I commentated on the swim events at the Dubai Fitness Championships yesterday.  I cant believe how far CrossFitters have come in gymnastics skills and weightlifting abilities but there water skills are still soooooooooooooo far from where they should be. There is a gigantic disparity between the good swimmers, the decent swimmers, and the bad swimmers.  What this shows me is that as athletes we still are forgetting to do things that we arent good at.  Its more exciting to lift heavy or get a muscle up, but these athletes, that generally speaking, can already do all those things, still havent really improved their swimming abilities.  What i am seeing is that people are jumping on the henshaw swim workouts, but what they are forgetting is that they arent good at swimming yet.  its no different than oly lifting.  You cant lift heavy or good until you know how to lift.  This is the same for everything.  So if we arent good at something, then why arent we fixing it the same way we would with this??  Come on people, we all have our weaknesses.  Dont hope that it gets better.  You need to actively MAKE it better!  So lets make it better!!!:)

FEEL THE BURN!!!

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INFERNO Warm-up x 3

Complete the Following:

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Deadlift (12 min)

.......8 x 3 reps

*3 sets to warm up, then the last 5 sets start at 75%1RM and increase until you find a working 3RM

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then...

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For Time: (16 min)

1-2-3-4-5-6-7-8-9-10 reps

.......Unbroken Muscle ups (Rx is ring, then Bar MUs, banded Bar Mu, or 2:1 Chest to Bar Pull ups)

*start of with a 25' HS Walk then do this walk between each rep set (or 20 shoulder touches).  The MUs, or modification, must be Unbroken.  If not then you will need to redo tat rep set again.  Rest as long as you need to.

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MWOD:   some PNF for the posterior chain