Flight Simulator
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
STRUNG DOUBLE UNDERS
Then
1-1-1-1-1
Turkish Get-up
Coaches Notes:
The Flight Simulator is a workout that challenges you in many ways. To complete this workout as prescribed, each set of double unders must be strung. This means you must complete that many in a row without stopping. After each set, you MUST break. For example, you cannot do 30 straight and then perform 20 as your next set. You must do 5, stop, 10 stop, etc...however, you control how long you stop. If you fail any set, you must start that set over. For example, if you trip on 49 of 50, you must redo the set of 50.
The Turkish Get-up is a great exercise for strengthening your entire body. We recommend treating this as a skill set and only go up in weight if you are comfortable with the movement and the coach verifies your technique.
Quote:
"Don’t be discouraged. It’s often the last key in the bunch that opens the lock."
- Author Unknown
Results:
Kim C 25:06 45
Ellie 26:00 (20)
Sam B 24:00 "40" / 70#kb
Peterson 22:59 RX
Shawn 24:00 "40" 45#DB
Liz 19:35 RX 30#DB
Pete W 11:59 Rx 45#DB
Faby 24:01 "25" 70#DB
Jess C 23:10 "30" 55#DB
Jim C 25:00 DU work/90#
Dinger 25:00 DUA / 40#
Aimee 12:00
John C 12:42
Cate 20:58
Results:
Kim C 25:06 45
Ellie 26:00 (20)
Sam B 24:00 "40" / 70#kb
Peterson 22:59 RX
Shawn 24:00 "40" 45#DB
Liz 19:35 RX 30#DB
Pete W 11:59 Rx 45#DB
Faby 24:01 "25" 70#DB
Jess C 23:10 "30" 55#DB
Jim C 25:00 DU work/90#
Dinger 25:00 DUA / 40#
Aimee 12:00
John C 12:42
Cate 20:58
6 comments:
My kind of WOD!
9:33 (june '11) and 2 weeks ago did this on the 10s in 3:35. This should be sub 20 so pick a number to work up to and partition accordingly, with the emphasis on stringing. James Hobart has done this in 7:41 and thinks it can be done sub 7....it was originally designed by the first ever CF Games mens champ, James OPT Fitzgerald
I even did this super mini....1-2-3-4-5-6-7-8-9-10 when I first learned du. It was how I figured out how to put more than one together. Whether you do RX or a much smaller set of numbers, this WOD is a great tool!
9:00 / 10:00am
Kim C 25:06 45
Ellie 26:00 (20)
Sam B 24:00 "40" / 70#kb
Peterson 22:59 RX
Shawn 24:00 "40" 45#DB
Liz 19:35 RX 30#DB
Pete W 11:59 Rx 45#DB
Faby 24:01 "25" 70#DB
Jess C 23:10 "30" 55#DB
Jim C 25:00 DU work/90#
Dinger 25:00 DUA / 40#
We need a key for this WOD:
"" means the number was reached on the way up the ladder.
() means on the way down.
number by itself means the number was achieved on the way up and down.
Came across this website today....might be useful for your crock pot users out there!
http://mypaleocrockpot.blogspot.com/
Keith b 15:55 11/27/2012
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