What’s your pump up song?
“Flight Simulator”
Unbroken Double Unders
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
“Chillaxing your way to double unders” – by Lisbeth Darsh
Using the Speed Balls – VIDEO
Another good instructional video – Double Unders
[youtube=http://www.youtube.com/watch?v=h7XjUbUpeHE]
Serenity now! Serenity now!
WOD
Time – 13:29
Started on doubles but had to finish on singles.
Very Very frustrating.
Mobility
250m Row => 0:54.9
wu x 1
Deadlifts x 5
75-95-105-115-125
Been a while since I’ve done deadlifts because of my back.
WOD: “Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders (Scaled to Singles)
Time: 6:23
In the remaining time up to the 15mins time cap, I attempted the double unders. I got to 25 and did something like 23 of 30. I should’ve done the double unders…
You still made good use of the time. Good Work.
Thanks! I forgot to mention, 25 was also a PR for double unders 🙂
Man, 25 is an AWESOME PR Vincent!
Great time on the singles! Great idea to fill the remaining time with DU practice too. Congrats on your 25 DUs!
Mobility
250m row = 0:51
WU x 1
Strength: Front Squats
5x 135-155-185-205-230×4
WOD “Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders (Scaled to Singles)
Time: 8:28
Nice weight on those front squats, Andy.
250m row
Warmup
Press (3) 35-45-55-65-70(only 2.5)
WOD – DNF
Double unders felt great up until the 50. I failed again and again at 50. Hit 49 three times, but was unable to get that 50th jump in. A speed rope would have made the difference…I think. Sorry for all the fbombs. Wow. Glad Lydia was not there to hear me.
Great working out with one of my old gym partners, Shane. He is a beast in the making! M:)
On the bright side, we did a whole lot of double unders 😉
Great effort gillyon and thanks for the confidence in me….
Gillyon is right…you are a “beast in the making”. 🙂
Great effort on the WOD, Gillyon. You were in good company with the f-bombs. LOL. Lots of them being dropped today. You’ll get this one next time!
Flight Simulator
…a ton of unbroken double unders
14:31
Good job girl!!
NIce work!
Awesome!! 🙂
Great Job Jo!!
Well done Joanna!
Nicely done Joanna!
Mobility
Row 250m
WUx1
Strength : Back Squat
50,60,70,80,90(PR) x5
WOD: “Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Double Unders Unbroken
Time: 14:27
Congratulations on your first Rx’d WOD!!! 😀
Another machine!!
Awesome work Steph! Congrats on another Rx WOD 🙂
Great job Steph!
Way to go Steph. Great work.
Row 250m
WUx1 (got a refresher on what qualifies as a kip and I believe my strict weighted pullups are still on track. just need to pay more attention next week)
Strength: Push Jerks
115-120-130-140-155(PR #15)
WOD: “Flight Simulator”
Double Unders Unbroken – Increments of 5 from 5 to 50 then decrements of 5 to 5.
DNF – was stumped at 40 @ 5 min mark then 45 @ 10 min on the way up. Closest attempt to get 45 was 36 unbroken. I can sense a Revolution Rope in my future.
Did you do this with one of the green ropes at the gym? You definitely need to try this with a speed rope.
And holy PR on your Push Jerks!! Oly Class is really paying off for you.
QOD
Metallica – Sandman does the trick most times.. Could put it on ‘repeat’ and it’d be a PR each day! 🙂
ahhh good choice!
QOD: Besides the Full House theme song “What ever happend to predictability?
The milk man, the paper boy, evening T.V” or the Family Matters Theme song “Days go by..” I would have to say Danger Zone by Kenny Loggins. HAHA.
Bhahaha
That’s the BEST giggle I’ve had all day! Thanks.
Row 250m time 44.6,
2 consecutive muscle ups which felt great, almost 3 during WU
Deadlift X 5: 185-205-225-235-255. Pr of 10 for reps (I love sharing the bar for deadlifts)
Wod rx
24 of 25 on the down
A little disappointed, will definitely finish it next time
Nice PR buddy!
Great deadlift PR and you did AWESOME on the WOD! You will finish it for sure next time.
Mob
250 m row
Wux1
Strength. Push press x5
80 85 90 95 100
WOD “flight simulator”
5-10-15-20-25-30-35-40-45-50……5
unbroken DU’s
20 stuck on the25
Rob Brydges
20 unbroken DUs is pretty damn good dude. Nice work!
Snatch Push Press + OHS (5+1)
115-115-120-125-135
Flight Simulator
9:12 (all unbroken and a 5 minute pr!)
During the 8:30 class, I tried it with singles. Missed a lot!
5:37
Wow nice PR!! Well Done 🙂
Impressed i am!
That’s awesome!! You even had time to laugh at us swearing at the end.
Nice work coach! Great PR!
Wow!! Amazing 🙂
5 minute PR?! Sweet!!
QOD : Red Hot Chili Peppers – higher ground
Or Red Hot Chili Pepers – Did I let you know. but thats more of a makes me happy song as opposed to a pump me up song.
Oh and Muse – time is running out
Or some Metallica …well I just cant choose one song….
Qod…. remember the name by fort minor 🙂
That is a great track to WOD or run.
Putting this out there…. ok… deep breath….
I….
I…llll
I…LOVE NICKELBACK!!!
GAWD THAT FEELS BETTER!
ME TOO!!! I have the Nickelback DVD Collector’s Box if you want to come over and watch it. Don’t listen to rumors about me inviting people over to watch movies. That’s simply not ture, but our sofas are very comfortable….
warm up as posted
strength
deadlift
5@ 185,205,225,235,255 (pr 5)
WOD
sub’ed as singles
time 7:34
Good work on the WOD, Tom. Congrats on your DL PR, too!
Strength Shoulder press Stayed light. Just practiced 40 and 45.
WOD
Singles
Got to 16 of the 40.
QOD Party Rock. Takes me back to Kevin and Joanna’s wedding.
Mob, Row 250, WUx1
Deadlift 5RM
265-285-305-345(x1) stopped there, 345 didnt feel great, legs and low back dead…
WOD (scaled to singles) = 6:38, no failed sets
Cashout: Calf stretch, Lacrosse ball lower back
DU practice = 5 – 8 – 6 – 7 (four highest unbroken sets)
Qod: Kansas – dust in the wind
Nice work on the WOD without any failed sets!
QOD: I like a good mix of mainstream pop-ish stuff and heavier rock/metal… here’s a few from my iPod running playlist…
Linkin Park – Points of Authority
Killswitch Engage – This fire
Killswitch Engage – Holy diver
Iron Maiden – The Wickerman
AFI – Miss Murder
The Killers – When you were young
Rocky training theme (Gonna Fly Now)… Eye of the Tiger is overrated…
Kanye West – Stronger
250m row = 0:54
WU x 1
Shoulder Press x 5 35-40-45-50-55
WOD “Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders
24 out of 25 is the highest I got
I was so pleased with myself when I looked up after my set of 20 and we were only 3 minutes in. So, basically, I spent the next 12 minutes getting between 19 and 24 over, and over and over again! Grrr!!
I think this wod would make a very funny video, with all the swearing going on!
Great to be back at 6:00 am, not as painful as I expected.
This WOD makes me think of the movie “Groundhog Day” – getting stuck between 19 and 24 and not being able to move forward is so frutrating! I took 14 attempts at level 35 so I feel your pain 🙂
I like that… we should rename this wod “Groundhog Day”
I’ve been curious as to why people put “DNF” (did not finish) when they hit the time cap on a WOD… I was under the impression that DNF meant you have to bow out for some reason (i.e. hurt body part, your barbell breaks, fire alarm drill… etc)
Same here. Breaching a time cap is not a DNF in my book.
QOD – oh my, where to begin?
Just updated my “Crossfit Playlist” on my iPod a few days ago.
These really get me going:
Kanye West – Stronger
Eminem – Lose Yourself
Flo Rida – Good Feeling
Cult – Love Removal Machine (yeah, my age is showing)
Live – I Alone, All Over You (again, showing my age)
Tragically Hip – She Didn’t Know (damn, I’m old…)
I’ll stop there, before I get to the Buddy Holly tunes…
Great QOD, Kevin 🙂
Hey now, don’t knock Buddy. Without him there might not be the Rock music of today. Not sure Peggy Sue would get me pumped though 🙂
All good choices…Well I’m not sure about Flo Rida, but the rest are great. OK maybe that’s my age too!
Row 250m – 55.9 s
WU x1
Strength – 5x deadlifts
135 (WU), 175-190-205-220-235
WOD: Got to 11 out of 15 reps.. booooo just couldn’t string more than 4-8 after that.. oh well! Good practice!
QOD: Everytime I hear Good Feeling by Flo Rida, I kinda wanna do burpees LOL! Apart from the burpees, I also love it when some good ol Linkin park or System of a down starts playing during a WOD.
“Good Feeling” does that to me too. Perhaps Kevin is doing some kind of Pavlovian Conditioning experiment with us? Woof.
LOL I suspect this song to play at the next CF party
QOD:
Outcast – Bombs over Baghdad
Kanye West – Stronger
The Cult – She Sells Sanctuary
Pearl Jam – Even Flow
Linkin Park – In The End
Ohhhhhh, Pearl Jam and The Cult….I like you more and more every day, Blake! 🙂
QOD:
Linkin Park – Bleed It Out
Linkin Park – Hit The Floor
Kanye West – Amazing
Living Color – Cult Of Personality
Saliva – Click Click Boom
Kanye West & Jay Z – No Church in the Wild
Three Days Grace – Riot
And so many more I could list…
Cult of Personality = Win
“Flight Simulator”
Singles
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Time : 5:50
Have a nice week end!
Nice time on the WOD!
Mob
400m run
WUx1
Strength : Back Squat
5x 75-85-95-100-105 (PR)
“Flight Simulator”
Singles
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Time : 14:42
That wod was frustrating! Decided to do singles to increase my chances to finish within 15 mins. I simply had a hard time concentrating long enough to hi 40, 45 and 50! hahahah It was a very mental wod for me.
Well done, Val. Way to keep plugging away in spite of your frustration 🙂
Mobility
400m run
WU x 1
Strength Shoulder Press
5 x 30-35-40-45-50(x3)
WOD “Flight Simulator”
Singles
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Time : 5:14
For the remaining of the 15 minutes, I did DU… I made it to 15 and then I was stock at 17 !!! This was a good one !! Good job everybody 😀
Holy fast time with the singles!!! You are making great progress on your DUs too 🙂
You did awesome Chantal! That was wicked fast!
Thanks guys !!!
400m run
WU x 1
Strength: push jerk x5
115-135-150-170-190(4) (5# PR for reps)
WOD “Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders (Scaled to Singles)
Time: 6:46
Mobility
400m run
WU x 1
Strength: Push Press
5 x 95
3x 140, 150, 165, 185, 185
WOD “Flight Simulator” Double Unders
5-10-15-20-25 and that’s where it ended. Its technically a fail, however, I cranked off more 20’s in a row than I ever have so its all good to me.
QOD, anything fast, loud and with a good bass line. You know, the stuff the kids listen to.
That’s great DU progress, Sheldon! Remember when getting more than 2 in a row seemed impossible??
Banging out 20 unbroken DUs consistently is pretty darn good man. Nice work!
Mob
400 m run
WU x 1
Skipped strength
Worked on T2B got like 7 with alot of breaks in between as well my 1st pull up not chin up(Kevin) without a band, i did like 5 in total not in a row of course, really Happy with that.
WOD
Scaled Singles:
Time: 4:49, repeat it just to make sure and got 5:11 (with longer breaks) and then practice DU’s with the 3 minutes remaining and got 8/15,, 1st time doing 10 DU’s in a row.
So really happy with my times and the WOD today!! Happy Weekend Everyone. 🙂
Great job!
Nicely done Elba!
No bands for pushups and a pullup … All in one week?!? You rock!
No band pullup??? Awesome.
And what no “thank you” to the coach who got the extra effort out of you today?.. 🙂
Ohhhh How could’ve I forget about that?? Not seriously, thank you so much Jeff!! I enjoy your class and I think I deserved my high five this evening, Didn’t I?
You did the WOD twice and THEN extra for DU practice?! I guess you were still on your “bandless pull up high”! Nice work, Elba. Very proud of you.
Here’s to no band pull ups Elba! Big Day.
I was a witness!!! Super happy for you! And sub-5min on the singles?? When you yelled time and I wasn’t even close to 50 I almost lost my balance!
Sounds like an awesome CrossFit day!
MOB
440m run
WU x 1
Strength – squat snatch, snatch drop practice
WOD
Flight Simulator – Double Unders
5-10-15-20…50-45-40…5
5-10-15-17-20-25-18-30-19-22-5-7-32-3-22-18-14-16-4-16-26-16
(Hey that’s 360 in 15 mins!!)
DU’s were the right choice but I hoped to get to 40 – but I did got a great work out by the 15 min mark 🙂
A month ago I was still single-double in wods so I’m pretty pleased with the progress. Someday I’m going to love this wod!!
QOD – Anything heavy on the beat and the volume before the wod starts. Once we get going I’m usually breathing so hard that I don’t even hear what’s playing!!
You just did 360 double unders. YOU JUST DID 360 DOUBLE UNDERS!!! Who would have thought? Way to go Heather! Keep up the great work.
Mob
400m run
WUx1
Strength : Front Squat X 5
135-150-160-170-180
“Flight Simulator”
Singles
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Time – 9:52
Mobility
400m run
WU x 1 (no pullups – sore shoulder)
Strength: Front Squat (x5)
95-135-155-175 * felt heavy, and back tight, so stopped there*
WOD “Flight Simulator” as Rx
Time = 10:42
All unbroken except one round at 35 or 40 on the way up, and I got tripped up after only 2 reps, so it wasn’t so bad. Took rests of 15-30 seconds between the sets of 35-40-45-50 on the way up and the way down.
Cashout – calf drops and calf stretch on the pole
Have a great weekend everybody!!
Nice job on the wod Lora.. I have DU envy..:)
That’s killer Lora. Nice work.
Nice job Lora – I’ll get there someday 😉
Great job Lora!
Crazy good score!
WOW !!! I knew your time was going to be amazing !! Good job 😀
Mobility
400m run
WU x1
Shoulder Press 3s
120-120-120-120-120
Trying out something different
“Flight Simulator”
Double Unders
19 of 45 going up
Tried 7 times for the 45 before running out of time oh well next time ill finish it.
You were doing those shoulder presses like they weighed NOTHING! Impressive.
Way to stick it out on the WOD. I looked over at you a few times and you were always as cool as a cucumber. If you were frustrated, it didn’t show.
nah not frustrated no point just gunna make me do worse:P gotta relax on those DUs helps so much
Another one for the QOD.. wasn’t going to say this one but since Kevin Mc outed himself with his post, and Lora dated herself with hers.. Platinum Blonde- Doesn’t really matter!!
If you hadn’t “outed” yourself, I was going to! LOL!
mob
1x WU
400m run
foam roll, stretch, practice DU.. picked up rope and did 2 singles then 7 Du in a row.. a PR of 2..
Wod singles
went through to the down side of 45 without missing a beat, then Kevin Mc said “wow you look so relaxed”.. I preceeded to miss the next three attempts as 39-39-38.. smooth as silk! lol..
9:33
finished off the 15 minutes with DU practice..
great night at CFM.. great energy from everyone tonight, lots of fun
7 DUs in a row?! That’s GREAT! Nice job on the WOD too.
Nice PR (no I really mean it). I predict this – you are going to go from 7 to 100 with no steps in between 🙂
Mob / WUx1 / Row 500 m (1:41.2)
Strength:
Hang Power Snatch x 5 to 105# , very tricky to pop the hips enough to move the bar up high enough.
WOD w/ Singles
8:23 + 42 DUs in remaining time..managed to string consecutive 5 DUs once.
Skill of the Week:
Floor Press x 7
115 – 125 – 145
QOD: I can’t believe no one’s said AC/DC yet. What about Thunderstruck?? Best work out song ever! (Now I’m dating myself Lora)
Kevin…are you making us a mixed tape? 🙂
LOL…you could have gotten away with the AC/DC suggestion, but you totally dated yourself with the “mixed tape”. BAHAHA!
QOD: “Given Up” by Linkin Park. The morning peeps hear it a lot when I coach 🙂
I was torn going to the wod today – a selfish little part of me hoped you wouldn’t be doing the wod so I could use your magic rope – does that make me a bad crossfitter??
QOD: http://www.youtube.com/watch?v=VSxzP6WkEUg&feature=related LOL!!
P.S. Trent loves the boots!!! It really pumps me up, I am a true Mexican ;)!!!
The boots are the best!
QOD — Lose Yourself Eminem & She Sells Sanctuary — The Cult
AWESOME tunes!!!
i agree, lose yourself is wicked.. have ya heard Run Rabbit Run by eminem?.. its pretty good too
Cinderella Man is good too.
WOD: RX Did this one after the 6:30 p.m. class.
12:52
It was doing great and then I hit a wall with the 35’s on the way down! All unbroken up to that point! Had to re-do the 35’s at least 3 times! Did the 25’s a few times as well.
Great WOD. I am going to do this one again soon. I am coming after your score Terry! lol!
The 35’s were the worst, but skipping beside the very impressive Terry was pretty intimidating too!
You were super fast on these. Next time you will do the whole lot unbroken…and leave Terry in your dust! 🙂
Try all you will ladies. You can’t catch me.
That’s amazing Corinna !!! Wow 😀
Mob+400m Run
WUx1
Strenght- Deadlift X5 (light)
95-115-135-155-175 (Back felt superb, focused on 100% form)
In between sets, 1min plank
“Flight Simulator”
Unbroken Double Unders (Scalled Singles)
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Time–> 8:12
Foam Rolling
Great work 6:45 crew!
Have a great weekend fella CrossFitters!
mobility
250m Row
wu x 1
strength – Shoulder Press x 5
95, 105, 115×4, 125×2, 135(F)
WUD : “Flight Simulator”
Unbroken Double Unders (Scalled Singles)
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Time = 8:27
Mob
400M Run
Flight Simulator”
Unbroken Double Unders-Scale to Singles
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Time: 5:55
Then tried DU for the rest of the Time got a PR of 3 DU 🙂 Super Excited!!
Mobility
400m run
Warmup X 1
Strenght: Front Squat X 5
15 – 20 -15 -20 -15
WOD: Flight Simulator (unbroken singles)
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Time: 15:01 (just made it)
Cashout: Calf Stretch