50 yd Swim
25 Push-ups
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Coach's Notes.
Swim hard, down and back. 25 chest to deck, full ROM push-ups. There you go, 4 rounds -- get it done! Like any other WOD, don't shortchange your warm-up. Get loose with some dynamic stretching, swim some easy lengths, maybe throw in some work with the kickboard and buoy before pushing hard.
DISCUSSION. I know we have some K-Star fans out there. Any thoughts on the new M-WOD Pro site? Has anyone ponied up for a subscription? Can't blame the man for monetizing a valuable product, but I feel a little shut out. Don't know what you've got 'til it's gone...
Training Videos.
- "Swim Tips for CrossFitters: Part 1 and Part 2" - swim coach and Crossfitter Chris Michelmore reviews some basic fundamentals to make you more efficient in the water. Requires a CF Journal subscription, which will set you back to the tune of $0.00. C'mon now!
- "Prancercise: a Fitness Workout" - when the novelty of this whole "functional fitness" trend wears off, consider taking your workouts to the next level using this "springy, rhythmic way of moving forward, similar to a horse's gait." Remember... mechanics and consistency before you ramp up the prancing intensity.