W.O.D.2.7.14

Tom C--330#

Double Dutch!

 Welcome to Audrey!

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

Turkish Get-up

1-1-1-1-1

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.

The Open:
This is a worldwide competition where you can test your fitness and compare it to all the other CrossFitters across the world. Year one we had 64 participants, year two we had 84 participants, who's in for this year?

I know many athletes question...why do it? Why bother if I'm not going to qualify or help the team?  There are a lot of reasons to do it.

1. YOU earned the right to compete! That’s right. Even if you are in week one of your CrossFit training life, you deserve this because you’ve made a commitment to yourself. You are a part of a global community, and this is the annual event that celebrates that reality. This event connects you to virtually every CrossFitter around the world, and enables an even greater level of community than you experience in our box day to day.

2. True benchmarks of your progress.  If this is your first go around at The CrossFit Games Open, then you’re going see that each of the 5 workouts released will be rigidly scored by one of the coaches at your affiliate (CrossFit King of Prussia). This will be a clean, effective and true evaluation of where you are at right now with your fitness and the quality of your movements

Quote:

When you’re following your energy and doing what you want all the time, the distinction between work and play dissolves.
– Shakti Gawain