Big Announcement! Rob Aquatics Summer Open Water Tour!!! | Rob Aquatics Masters Swimming Blog

What better way to get used to the open water than to join a group when they come to your area. Better yet one that will help you on stroke technique.

Rob Aquatics traveling to a site near you.

USMS 1 Mile Open Water Championships, Lake Norman, Charlotte, NC – May 29
Swim Around the Rock (3.25 miles), San Francisco, CA – June 5
USMS 1–3 Mile Open Water Championships (1.5 miles), Lake Del Valle, Livermore, CA – June 6
Chesapeake Bay Swim (4.4 miles), MD – June 13
USMS 3–6 Mile Open Water Championships (6 km), Lake Water Valley, Windsor, CO – June 19
USMS 2-Mile Cable Championships, Chris Green Lake, Charlottesville, VA – July 10
USMS 6+ Mile Open Water Championships (10 km), Morse Reservoir, Noblesville, IN – July 17
Santa Cruz Rough Water Swim (1 mile), July 31
Cruise Cruz (2 mile), Santa Cruz, CA – August 1
Naples Island Swim (1.25 miles), Long Beach, August TBD
Don Burns Corona del Mar 1 mile swim, CA – August 28
Big Shoulders (5k), Chicago, IL – September 11

By HC Fitness and Technology Solutions
On Friday, February 26, 2010
At 11:40 AM


the toughest one day endurance race on the planet - Tough Mudder

By HC Fitness and Technology Solutions
At 11:35 AM


Swim Trainer

One of the best places to go besides CrossFit is Monkey Bar Gym. They too have the WOD but they also have a store to buy the products they use.

The Swim Trainer is designed for sports specific training and conditioning. It's the best way to improve your game - tennis, golf, swimming, punching, throwing, and so much more. Two cables connected to one point of attachment. This unique design allows the user to pull each cable independently or together without worry of the cable becoming uneven from side to side. Because of this, it is perfect for all types of sports & fitness training. $24.95

Here is today's WOD
Friday February 19th

Body ESP (endurance, strength, power) instructor led class unless of course you're training on your own:), do an ALL OUT set, rest 15-30 seconds, a bit longer if you need, get some water, write down what you did, then do next exercise. do as many as possible reps at each station, keep track of reps.

FORM IS SUPER STRICT, 2 count up (breathing out), 1 second pause at top, 2 count down (breathing in), 1 second pause at bottom, repeat all reps this way. GOAL IS ALL SETS ABOVE 10 REPS MINIMUM, UP TO 30 REPS, IF YOU THINK YOU CAN DO 30+ REPS, MAKE IT HARDER!! GO TO NEXT LEVEL OR ADD MORE RESISTANCE!!

push ups - knees / regular / power push up 1-2 bands or with weight vest
body rows - 60 degrees / 90 degrees / box 90 degrees can add vest
tiger push ups - knees / tigers / feet on 12" box or add vest
bent over rows - 30% bodyweight / 50% bw / 70%
hindu push ups - knees / hindus / divebombers can add vest
side to side body rows - 60 degrees / 90 degrees / box 90 degrees (left & right, middle row = 1)
alligator push ups - knees / alligators / alligators with PPU or vest
alternate bent over rows - 30% / 50% / 70%
rest 5 minutes, keep track of totals, then move on to second group

lunges - 20% / 40% / 60% bw
power wheel or jungle gym curls
foot up lunge (left, then right) - on box / on jungle gym / on cable or nothing
swings - 30%/40%/50%
front squat - suitcase 30% / racked 40% / racked 50%
power wheel curls / jungle gym runners / jungle gym runners
keep track of each total, get some water, cool down:)

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By HC Fitness and Technology Solutions
On Friday, February 19, 2010
At 3:28 PM