of 100m in a 25m pool.
26 laps of freestyle, 14 laps of breast stroke mixed in as
rest and 3, 1-minute full rests.

First real lap swimming I've done in 20 years (at least).

Comment #41 - Posted by: Grant at June 29, 2014 1:55 PM

50 m pool, 25 Min. Breast Stroke. Very cool water in Hamburg, Germany :)

Comment #42 - Posted by: Bettina at June 29, 2014 1:57 PM

Sub: rowed 4000 meters

17:01

Comment #43 - Posted by: Bill at June 29, 2014 2:16 PM

did 2 WODS
skill : ring dips 4x5
wod: 5 pull up on rings
10 push-ups
10 sit-ups
10 squats
5 rounds

1000m swim 25:19 ( freestyle crawl )

male-48-170
home box: Crossfit Aviator Los Angeles

Comment #44 - Posted by: Thomas Finklea at June 29, 2014 2:26 PM

I didn't know I could swim for a kilometer. I guess I can. Cool. Mostly freestyle, but also a few laps of something that kind of looks like breast stroke. 27:00. M/49/5'11"/168#.

Comment #45 - Posted by: John McD. at June 29, 2014 3:14 PM

Fittest of the Sierra - Lake Tahoe, CA
Event 4 & 5!
29th Overall
Thanks mainsite for the phenomenal programming.

Comment #46 - Posted by: phill 37°21'41"N 118°23'43"W at June 29, 2014 3:37 PM

58th place at Fittest of Sierra Lake Tahoe. I am pleased. Did better this year at 40 yrs old

Comment #47 - Posted by: Jake Kiddoo at June 29, 2014 3:40 PM

Swim meet at pool, so I attempted equivalent calorie burn.

250-calorie row:

16:53
4,016m

Comment #48 - Posted by: BradB at June 29, 2014 3:54 PM

28:26

Comment #49 - Posted by: Zara at June 29, 2014 4:06 PM

Yea so swimming's pretty tough
33:03Rx

Comment #50 - Posted by: Jobes at June 29, 2014 5:02 PM

M 43/185/6'
29.57.

Comment #51 - Posted by: Munster at June 29, 2014 5:20 PM

Stuck in the filter...

Comment #52 - Posted by: Grant at June 29, 2014 5:52 PM

45:00 in a 40ft pool

Comment #53 - Posted by: Carter B at June 29, 2014 5:55 PM

24:50 Rx'd

I haven't swam in years, and I have no idea what a good time for a 1k is. Is it supposed to track the 5k run/row? If so, I've got about 5 minutes to get rid of. Does anyone have any good links or videos to watch for technique/ breathing/ turning, etc. advice?

Comment #54 - Posted by: Brandon at June 29, 2014 5:55 PM

M/44/5'8"/175

Rxd in 13:40 with a snorkel :)

Then 180 burpee pullups for try at one year of them

Comment #55 - Posted by: Jon Craig at June 29, 2014 5:56 PM

RX (although in yards pool...) in 9:32

D1 swimmer

Comment #56 - Posted by: Ben at June 29, 2014 6:03 PM

I want to swim 1k. Someday I may ;)

For today, quick hotel room WOD

3 rft of 20 wall squats, 15 pushups, 10 chair dips; then 2 minute plank. About 7:50

Comment #57 - Posted by: matt h 3.9.11 at June 29, 2014 6:49 PM

Freestyle 20:39

Comment #58 - Posted by: BPemberton at June 29, 2014 7:21 PM

M/5'11"/193/40

23:41 rx'd

Comment #59 - Posted by: Jeff Chapman at June 30, 2014 5:22 AM

Favourite budgie smugglers were at the dry cleaners so I couldnt hit the pool this time =)

Alternative:

200 total reps or 25 mins, whichever first. 

Superset
Ring dips
Pullups 

Time ran out on 188 reps.

Comment #60 - Posted by: Married with kids at June 30, 2014 5:54 AM

Went to rugby practice

Comment #61 - Posted by: Kav at June 30, 2014 6:16 AM

28:30

Comment #62 - Posted by: BW at June 30, 2014 6:17 AM

rx'd
27:09

Comment #63 - Posted by: Mike Andridge/44/5'8"/175 at June 30, 2014 7:51 AM

31:54 rx'd all freestyle. I swim, therefore I sink.

Comment #64 - Posted by: BB m/53/170/5'10" at June 30, 2014 8:06 AM

Surfed 2.5 hours

Comment #65 - Posted by: Manny Da Rosa M/185/5-11/46 at June 30, 2014 9:02 AM

Freestyle 12:42

Comment #66 - Posted by: Chris Howard at June 30, 2014 10:46 AM

As rx'd, 29:45.

22 laps in a 25-yard pool. Did almost 3/4 of this in front crawl. Most of the remainder was done in a resting backstroke. Furthest I have swam in...well, maybe ever? I think I did 30 laps one time in college, but that was a long time ago.

Comment #67 - Posted by: Mel 41m/5'10"/180 at June 30, 2014 11:44 AM

Praus 29-jun-2014
Kayak 3,800m

90 min

Comment #68 - Posted by: Praus at June 30, 2014 12:22 PM

M/24/5'11"/189.8

Run 5k. 27:40.36

Comment #69 - Posted by: Miles Forks at June 30, 2014 12:56 PM

500m
17:30

I need swim lessons!

Comment #70 - Posted by: Bryan at June 30, 2014 2:27 PM

No pool.
4,000meter Row: 17:34.5

Comment #71 - Posted by: Hugh A (56yr/5'11"/175#) at June 30, 2014 3:35 PM

22:27 -Rx

No swimming for almost a year. 103*F outside, so getting wet was a real treat!

GG

Comment #72 - Posted by: GG M//5-9/160/49 at June 30, 2014 6:20 PM

Swam 500mt.
32mt

Comment #73 - Posted by: Ricardo at June 30, 2014 6:21 PM

18:27 in the lake. Love triathlon season!

Comment #74 - Posted by: Carla at June 30, 2014 6:30 PM

16:31 rx

Comment #75 - Posted by: Dylan Fyfe/m/183cm/82kg/40yr at July 1, 2014 4:20 AM

Subbed 4000m row:
17:02

Comment #76 - Posted by: Dave H (M/38/5'8"/149) at July 1, 2014 6:04 AM

20 minutes on the button

Comment #77 - Posted by: Heavy Cream at July 1, 2014 7:12 AM

1:05:26

Comment #78 - Posted by: myles456 at July 1, 2014 10:38 AM

didn't time it

Comment #79 - Posted by: Tormod at July 1, 2014 11:23 AM

35:16 Rx

Wow!! Learned a few things on the fly about swim technique. I've always been a strong swimmer, but have never in my life swum laps. I was getting gassed SO fast at first. Finally realized I was kicking too hard. My triathlete buddy told me your kick is only 10% of your speed in freestyle. That helped me to convince my legs to chill the hell out. Still had to rest at every length! So bad.

Great workout for today, though, as my body is still beat up from recent workouts. Felt like a solid and challenging recovery WOD.

Comment #80 - Posted by: Matt Stringer M/35/172/5'10 at July 1, 2014 11:51 AM

47/F/130#/5'4"
33:25, multiple stroke variations. Kicked my ad ;) and loved it!

Comment #81 - Posted by: Dawn at July 1, 2014 3:40 PM

cfwu x 2

22:40

Comment #82 - Posted by: F15E_WSO/52/M/185 at July 1, 2014 5:15 PM

24:15

Comment #83 - Posted by: Nicole at July 1, 2014 9:34 PM

Did 100 laps in 15' pool untimed.

Comment #84 - Posted by: ART/M45/5'5"/150 at July 2, 2014 7:01 AM

27:42 in a 20 mt pool (50 laps), 25 freestyle, 25 breast stroke. Done on thursday 3rd July 2014.

Comment #85 - Posted by: Giorgia at July 3, 2014 2:45 AM

21:58
props to those doing it in under 20 min

Comment #86 - Posted by: maddie f/32/5'4/125lb at July 3, 2014 9:22 PM

This is funny....swimming comes around and Crossfitters
1) go surfing
2) swim 1500 feet (almost 1000 meters shy of an actual mile)
3) run
4) row
5) do whatever other WOD they want which includes 'real' crossfit movements.

ugh, Crossfitters

Props to the the approx 50% of posters who completed the workout

Comment #87 - Posted by: Mike at July 4, 2014 8:31 AM

Rx'd with Breaststroke at 24mins 23 secs in a 20 Mt pool.

Comment #88 - Posted by: Priyaranjan Sekhon at July 4, 2014 9:14 AM

Rx'd with Breastroke at 24 mins 23 secs in a 20 Mt pool.

Comment #89 - Posted by: Priyaranjan Sekhon at July 4, 2014 9:15 AM

Rx'd with Breastroke at 24 mins 23 secs in a 20 Mt pool.

Comment #90 - Posted by: Priyaranjan Sekhon at July 4, 2014 9:27 AM

19:19 as rx'd
freestyle in 25meter pool...40 laps unbroken.

Comment #91 - Posted by: MAGNUS 28/5'8"/150-155 at July 4, 2014 7:23 PM

M/34/5'7"/168
41:52

Comment #92 - Posted by: Mark Salzman at July 7, 2014 6:02 AM

m/40/5'9/184
28:20 Did breast stroke on lenghts 10,11,20,21,30,31. Stroke rate slow & steady. Tried to keep pace of kick decent.

Comment #93 - Posted by: jrm at July 13, 2014 6:31 PM

23:45 54 laps in a 20 m pool, went longer because I think I might have lost count.

Comment #94 - Posted by: gfunk 35/72"/210 at July 19, 2014 9:04 PM

27:30 rx'd. In a pool. 25mx40 laps

Comment #95 - Posted by: Josh/21/176/5'6" at August 13, 2014 7:47 PM

5ft 10, male,165lbs, 19
As rx'd

Time=00:28:18

Comment #96 - Posted by: RCBH at August 19, 2014 3:38 AM
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