First week of swim practice...

I just got this e-mail from my coach...

All:

Just a quick reminder that we start workout on Monday, August 27th at

6:30 a.m. at Audrey Moore.  We will be swimming from 6:30-8:00 a.m.

then you will have 15 minutes to be changed and ready for Cross Fit

training from 8:15-9:00 a.m.  If you are not out of the water, changed

and ready for dryland at 8:15 a.m., you will be running laps for 45

minutes.

Cross Fit instructor is ****.  Any messing around will result

in your removal from the dryland group...and you'll be running laps

the rest of workout.

Make sure you have sneakers, shorts and t-shirt plus refill your water

bottles.  Should be challenging but fun.

Make sure you order / pick up any missing training equipment ASAP.

If you are not familiar with cross fit, you can visit their website

at;  http://www.crossfit.com/cf-info/excercise.html#WOD

Check out the links for some of the exercises listed below (in the

link above) that we will be doing so you are somewhat familiar with

them before we start.  Some of the exercises are done in combinations

of 3 & 4 exercises with even some sprint running in between.  (You're

gonna be sore).  Some exercises are done for time (as many reps as you

can do in X seconds) and others are done as sets of 10-20 reps

Air Squats

Box Jump Variations

Burpee Demo

Dip

Double Unders

Dumbbell Split Lifts

Hand Stand Push-ups (maybe)

Jumping Squats (probably with med ball though)

Knees to elbows

L-sit demo

Medicine Ball Cleans

Overhead squats (with dumbbells or med ball)

Pull-up

Push-up

Wall Ball

Walking Lunges

That should be enough to get you started...

See you Monday.