Friday 1/3/14
Mandatory Mobility
Spend 15 minutes mobilizing your body to recover from a tough week of wods and prepare for today’s workout
WOD
For time:
Run 400m
5 Rope Climbs
15 Handstand Push-Ups
Run 800m
15 Handstand Push-Ups
5 Rope Climbs
Run 400m
Compare to 8/30/13
(It’s forecasted to be in the high 40s, low 50s today so we’ll attempt to complete these runs as RX. If not you may substitute rows 500/1000/500 meters.)
Basics
12 Minute AMRAP of:
Run 200m
10 Sit-Ups
10 Push-Ups
If you feel this way about double-unders, come to the Double-unders Skill Clinic this Sat from 9-9:30 and Tue 5-5:30!
Double-unders
Double-unders, double the fun, right? For some athletes, this is their arch nemesis. For others, this is one of the few movements they can do Rx. Two totally different feelings and knowing how to do high rep double-unders can be the difference between finishing a WOD ahead of those you compete with (plus you won’t look like you were given 100 lashes with a whip) and not being able to Rx the WOD. How can you turn the one movement you hate into one you love to show off to your friends? Come to the skill clinic and find out. If you already have high-rep double-unders, come and PR or learn what may be fatiguing you and keeping you from 50, 100, 150, etc…
When we coach Basics and we program single-unders in a WOD, we get may different looks from newbies, “Am I back in grade school?”, “Single-unders??? Don’t you mean jump rope”, “I feel dumb”. However, single-unders are just the precursor to the BA big brother, double-unders (there’s also a daddy, trips, but those are ridiculous and only Jerri and ninjas can do those). Double-unders are one of my personal favorites to get the heart pumping, light up the cognitive part of a WOD, and push your lungs to the max. Nothings’ better than high-rep DUs right before heavy lifting. Mastering the DU will not only give you a neat skill to keep in your toolbox, but it will greatly improve the met-con of all your met-cons that have DU in the Rx (whoa, that’s too many acronyms!).
What makes double-unders so hard and difficult? Well, there’s many things. I like it to golf, there’s a lot of thinking involved. Coordination is one if the biggest hang-ups our athletes go up against when it comes to DUs. You have to have a consistent jump, turn of the wrist, coordinate the two, and it can take a lot of listening, body awareness, and “feel” to get all aspect to play well together. Plus, there’s that “holy crap, how did I manage to whip myself in the a$$ on that one!” feeling when you were on the verge of setting a new DU PR (darn acronyms again!).
Overcoming the challenges of double-under frustration is a nice, weight off the shoulders. There are many parts of the DU that can go wrong, but once you are over the hump (doing 30+ consistently), life gets easier. I would suggesting buying your own rope, check out Rogue or Rx to find the right rope for you (there are guides and info on both sites). Practicing them during clinics, open gym, and on your own is a great way to hone in on the skill. Use the info and pointers taught to you in Saturday’s clinic (and upcoming ones) and give it time. Practice makes perfect.
So, if you are interested in achieving one of your CrossFit skill goes this Jan, come to the clinic to learn the basics and advanced techniques used to improve your reps in the ever-so-popular movement, the double-under. It’ll be nice to let those lash welts heal and never see them again (until that gruesome WOD that is so fatiguing your sets become 1 double-under a piece, but there are always those WODs). Hope to see you Sat & Tue!
Written by:
Just Paleo
Friday 1/3/14
Mandatory Mobility
Spend 15 minutes mobilizing your body to recover from a tough week of wods and prepare for today’s workout
WOD
For time:
Run 400m
5 Rope Climbs
15 Handstand Push-Ups
Run 800m
15 Handstand Push-Ups
5 Rope Climbs
Run 400m
Compare to 8/30/13
(It’s forecasted to be in the high 40s, low 50s today so we’ll attempt to complete these runs as RX. If not you may substitute rows 500/1000/500 meters.)
Basics
12 Minute AMRAP of:
Run 200m
10 Sit-Ups
10 Push-Ups
If you feel this way about double-unders, come to the Double-unders Skill Clinic this Sat from 9-9:30 and Tue 5-5:30!
Double-unders
Double-unders, double the fun, right? For some athletes, this is their arch nemesis. For others, this is one of the few movements they can do Rx. Two totally different feelings and knowing how to do high rep double-unders can be the difference between finishing a WOD ahead of those you compete with (plus you won’t look like you were given 100 lashes with a whip) and not being able to Rx the WOD. How can you turn the one movement you hate into one you love to show off to your friends? Come to the skill clinic and find out. If you already have high-rep double-unders, come and PR or learn what may be fatiguing you and keeping you from 50, 100, 150, etc…
When we coach Basics and we program single-unders in a WOD, we get may different looks from newbies, “Am I back in grade school?”, “Single-unders??? Don’t you mean jump rope”, “I feel dumb”. However, single-unders are just the precursor to the BA big brother, double-unders (there’s also a daddy, trips, but those are ridiculous and only Jerri and ninjas can do those). Double-unders are one of my personal favorites to get the heart pumping, light up the cognitive part of a WOD, and push your lungs to the max. Nothings’ better than high-rep DUs right before heavy lifting. Mastering the DU will not only give you a neat skill to keep in your toolbox, but it will greatly improve the met-con of all your met-cons that have DU in the Rx (whoa, that’s too many acronyms!).
What makes double-unders so hard and difficult? Well, there’s many things. I like it to golf, there’s a lot of thinking involved. Coordination is one if the biggest hang-ups our athletes go up against when it comes to DUs. You have to have a consistent jump, turn of the wrist, coordinate the two, and it can take a lot of listening, body awareness, and “feel” to get all aspect to play well together. Plus, there’s that “holy crap, how did I manage to whip myself in the a$$ on that one!” feeling when you were on the verge of setting a new DU PR (darn acronyms again!).
Overcoming the challenges of double-under frustration is a nice, weight off the shoulders. There are many parts of the DU that can go wrong, but once you are over the hump (doing 30+ consistently), life gets easier. I would suggesting buying your own rope, check out Rogue or Rx to find the right rope for you (there are guides and info on both sites). Practicing them during clinics, open gym, and on your own is a great way to hone in on the skill. Use the info and pointers taught to you in Saturday’s clinic (and upcoming ones) and give it time. Practice makes perfect.
So, if you are interested in achieving one of your CrossFit skill goes this Jan, come to the clinic to learn the basics and advanced techniques used to improve your reps in the ever-so-popular movement, the double-under. It’ll be nice to let those lash welts heal and never see them again (until that gruesome WOD that is so fatiguing your sets become 1 double-under a piece, but there are always those WODs). Hope to see you Sat & Tue!
Written by:
Just Paleo