Walk under water...

Okay, i want to start this second post with talking a little about shallow water blackouts. Yeah i know what you are thinking, i really know how to make a sales pitch. Everybody who took a closer look at the blog, might have noticed that i placed a disclaimer on the right. People post a lot of shit on the internet, and the disclaimer is to remind you guys to use common sence. As it says, think before you do something stupid!
This is not to scare people from doing these WOD's, but just to say, be safe.
Back to shallow water blackouts (SWB). SWB can happen to anybody. Everybody who has taken a diving certificate has probably heard about it and knows it can happen to anybody. Most SWB actually happen to experienced swimmers, divers or people who generally are considered fit. SWB is a loss of conscience (fainting) caused by cerebral hypoxia towards the end of a breath-hold dive, typically in water shallower than 5 meter, when the swimmer doesn't experience an urgent need to breathe and has no other medical condition that might have caused it (thank you wikipedia).
As i said earlier, i don't tell you this stuff to scare you from doing my WOD's, but i'm just being responsible about this, and therefore you should be too and don't do these things on your own. Bring a friend or make the lifeguard at your pool aware of what you are doing. I'm not saying this will happen to you, most likely it will not, but there is no reason to act stupid about your own safety!

Alright, time to reveal the next WOD. All the above mentioned warnings will probably make sence now.

3x 3min AMRAP, two min break between each
10 clapping pushups
10 V-situps
20 Mountain jumpers
Do the above mentioned reps and excersices only once per AMRAP. For the remaining time move a KB or any weight/object that stays on the bottom of the pool, as far as possible, by pushing it in front of you, or picking it up and walking on the bottom. You can go for air as much you like, but the object only moves forward as long as you are submerged. The result will be the total distance you move the object.
You can scale this WOD by doing it in the deep or the shallow end of the pool, off course making it more challenging in the deep end. Try not to hyper ventilate when taking in air in between dives. Breathe as calm as possible until you decide to go for it, then take two or three deep breaths and dive. Hyper ventilating can ultimately make you faint, and we don't want that. The secret to holding your breath for a long time is staying  calm. It's a mental game and mostly not a question of lung capacity. You can train these things by praticing it on a regular basis and thereby becoming more calm and familiar with the wet element. Freedivers have a lot of experience holding their breath and use different techniques which can be dangerous to people who don't know what they are doing. So unless you know what you're doing, don't do it.

I will be going to Oslo, Norway this weekend and train with the norwegian naval pentathlon team. I plan to do the WOD friday or saturday at one of the two planned swim sessions. So stay tuned for a report on how it went.
Last i want to thank all you guys who have visited the blog the last 24 hours, and especially thank my good friend Sarah from Fit as Fu*k for making a post about it and now linking to it.
Below is a video showing a SWB. As you can see, they are being safe about it and watch the diver closely.
/Kasper