Newsletter Day!

2
Sep

Newsletter Day!

Check out Josh in this month’s newsletter!

Skill – practice skipping

“Flight Simulator”

Unbroken Double Unders
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Compare to Sept.10/13

Some of the drills you’ll be working on today.

[youtube=https://www.youtube.com/watch?v=_7cpagB7WUg]

46 Responses

  1. Mob + WU x 2 + 36 birthday burpees

    Group WU / Skipping drills

    “Flight Simulator”

    Unbroken Double Unders
    5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

    Time: 13:26 Rx

    11 seconds short of a PR, but satisfied with my time considering I was out for most of the summer.

  2. Trent

    Mob + WU x 2 + 36 birthday burpees

    Group WU / Skipping drills

    “Flight Simulator”

    Unbroken Double Unders
    5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

    Time: 12:15 Rx

    YAY first time completing this one. Last time doing this was Sept 7, 2012 and was stuck on set 45 of the way up. Today I did not have to redo any of the sets.

    Thanks for the Tips Vincent!

  3. Hannah

    M+WUx3
    Group warmup/ skill (dus)

    WOD: Flight Simulator, 15 min cap
    Singles
    5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
    Time: 13:09

    Cashout: calf drops (3x30sec per leg)

    6 lengths of gym farmers carry, 35lb each hand (go heavier!!)
    20 wall balls, 6lb…1 no rep 😀 (heavier next time)

    Good to be back! 🙂

  4. David V-D

    WU x 3

    WOD: Flight Simulator
    DU’s for:
    5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

    Time: 13:21 Rx, did not re-do a set until the 45 on the way up!

    Calfs are going to be sore … Happy first day of School!!

  5. Laura

    Mob + WU x 2 + 36 birthday burpees

    Group WU / Skipping drills

    “Flight Simulator”

    Unbroken Double Unders scaled to singles
    5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

    Time: 5:28

    Finished with more DU practice

  6. Amanda

    WOD: completed round of 45’s on the way down. (After 4 frustrating attempts!!)

    Really happy with that – last time I was stuck on the 45’s on the way up.

    Thanks for the encouragement Josh & Patrick. 🙂

    Fun class!

  7. Great newsletter Josh!

    WU × 2
    36 Birthday burpees for Pete

    Group WU and skipping skills work

    WOD: Flight Simulator (singles)
    6:05

    I think I had a DU break through thanks to the progression you taught Amanda! Will keep practicing.

    Good work this morning everyone. 🙂

  8. WOD Rx = 45s (down)

    Well, this was stupidly infuriating. Stuck on 15s, then 25s, took me a good 10 minutes to make it past 50s… Not a great double-under day for me.

    So many F-bombs, sorry.

  9. Tracy

    Flight simulator: AKA, work in progress :/

    Unbroken singles
    Time: 5:21

    Found the video very helpful. Thanks to Amanda for the help… PR double under…5!! 🙂

  10. Amy Hogan

    Mobility
    WUx3
    Group mobility

    WOD: Flight Simulator, 15 min cap
    Singles
    5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
    Time: 4:37

    Practiced double unders and got 10 consecutively

  11. Flight Simulator scaled to singles

    Time – 13:19

    Stuck on the 40 and 45 on he way up for a few tries.

    Last time in 2012 was under 10 mins.

    Thanks for the class Steph!!

  12. – Mob
    – WUx3

    WOD (scaled to singles): 6:16 (all unbroken except the 2nd 45, failed at 37)
    – DU practice with the rest of the time, got to 8 consecutive which matches previous PR

  13. Steph H

    Mob
    WU x3

    Group-skipping practise

    Wod: Flight Simulator 15 min cap

    5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
    Singles

    Time: 11.12

  14. Heather Colleen

    Mobility
    WU (with LOTS of work on pullup progressions)

    Flight Sim

    Got to 40 up…although I was soooo close to 45 so many times.

    PR was 15 up last year, so I’m stoked (although I know I was pretty mad during the whole thing. Sorry for losing my temper..)

    This WOD (besides being my very, very favourite) is such a test of mental fortitude. It beat me today, and I can’t wait to take it on again.

    Thanks Mario for programming it, and thanks Steph and all the nooners for such an awesome class. 🙂

  15. Kelly

    Mobility
    WUx3
    Group mobility

    WOD: Flight Simulator, 15 min cap
    Singles
    5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
    Well made it to 45 on the way up. stuck at 40 then 45 and must have did “37” at least half a dozen times grrrrr…a work in progress

  16. Fred D

    Group WU / Skipping drills

    “Flight Simulator”

    Unbroken Double Unders (scaled to singles)
    5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

    Time: 6:39
    Finished with more DU practice

  17. Steph L

    Mobility
    WUx3
    Group Mob & Skipping Drills

    “Flight Simulator”
    5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
    Unbroken Double Unders

    Time: 8:49 Rx PR! (sept 10th 2013 time was 12:43)

    Great Class Chantal!! Thanks

  18. mobility
    wu x 2 + 36 B-Day Burpees for Peter
    group wu & skipping drills

    WOD : Flight Simulator (15 min cap)
    scale – singles

    Time = 5:46 (time remaining practice DU got a couple)

  19. Gillyon

    Great newsletter, and awesome article, Josh!
    Loved the comment about the advice to new members, and how to look at the veterans’ weights and times as future goals not as present failures.

  20. Annie

    Mob + WU x 3

    Group WU / Skipping drills

    “Flight Simulator”

    Unbroken Double Unders scaled to singles
    5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

    Time: 6:04

  21. Conor

    Didn’t do the workout; Did a version coupled with a drill inside. Had a question though:
    While practising the jumping HIGH, I felt my calf reach a new level of extension(?). Like the normal flex wherea’s the calf muscles slides up your outer leg flew up 20x+ higher. I could jump alot better, and probably could of PR my box jumps. However afterwards the Calfs had the DOMs straight away. The question is; has any body else experienced this, and I’m finally just jumping right, or is there a technique in skipping such as this that kills the legs and is well known? It concerns me because I can bearly walk

  22. Blake

    Did this Wednesday, Sept. 3 but putting it in for reference later:

    “Flight Simulator”
    — Unbroken Double Unders (15 min cap)
    — 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
    Managed to complete the 20’s (but not before getting 17, 19, 18 & 18). Got to 23/25.

    ~~ PR because I have never done this with Double Unders!! ~~

  23. Jen C

    Mob + Wup x 3

    WOD: Flight Simulator – with double unders
    5
    10
    15
    20
    25
    30 ( failed at 18; at 2, at 1, and at 4 – then got it yippy)
    35 (failed at 1; 1; 4; 19; 1; and at 1 – then got it – supper happy)
    40 (failed at 13; 6; 2; 4; 19; 20; 17; 26; 23; 23; 19; 22; 1; 15 – ran out of time)

    I am supper happy with this result. I have tried the Flight Simulator twice before, but only doing singles. So just completing the first 5 was a PR.

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