Flight Simulator

Reminder of the Body Comp tests on Saturday. A great thing to have done before your body makes big changes on the Paleo Challenge. $25 gets your name on the list. 

Unbroken Double Unders

Compare to April 1/13

Melanie with some hand-release action
Melanie with some hand-release action

56 thoughts on “Flight Simulator”

  1. Mob + WUx1
    Group WU skipping and planks

    Strength : Back Squat
    5x 95-105-110
    Ran out of time and my legs were not up to par. Thanks Glenda and Marie for the spotting.

    WOD : The frustrating Flight Simulator
    5-10-15… that was it. Was not able to complete 20 in a row of DU.

    Last April I finished this in 8+ mins in singles and that was a 6 min PR compared to my first attempt at this WOD. I had a note saying to work on DU and to attempt this with DU. So I did. Still lots of work to do.

  2. WUx1
    Group WU various skipping and planks

    Strength – Front Squats X5

    WOD “Flight Simulator”
    Unbroken Double Unders
    Got the 1st 5

    Great work 6:00 AM peeps!

  3. WU x 1

    Group WU

    Strength: Squat Cleans x 3


    WOD: Flight Simulator

    Time: 9:47 All unbroken

    NO PR, but still happy with this.

    Mind and body felt better this morning. I think you are right Jo, I may be able to do these early morning classes after all.

    Great class Amanda!

    1. Valérie Arseneau

      you will get used to the 6am very quickly. Next thing you know, you will prefer the morning! Specially in the summer when its so hot in the evenings.

      1. Corinna is a 6am veteran – when I started CrossFit, she was doing 6am, she’s just a little rusty at it but will be back on top of them in no time. 9:47 rx this morning for someone who isn’t used to 6am classes is awesome. 🙂

  4. Mobility
    Group WU (skipping + planks)

    Back Squat x 5

    WOD: “Flight Simulator”

    Time: 13:15

    Third time’s a charm! Pretty happy to have finally completed this.

    In April I got stuck and failed 4 times on the set of 30 on the way down. In Sept last year, I did the singles in 6:23 and got to 25 doubles on the way up within the time cap.

    1. Oh yeah, and I failed at around 40 reps in the round of 45 and 50.

      ProTip (from Amanda and Corinna): Count past your current round target, a lot less tripping on the last few reps.

      1. Yay Vincent. Congrats on completing this one.

        Oh…& followed you in my car on the way home this morning. Love the Stick People CrossFitters in your back window 🙂

  5. Had a Fundamentals this morning. Stayed after, just in time for the workout.

    Warmed up with arm circles and 10 squats.

    Flight Simulator Rx’d
    7:38 (old pr was 9:12)

    Unbroken, with short breaks between each round. Shoulders felt burny.

    Great job 8:30!

  6. Mobility
    Wu x 2
    No strength, practice some bar muscle ups, practice du’s and some mobility.
    Wod: flight simulator
    Got to 20 on the way up, very depressing…. Du’s seemed to be going Ok, trying not to jump high and got a little frustrated. I think I got to 18 at least 10 times then it just got worse after that…. Next time maybe.

    1. Great work 6 amer’s, and great class Amanda. Congrats to all that get this completed with du’s I am jealous… Lol

    1. LOL!
      You did great this morning, Denis. I expected more swearing, so a job well done on not losing your temper on this one. 🙂

  7. Mobility
    WU x 2

    Practiced handstands. Did my first ever pushup (45# plate)

    Group WU various skipping and 1 minute plank

    Strength – Push Jerks X5

    WOD “Flight Simulator”
    Unbroken Double Unders (scaled to singles)
    Time – 5:49

    800m Run.

    Thanks for coaching, Amanda.

  8. Mobility
    Warm up x2
    Group wu-skipping

    Strength: back squats: 25, 30, 35, 40, 45 (x5) nice sharing the bar with you Chantal!

    WOD: “flight simulator” (singles)

    Time: 7.07
    800 meter run

    Fun class Amanda!

  9. Mob
    WU x 1

    WOD: Paleo Challenge Benchmark WOD

    #1 – 2000m Row

    Time: 10:08

    # 2 – AMRAP in 7 Mins: 3 Burpees, 3 wall balls, 6 burpees, 6 wall balls, 9 burpees, 9 wall balls (increase by 3 each round)

    Score – 62

    Bring on the challenge!!

    Anyone who’s thinking about getting a slow cooker for the challenge – I checked and Canadian Tire has a Hamilton Beach 6 Quart slow cooker on sale for half price – $39.00!! I’m not sure about all Canadian Tires, but Riverview has them in stock

  10. Wux1. Then group wu
    Strength. X3 over head squat
    WOD. Flight stimulator
    Unbroken Double Unders
    25 on way up. Grrrrr missed at 29
    Rob Brydges

  11. WUX 1 + Group WU

    Cleans x 5:

    WOD: Flight Simulator
    Succeed at 30 on the way up, but got stuck on 35 Reps.

    First time I’ve done this one, and wow is this a frustrating WOD. In trying to achieve 35 unbroken reps, it looked something like 31-27-32-27-29-29….so close, but so far. GRRR! On a positive note, I’ll take a new PR on the most # F-Bombs I dropped in a single WOD. Hey, a PR’s a PR, right?

    Great WOD to practice DU’s though. So much more interesting that just regular DU practice.

  12. Mobility
    WU x 2

    Group Warmup, practiced some skipping

    Strength : Deadlift (first real ones since I hurt my back in June…)

    5 x 65-75-85-95-105
    Thanks Kevin for the tips. Deadlift really don’t come naturaly for me haha !

    WOD “Flight Simulator”
    5, 10, 15, 20, 25, 30, 35, 40, 45, 50, 45, 40, 35, 30, 25, 20, 15, 10, 5

    Score : 35 on the way up

    Last time I did this WOD, I made it to 15 and then I was stock at 17-18 sooo really happy with this 🙂 I will to better next time tho… 😉

  13. Mobility
    Group WU
    Strength: Shoulder Press 5×20-25-30-30-30

    WOD: “Flight Simulator”: 5, 10, 15, 20, 25, 30, 35, 40, 45, 50, 45, 40, 35, 30, 25, 20, 15, 10, 5

    Did it with singles: 4:53 minutes

    Practiced DU for the rest of the time. After Amanda told me my rope was too short and I changed it, I was able to get 4 in a row :).

    Ran 800m

    Great Workout, Thanks Amanda!

  14. Mobility + WU x1
    Group WU, skipping drills & plank

    Strength: Push Jerk
    These felt ok. I’m going to keep working on not letting fear enter the equation.

    WOD: Flight Simulator

    DUs, only got to first 15 (took quite awhile to get there, I got 14 unbroken 4 times in a row) just couldn’t string together 20. Good benchmark, I guess. 🙂

  15. Mob, Wu x 1.5, group wu for skipping.
    Strength: Back Squats 35 45 55 65 & 70 x 5 reps each. Nicing sharing the bar with Lisa and Stephanie.

    Wod: 5 10 15 20….scaled to single skips.
    I was done at 6 mins, but I really messed up what number I was suppose to skip to more then once during the wod. God only knows the real story on this one.
    I continued to practice Du’s until the time cap. I have called my performance today… plane crash assimulator.
    Thank you Kevin for all your coaching tips. You impress me every day with your knowledge.

  16. Paleo Challenge Benchmarks:

    #1 – 2000m Row

    Time: 9:54.8

    # 2 – AMRAP in 7 Mins: 3 Burpees, 3 wall balls; 6 burpees, 6 wall balls; 9 burpees, 9 wall balls, etc… (increase by 3 each round)

    Score: 45

    EXCITED for the Challenge! More than just excited, though. It runs deeper. I really NEED this challenge to bring focus back to my journey towards a healthy lifestyle!

    CFV (CrossFit Victory) – showing up. Trust me, that’s HUGE.

  17. Mobility
    Group WU (skipping + planks)

    Back Squat x 5

    WOD: “Flight Simulator”

    got to round 5: (25)

    Mostly worked out my patience on this WOD. I got to 27 I don’t even know how many times! I guess on the up-side I doubled my PR prior to this.

    Thanks Kevin.

  18. Mobility

    Group WU (Skipping Drills)

    Strength: Front Squat
    70,80,90,100,105(PR) x5

    WOD: “. Flight Simulator” Rx’d

    Time: 12:43 PR

  19. Mobility
    WU x2
    Group warm up
    Strength : back squat x 5

    Wod : flight simulator

    Last time I did this work out it took me 14 mins to get 5 double unders this time got past the 15 and got a new pr of 16 in a row !!

    Thanks for sharing the bar Chris , really helped making sure my toes pointed forward that last set felt good!

    Great class Amanda!

  20. Mobility
    WU x 1

    Group WU (skipping drills)

    Strength: Push Jerk x 5

    WOD: Flight Simulator


    PR of 1:25

    DU practice for rest of time: managed to get 11 in a row. I need to work on these again.

  21. Mob
    Wu x1 + lacrosse ball
    Group warm up and skipping drills (liked this!)

    Push press 5’s

    Flight simulator


    Last time I did this in Sept ’12 I got to 30 so pretty happy when I got the round of 40. This is the first time I’ve done any amount of du’s and my arms and shoulders weren’t fatigued – pays to relax your upper body but easier said than done. Fun wod when you are making progress.

    Great sharing the bar Evan and Melissa even though Rob ditched us

  22. Individual WU and group WU + 1min plank

    Strength: Cleans
    Attempted 70# which I was able to do last time. Just couldn’t get my technique down this morning. Went back to 65# to practice. Thanks Amanda for the help this morning!

    WOD: flight simulator
    Scaled to singles
    Time: 7:31
    DU practice: got my 1st 2 in a row!
    800m run

  23. WOD: Completed the 45’s on the way up. PR for not crying during this workout. 3rd time’s a charm. 😉

  24. Mob
    WUx1 + group skipping drills

    Strength: Deadlifts
    95 – 135 – 165 – 185 – 205
    Last time I did flight simulator, my deadlift was at 155 🙂

    WOD : Flight Simulator
    Time: 10:40
    30 second PR, but I can do better. Next time.

  25. Mob
    Group Skipping Drills

    Strength: Push Press x5

    WOD: Flight Simulator (scaled to singles)
    Time: 11:45
    2:55 PR

    My first repeat WOD, decided it’s finally time to start posting results on here.

  26. WU x 1 + skipping drills

    Cleans x 5
    85-95-105-110-115(x3 as Amanda was taking a video)

    WOD – got to 20 doubles… very frustrating as I got further than that last time.

  27. Mob
    Wup x 1

    Strength – Front Squat
    30, 35, 40, 45, 50

    WOD: Flight Simulator (double unders RX)
    5 – 10 – 15 – 20 – 25 … 45 – 50 – 45 … 15 – 10 – 5

    I did singles do to my inability to consistantly do Doubleunders and also shin splints

    Time = 9:25 (slower than the first time I did this work out on April 1st and had a time of 6:09 with singles – not happy with myself)

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