Elite Synchro

Tuesday, November 9, 2010

warm up:
200m run
20 v ups
15 push ups
10 squats

5 sets of: work to heavier as form allows
5 deadlift
3 hang power clean
1 push press
1 power jerk
10 total reps per set

Tuesday, November 2, 2010

warm up
400m run
20 superman
20 scorpion kicks
20 sit ups
20 lying leg kicks

Front Squat
3-3-3
20 minute amrap:
5 push ups
10 squats
15 v ups

Tuesday, October 12, 2010

Tuesday, October 5, 2010

Are Crossfitters some of the best athletes in the world? Take a look at the results from this weekend's 2010 CrossFit/USAW Weightlifting Open.

Test day!
Results will be posted asap

Thursday, September 30, 2010

1 mile TT (Time Trial)
Please read email coming today and watch these clips!

Tuesday, September 28, 2010

Handstan Holds
3xmax

Kipping
3x5

Deadlift
5/3/1

For time:
600m run
10 burpees
400m run
20 burpees
200m run
30 burpees

Tuesday, September 21, 2010

Swimming Videos on Floswimming

WOD
A1. Deadlift 3-3-3 Rest 30s
A2. Box jumps 10-10-10 Rest 2min
B1. Pull Ups 4x8 rest 15s
B2. V Ups 4x25 rest 1min
C. Three 3min amraps with 1min rest of:
bball court gasser
10 hands off ground push ups

UIW Syncrhonized Swimming

Welcome to the UIW Synchro Blog. Here you will be given workouts over the summer in order to prepare you for the upcoming season. You will have a general and specific set of exercise to warm up with before each WOD (workout of the day). These exercises are layed out below. These are aimed at preparing your body for the WOD and more are more exercises that are more specific to Synchro. There will be form time to time WOD that have nothing to do with synchro directly but will improve your strength, stability and balance in other areas that in the end, will make you better synchronized swimmers. You MUST post the results of your WOD in the comment section for that day. If you do not, your workout will not count.Good luck!!!