Mar 18

Do Double Unders make you Double Over?  

2 comments

Practice is important to getting the timing necessary to successfully link several consecutive Double Unders.  In my opinion, It's best to be able to link approximately 50-100 consecutive single skips before trying to master Double Unders.  If CrossFit has tought you anything, foundation is critical to success and mastering form at the principal level is the correct approach. 

It's common when learning to do Double Unders that the rope will whip you leaving temporary marks.  Where you are getting whipped can be an indication on how to adjust your timing... getting into a rhythm is critical to the success.  Both wrists should be working in unison, often if one wrist is ahead of the other the rope will slightly bind and you end up getting whipped.

CrossFit HQ has a few good videos featuring Buddy Lee, Worlds Leading Jump Rope Training Expert.

http://media.crossfit.com/cf-video/CrossFit_PittBuddyLeePosture.wmv

http://media.crossfit.com/cf-video/CrossFit_BuddyLeeIntroDoubleUnders.wmv


If you are looking to purchase a quality speed jump rope, Amazon.com has 2 decent ropes at a respectable price.  

10 ft. Speed Rope by Valeo ~ $5

9 ft. Speed Rope by Altus ~$9


The best rope I have found and the only one I use is an 

Ultra Speed Cable Jump Rope $13.95 at www.buyjumpropes.net



3-2-1-Go! 

Mar 16

No Gym, No Problem!  

3 comments

I will be out of town for three days this upcoming weekend and will not have access to a CrossFit facility or other gym (shudder at the thought of visiting a globo-gym).  This doesn't mean that we have to forgo working out.  You are only limited by your imagination.  And incase you don't have an imagination, don't worry keep reading... There is an unlimited number of ways you can get a great workout without a gym.  I have provided a few examples that have been kindly forwarded to me by Robin @ CrossFit Regina.


Deck of Cards Workout

  • Decide how many suits you will use and assign a callisthenic exercise to the suit. eg. spades=squats, hearts=pushups, diamonds=burpees, clubs=sit-ups
  • The number on the card is the number of repetitions, aces can be either 1 or 11.
  • Add Jokers and assign a skipping blitz of 50 skips or 25 Double Unders.  Alternatively if you have access to something to do pull-ups on, do 15 pull-ups.
  • Mix it up and modify as needed. Burpees can be done with or without the pushup or jump.
  • Shuffling will give you a whole new workout
  
Eva T’s Bodyweight Workouts
    
Here is a few of my favourites:
  • Run 1/2 mile 50 air squats - 3 rounds for time
  • 10 push-ups 10 sit ups 10 squats - 10 rounds for time
  • 200 air squats for time
  • 100 Burpees for time
Click here to view the complete list of bodyweight workouts 


Now you have no excuse!   (Your IP Address has been logged and If I hear you say you couldn't workout because you were travelling... I will check this log to confirm you knew better...and I will personally b!+ch slap you - just kidding, kind of :)

No matter where you are travelling you can get a great workout!  

3-2-1 Go!

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