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"There comes a point in most workouts where you question what you're doing and you simply wish it would end. This happens for me in longer workouts usually---one's that are over 15 minutes and/or 7 rounds or more. I'll be plowing along and in the 4th round out of 7 I'll think, "This is stupid. I don't even care about my time. If nobody were here with me I would stop." It's at that very moment that I draw on information that I received at Greg Amundson's CrossFit Goal Setting Course. I remind myself to think positive. It takes effort but I have to block out those negative thoughts and concentrate on, "Feeding the right dog....the dog of courage." Greg beautifully illustrates how to set this plan in motion and if practiced it can have an immediate impact on your outlook both in and out of workouts. I use pieces from the Goal Setting Course in my daily life and my daily workout and the results have been nothing short of amazing."

— Rob Orlando

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WaterWOD

WaterWOD at the 2011 CrossFit Games

A former NCAA Water Polo player at the University of California Santa Cruz and passionate about swimming, Greg Amundson created the WaterWOD to increase an Athlete’s ability to thrive in an aquatic environment.

WaterWOD workouts are divided into three categories:

1. Purely swimming workouts – Examples include:

  • 7 Rounds of 100 Meter Swim on 1:00 Rest
  • Freestyle Swim 1000 Meters for Time

2. Workouts combining dryland exercises with traditional aquatic sports – Examples include:

  • 3 Rounds for Time of 50 Meter Sw
  • Swim, 15 x 185lb. Deadlift, 30 Double-Unders
  • As Many Rounds as Possible in 15:00 of 100 Meter Swim x 25 Burpees

3. Workouts involving traditional aquatic sports – Examples include:

  • Open water kayak 1 mile for time
  • Stand-up paddleboard 1 mile for time

WaterWOD workouts are seasonal and operate between May and September. Some workouts are meant to be “active rest” with an emphasis on learning and playing new water based sports or practicing specific water sport techniques. For example, an “active rest” workout may include:

  • Spend two hours surfing your favorite break
  • Spend 45 minutes practicing your backstroke and freestyle flip-turn technique

We encourage CrossFit Affiliate gyms to host the weekly WaterWOD at their Affiliate or a nearby pool, lake or beach. We hope you enjoy the WaterWOD workouts.

To ensure you gain the full benefit of the WaterWOD, follow these three simple rules:

  1. Train Hard
  2. Get Wet
  3. Have Fun

See you in the water! WHEN: Seasonal – Check back soon! WHERE: Pool WOD’s at Simpkins Family Swim Center. Open Water swims at Capitola Beach. WaterWODWaterWOD at the Simpkins Family Swim Center

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