CrossFit Arden Hills Swimming

Military run

5 rounds
5 wall walks
10 pull ups
15 big box jumps
400 m run with 12,15,18,20# body bar
Rest 2:00 and repeat

Mini Murph for the kids

Run 800 m
50 pull ups
100 push ups
150 squats
Run 800 m

Body Moving, Get Your Body Moving!

WOD: for time
5 rounds
30 du
40 sit ups
50 squats

Scaled
*4x singles
*3x singles if using heavy rope

Angie

WOD: Angie
100 pull ups
100 push ups
100 sit ups
100 squats

Scale accordingly
-Banded pull ups, jumping pull ups
-no knee push ups, scale reps, hand release

Heavy Enough?

WOD: for time 21-15-9
Thrusters 50 lb sandbag, 30-25-20-15 db
Burpees
Squats

Time to Play

Today I am flying out to Burlington, Vermont to run the CFE Swimming seminar. It is my first time in Vermont. It should be a lot of fun as I'll be reunited with an amazing coach Laura Matuszak. Going over different methods of training is important to have in your coaching tool boxes.

WOD: Crossfit cards
Hearts = squats
Spades = push ups
Clubs = sit ups
Diamonds = pull ups
Aces of any suit= 400m row
Jokers = 25 burpees

Quantity:
Numbered cards are the reps
Jacks = 11 reps
Queen = 12 reps
King = 13 reps

When exercise is completed athlete will make a mark on the dry erase board. The most marks is the winner.

Team Chipper

WOD: teams of 4 (7 min exercises)
1) 15 burpee buy in- relay: each person one at a time
360 foot farmers walk (each person does 4 laps of basketball ct) relay order in the balance of 7 min. after everyone has completed burpees.

Most laps counted

2) 10 heavy rope double unders or 100 single buy in
20 reps of kettlebell sumo high pulls in the balance of 7 min

3) 30 push up buy in (hand release)
30 full range sit ups in the balance of 7 min.

4) 4 lap run basketball court
10 kettlebell squat leaps in the balance of the 7 min.

Note: only one person works at a time. So it is imperative that you work very fast.

FGB Variation

WOD:
3 rounds of the following exercises
Wall ball 20/12
Sandbag cleans 80/50/30
DB push press 20/25/30
Heavy Rope Double Unders
Burpees
Rest

1:00 work at each station. Counting reps and totaling up all reps completed at the end.

The picture is of the group after the grueling WOD was over. It was very quiet.

High School Swim Champs

Arden Hills Swimming had great success at the 2011 Sac-Joaquin High School Section Championships. AH had 76 finalist. Wow! There were many varsity girls events where we had 4 swimmers in the Championship final.

Results top 3
Sonny Fierro 1st 200 & 500 free
Marrisa LaFreniere 1st 100 fr, 2nd 50 fr
Sydney Johansen 1st 100 bk, 3rd 200 IM
Carissa Metcalf 1st 100 br, 3rd 50 fr
Nick Kramer 3rd 100 fly
Adam Ferguson 3rd 100 br

How many rounds was that?

WOD
Amrap 12 minutes
3 pull ups
6 toes 2 bar
9 hand release push ups
12 wall ball
200m run

It is important that you are honest and count your reps and rounds correctly. Do not cheat yourself.