Official Start of the Season!

Alright, tomorrow is the day that's been looming since we first got on campus- official start to the swim season! I hope everyone is as pumped as I am.

SCHEDULE CHANGE:
Because of tonight's opening ceremonies and tomorrow morning's J-Term registration, the workout is gonna start at 7:15. I apologize to those of you with 8am class. You can still go down at the normal time, but I won't be in the gym until around 7:15.

Tomorrow's Workout:
Back squat- add 5 or 10 pounds from last week
then
3 sets of dips for max reps

then

10x100m sprint with 60 seconds rest in between efforts
on the indoor track or in Nelson

Some More Cool Videos

Sorry about missing yesterday's post, it was a busy Friday. A few of us made it down to the pool today and did a really good workout:
3 Rounds:
100 yard freestyle
21 kettlebell swings
12 burpees
Tomorrow is a rest day, recover and get ready for the official start of the season!

Here are a few more videos worth watching:


Great video from Auburn coach Brett Hawke about mental preparation

Swimming Videos on Floswimming

Chinese weightlifter Liao Hui moving heavy weight with great technique


Workout video from Crossfit New England


Fred Bousquet swimming fast

Swimming Videos on Floswimming

Midline Stability

Swimming is a sport that requires a lot of midline stability, more so than most because it is contested across a horizontal axis and it takes place in water. Having a stable midline in the pool is not only going to decrease resistance, but is also going to allow you to better express the power you are building in the weight room. The workout tomorrow is really going to help us train a strong and stable core.

Tomorrow's Workout:
Spend 10-15 minutes working on clean and jerk technique.
Keep these weight light to medium, nothing heavy

then

4 rounds:
10 squat snatches
10 pushups, hands release at the bottom
10 knees to elbows

then

Work On A Weakness!
Pick something you have trouble with and work on it!
examples- kipping pullups, flexibility, lower back issues, shoulder issues
These things are not going to improve if you don't take the time to work on them!


It's Friday! Get some sleep and get ready to get after it in the morning!

Tomorrow's Workout

There's nothing fancy about tomorrow's workout, it's all movements we've done before. Remember to get full range of motion on all of the movements. For bench, the bar touches (but doesn't bounce off) your chest at the bottom and your elbows are locked out at the top. For burpees, chest touches the ground at the bottom and you jump(!) and clap overhead at the top. For pullups, elbows locked out and arms behind your ear at the bottom, chin over the vertical plane of the bar at the top.


Tomorrow's Workout:
Bench Press- continue progression or Wendler 531

then

In Nelson
5 Rounds:
10 burpees
15 pullups
Sprint down and back
3:00 rest between rounds

Rest Day Tomorrow!

You guys definitely earned tomorrow's rest day! Great job so far this week. Really take advantage of your day off- get at least 8 hours of sleep, foam roll if you have a roller, take a nap, anything thats gonna help you get after it again on Thursday and Friday. 

Also, here's another cool video to check out. Rob Orlando doing 3 reps of power clean and push press at 300 pounds! Wicked Powah!

Tomorrow's Workout:

Rest Day!

Sleep in!

Kipping Pullups!

The kipping pullup is a very prominent movement in our program. Similar to the Olympic lifts, it is a dynamic movement that transfer very well to the pool. It is also a fairly difficult movement to learn for some. Below is a really good tutorial video on the kipping pullup from 2008 Crossfit Games champion Jason Khalipa. Throw some of these drills into your warmup. If you have any questions about it or want help with the drills, just let me know.





Tomorrow's Workout:
Snatch- heavy single
or
Power Snatch- heavy double

then

10-9-8...3-2-1 reps for time of-
Power Clean
Pullups

Do Your Squats!

You all know of my obsession with the squatting. Why the squat? Because there is no better movement than a true, below parallel squat. No other movement requires and builds midline stability and lower body strength like a real squat. Watch the video linked below for an epic display of squatting prowess. 

youtube.com/watch?v=WK7m6I5m6gY

Tomorrow's Workout:

Back Squat- continue with progression of Week 2 of Wendler 531

then

For time:

60 Push-press, every time you rest you must perform 14 lateral hops