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.Β
Unbroken Double Unders
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Compare to April 1/13
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.
WUx1
Group WU various skipping and planks
Strength – Front Squats X5
135-155-175-195-205
WOD “Flight Simulator”
Unbroken Double Unders
Got the 1st 5
Great work 6:00 AM peeps!
WU x 1
Group WU
Strength: Squat Cleans x 3
95-105-115-125-135
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!
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.
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. π
That is a great time on that WOD.
Mobility
WUx1
Group WU (skipping + planks)
Back Squat x 5
125-135-145-155-165
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.
Good job Vincent!
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.
That and/or keep your mind “numb” while counting… as in don’t think about finishing he set, just skip and skip and skip.
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 π
Well played, ser!
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!
impressive!!
Boom! WOD crushed.
Nice Kevin!
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.
Great work 6 amer’s, and great class Amanda. Congrats to all that get this completed with du’s I am jealous… Lol
Same for me. my PR is 25 in a row and I struggled getting passed 16 this am!
wod with singles
a long time
LOL!
You did great this morning, Denis. I expected more swearing, so a job well done on not losing your temper on this one. π
Mobility
WU x 2
Practiced handstands. Did my first ever pushup (45# plate)
Group WU various skipping and 1 minute plank
Strength β Push Jerks X5
75-95-105-115#
WOD βFlight Simulatorβ
Unbroken Double Unders (scaled to singles)
Time – 5:49
800m Run.
Thanks for coaching, Amanda.
A little K-Star double under video that reinforces using “one pattern” for doubles, like you would use for singles…because really, they should look the same. π
Because “no one really cares how many double unders you can perform like a seizing little goat anyway”. K-Star
I hope the link works.
http://www.mobilitywod.com/2013/08/community-mwod-video-the-one-pattern-part-2-the-double-under/
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!
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
Darn! Forgot to do that this AM. Thanks for the reminder! lol
Wux1
Group wux1
Wod
Got to 45 stuck at 50du.
Push jerk x 10
135,135,135
Wux1. Then group wu
Strength. X3 over head squat
95-105-110-115-120
WOD. Flight stimulator
Unbroken Double Unders
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
25 on way up. Grrrrr missed at 29
Rob Brydges
Can someone take me out of the 6:45 class. Pretty please.
WUX 1 + Group WU
Cleans x 5:
85-90-95-100-100
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.
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”
DU
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 π I will to better next time tho… π
Congrats on your 35…you are well on your way!
Good Job!!
WU x 1
Group WU
Strength: 4 sets of 10 ring dips
WOD Rx’d: 14:17 Not a PR. PR is 12:32
Mobility
WUx1
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!
Mobility + WU x1
Group WU, skipping drills & plank
Strength: Push Jerk
45-50-60-65-70
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. π
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.
mob wux1
group warm up
strenght push press
95×5 115×5 125×5
wod flight simulortor
scale single
time 6:41
pr 1:46
Paleo Challenge Benchmarks:
#1 β 2000m Row
Time: 9:54.8
# 2 β 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.
Great work on your benchmarks!!
Mobility
WUx1
Group WU (skipping + planks)
Back Squat x 5
125-135-145-155-165
WOD: βFlight Simulatorβ
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.
Whoops! Back Squat: was 135, 165, 185, 205, 225. Need to stop copy and pasting π
Mobility
WUx1
Group WU (Skipping Drills)
Strength: Front Squat
70,80,90,100,105(PR) x5
WOD: “. Flight Simulator” Rx’d
Time: 12:43 PR
Mobility
WU x2
Group warm up
Strength : back squat x 5
135-185-205-225-245
Wod : flight simulator
5-10-15
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!
Mobility
WU x 1
Group WU (skipping drills)
Strength: Push Jerk x 5
65-75-85-95-100(3)
WOD: Flight Simulator
Singles
Time:5:12
PR of 1:25
DU practice for rest of time: managed to get 11 in a row. I need to work on these again.
Mob
Wu x1 + lacrosse ball
Group warm up and skipping drills (liked this!)
Push press 5’s
75-80-85-95-100
Flight simulator
40β¬
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
Individual WU and group WU + 1min plank
Strength: Cleans
5×50-55-65.
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
WOD: Completed the 45’s on the way up. PR for not crying during this workout. 3rd time’s a charm. π
Nice work Amanda, 45’s were tough!
Nice job, Coach! π
Mob
WUx1 + group skipping drills
Strength: Deadlifts
95 – 135 – 165 – 185 – 205
Last time I did flight simulator, my deadlift was at 155 π
WOD : Flight Simulator
Time: 10:40
30 second PR, but I can do better. Next time.
Mob
WUx1
Group Skipping Drills
Strength: Push Press x5
50-55-60-65-70
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.
Yay for posting!
Nice PR Debbie! Good job on posting your results, keep it going! π
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.
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)