11.22.2010

Wing and Wod from CrossFit Apex on Vimeo.


W.O.D. 11.23.10

Back Squats
3-3-3-3-3-3-3

then

Flight Simulator WOD:
5-10-15-20-25-30-35-40-45-50 and back down to 5 of UNBROKEN double unders
*scale to double under attempts or 3x single unders

Holiday Schedule:
Click here for the Thanksgiving and Christmas Holiday Schedule at CrossFit King of Prussia.
...or see below:

Wednesday 11/24 - 6:00AM - 12:00PM -4:30PM
Thursday 11/25 - CLOSED – Happy Thanksgiving!
Friday 11/26 - 10:00AM – (Turkey Team WOD – free for friends and relatives)
Saturday 11/27 - 10:00AM
Sunday 11/28 - 10:00AM

Quote:
"The dictionary is the only place that success comes before work"
- Unknown

Results:
Lisa C. 125
Brie 95
Dianne 110
Chris T. 135
Kara 135
Joe D 235 275x1
Karen 135
Kev 135 taper
JZ 215
Rob Ph 135 taper
Han 165
Olan 245
Meghann 155
Aimee 155
Nikki 175
Jim C. 265
Kathleen 105
Sharon 135
Kristin T. 155
Laura 120
Katie 100
Denise 115
Paul F 195
Howard 155 (front squat)
Grans 160
Liz 120
Jen S 145
Darlene 85

Flight Simulator:
Jason 16:32 Rx
Aimee 18:00 Rx
Nikki 11:12 Rx
Laura 15:31 Rx

Karen 12:50 SU to 30
Kevin 9:50 to 30
JZ 19:57 SU to 50
Rob Ph 21:30 SU to 50
Han ? DU up to 40
Olan 12:00 DU to 25
Meghann 13:00 SU to 20
Jim C. 8:56 DU to 20
Kathleen 23:50 SU to 50
Sharon 25:12 SU to 50
Kristin T. 19:15 SU to 50
Katie F. 24:08 SU to 40
Denise 25:31 SU to 40
Paul F 17:08 to 105 SU
Howard 21:19 to 60 SU
Grans 9:55 to 30 DU
Jen S 21:04 to 40 DU
Darlene 17:55 to 120 SU
Liz 16:22 to 30 DU

at

9 comments:

  1. KitNovember 22, 2010 at 11:10 PM

    that flight simulator thing...will that get me through flight school if i do it successfully?? .....woooo Aerodynamics 1 test tomorrow! See you guys soon!

    ReplyDelete
  2. Chris P.November 23, 2010 at 7:33 AM

    Kit, if you do it faster than Hobart's 7:41, then yes, it will automatically get your through school

    ReplyDelete
  3. Jason LyonsNovember 23, 2010 at 7:43 AM

    I am curious if I do a single under as my break if it counts or do you physically need to stop the rope from spinning?

    P, do you know what James did?

    I am excited about this.

    ReplyDelete
  4. Chris P.November 23, 2010 at 9:45 AM

    yes, the rules are that you cannot do a single under between sets, you must come to a complete stop. You may do single unders to get started, but not as your "rest" or break between sets. If you do not do them unbroken, you need to start over at that particular number. OPT put this WOD up as a breathing ladder (since they have to be unbroken, you need to compose yourself before each set) and people's times were between 10 min. - 20 min. One guy posted a time of over an hour! Hobart told me he thinks he can get it down under 7 min.

    For beginners, remember this is a breathing/composure exercise. Whatever you do, try to do them unbroken, or if you do du attempts, do not rest in the middle of the set. If you have a good amount of double unders, but not sure if you can get to 50, you can also do a Mini Flight Simulator: 5-10-15-20-25-20-15-10-5 unbroken du's.

    ReplyDelete
  5. MirandaNovember 23, 2010 at 1:28 PM

    Ok for Wednesday night, ideas on where we could go..
    Conshy:
    Spamps
    Guppys
    M bar
    Maloneys
    KOP:
    Chicks
    Jerry's friends bar
    Screwballs
    Any place I missed???
    So far its me and C.C, lol

    ReplyDelete
  6. TPNovember 23, 2010 at 3:24 PM

    Tip of the Week!

    Quote:
    "It's not a miracle you finished it, the miracle is that you had the courage to start"

    ReplyDelete
  7. MelanieNovember 23, 2010 at 3:57 PM

    Miranda,
    If I can get out of work early enough in time for class, I can come out for a little bit afterwards!

    ReplyDelete
  8. Christina CarnevaleNovember 23, 2010 at 4:48 PM

    Boathouse, GAP, 8 East, Stone Rose. I would like to get back to Conshy at some point though, as I am meeting up with some high school friends.

    ReplyDelete
  9. NikkiNovember 23, 2010 at 9:01 PM

    6:30 Results

    Backsquat:
    Paul F 195
    Howard 155 (front squat)
    Grans 160
    Liz 120
    Jen S 145
    Darlene 85

    Flight Simulator:
    Paul F 17:08 to 105 SU
    Howard 21:19 to 60 SU
    Grans 9:55 to 30 DU
    Jen S 21:04 to 40 DU
    Darlene 17:55 to 120 SU
    Liz 16:22 to 30 DU

    Great job Grans on the 160x3 backsquat! And props to Liz who went back after finishing her flight simulator (up to 30 DU) and did 200 more double unders to get to 500 total!

    ReplyDelete