• 11/18/2013

    11/18/2013

    flight crew throwdown

    What an amazing weekend!  Flight Crew ROCKS!!! Need I say more??? Yes I do……

    The Flight Crew showed up in full force on Saturday traveling nearly 3 hours to compete in what was for many their 1st CrossFit Competition.  The team atmosphere & CrossFit spirit could not have been demonstrated any more perfectly.  The athletes truly made me proud to be a coach.  We were 27 athletes strong, even the inmates at 586 CF Asylum were shocked with the number of athletes who made the trip.  Huge shout out to Dave & his crew @ 586 CrossFit Asylum for hosting such an awesome event.  Things could not have run smoother, we started on time, finished early & ran an extra 4th wave due to the # of people we had participating.

    I want to thank each and everyone of you for representing the Flight Crew so well and helping us succeed to our 1st Team victory.  For most it was your first competition ever, for others it was only your 2nd.  That in itself is truly amazing.  I enjoyed watching and routing everyone on as they competed.  I LOVED the atmosphere and determination everyone displayed.

    I will work on putting the next event together soon.  We also have some races coming up in the near future.  2014 will be full of 5k’s, 10k’s, 1/2 and full marathons, Throwdowns, Competitions individual and team, The CrossFit Open and hopefully regionals, Tough mudders, adventure races, Spartan Race etc. etc.  Just more reasons to get in the box every day and work on your weaknesses.

    Very very proud of all the hard work you athletes display every day & even more proud to watch you apply it the Sport of Fitness! WE ARE CROSSFIT!!!

    [youtube http://youtu.be/0Yvx1Ri9pFc]

    Today is an active recovery day!

    Warm-up
    Upper / Lower
    Pick 1:
    Row 500/ Run 400 / Jump Rope 3 Min.15 x Leg swings ea. direction ea. leg
    15 x Arm circles ea. direction ea. arm
    15 x Good Mornings
    15 x Pass Thrus
    15 x OH Squats
    15 x KB Swings
    15 x Goblets
    15 x Push Ups

    Mobility
    Barbell Shoulder Smash (pg 266)
    Barbell Quad Smash (pg 326)
    Couch Stretch (pg 333)
    Banded Super Frong (pg 341)
    WOD
    Rowling (AMRAP – Reps)
    10 Frames / Row as close to 100m
    as possible. If you get 100 exactly on 10th frame you get a 2nd Rowl to replace one of your previous frames
    Get 100 on your 2nd Rowl you get a final Rowl.

    We will score as folllows:
    1pt deducted for every meter
    over or under 100

    100m = 10pts for frame
    101 or 99 = 9
    102 or 98 = 8
    103 or 97 = 7
    104 or 96 = 6
    105 or 95 = 5
    106 or 94 = 4
    107 or 93 = 3
    108 or 92 = 2
    109 or 91 = 1
    110 or more, 90 or less you suck! lol

Leave a reply

Cancel reply
Interested in checking out CrossFit Flight? Join us in Holland every Saturday at 9:30 am for a free intro class!Or check out our Grand Haven location!
+