Pool WOD at North Hampton
a. All classes will start at regularly scheduled times.
b. Plan on 10 minutes to travel to the pool from the island
c. You will be swimming or at least moving in the water (so wear swim suit or clothes you don't mind getting wet) Bring goggles if you need them and towel.
Come ready to work hard!
a. All classes will start at regularly scheduled times.
b. Plan on 10 minutes to travel to the pool from the island
c. You will be swimming or at least moving in the water (so wear swim suit or clothes you don't mind getting wet) Bring goggles if you need them and towel.
Come ready to work hard!
Warm up:
50 Cross County Ski - traveling
40 m Water Jog
10 Water HSPU - Hold 5 seconds
20 tuck jumps
(1 round)
WOD:
40m Swim Freestyle down (20m)- doggie paddle back (20m)
10 DB Squats - bottom to bottom (m=20lb, w=10lb)
9 Push ups - Perfect form
8 Shoulder Presses (m=20lb, w=10lb)
*hands never leave the DB's - even when doing PU's.
L1 = 5 rounds, L2 = 4 rounds, L3 = 3 rounds
then....
2 laps running around soccer field
*all students will swim and lift 1st...then run second.
* time will stop when the 2 running laps are completed.
21 comments:
even the 6:30 am class?
yes, even the 6:30 am class. It will feel GREAT! Take the plunge...
Cowboy up Biagini.
OK...LT has told me that we are in with childcare. The CFAI Sandbox will foot the bill on this one since since I get to see you all in swimsuits. It is the least I can do. The babystitter is LT's and comes highly recommended. She will only be available for the 9:30 a.m. class though.
Come one...come all! Please invite a freind! :-)
OK, so if it happens to rain...to the Sandbox? Just need to know the game plan.
where in North Hampton is the pool?
Rain....Ha....Bring it. Snow...ha...bring it.
Sleet...ok..Sandbox.
Seriously - it is going to take some pretty bad weather to stop this workout. Plan to meet at the pool---no matter what.
Directions: Once you turn onto Amelia Concourse going South follow the road approximately 1 mile. Turn RT (You will see the NH Amenities Center on your Right) The pool is right there at the NH entrance. Park and go under (into) the building with a Blue Roof. I will have us already signed in as CFAI Sandbox. Look for the tall "Lighthouse" that is where the pool is.
cowboying up. going early- it will be dark.
Great workout! I love the creativity the coaches are coming up with these days. I can't believe I'm doing Level 1 already - 17mins. Amy
Fantastic WOD. Nice to mix lots of elements into our workout. 15:22. Should try to do at least once a month.
Different for me because I haven't really ever swam for exercise, but I really liked having to dig in and find what worked for me in order to finish. Time: 16:30
LOVED IT! 15:22
i agree with coach tanner. at least once a month would be awesome!!
I agree with everyone about at least doing this once a month. It felt great, and we should especially take advantage of the summer heat!! L1 14:38
During round five I was asking myself during the swim, "Now why is it that in about a half an hour I will be saying 'that was really fun'?". Well, now I am saying, "That was really fun!". I did not smoke it, but I did push myself...16:58.
Thanks, Doug. It was so nice to not be baking in the afternoon sun.
fun workout 17:17
Doug - Thanks for letting me join you all today for a great CF workout.
Awesome! Thanks! That should be a monthly requirement for summer months.
Great Workout. Lots of Fun.
L1 - 16:55, Chris H.
Really enjoyed the workout. I can't remember the last time I actually swam laps -- as reflected in my time! 18:38ish 5 rounds
Tina
I really enjoyed the workout yesterday. I would love to do that more often. Although I am feeling a little puffy. I think I took in too much water as I was gasping for air. Need to practice the free style.
This Friday the 13th class at 6 pm is cancelled for this Fri ONLY. Please help us spread the word. Thanks!
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