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 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 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
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.
- 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
- 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
So how are we going to increase the range of motion you may be asking?
The concept for the shirt was designed by me a few weeks ago for my girlfriend Shannon. She is a Pharmacist and trains CrossFit as well so this seemed like a fun design for her to wear on a shirt. I liked the result so much that I named by blog after the idea.
This is the first of many to come - I don't expect anyone to read these, and I don't claim to be a clever writer. I plan to use this to capture thoughts and ideas I have related to my passion for CrossFit. Being a 'Techie' I plan to post some CrossFit software concepts that have been lingering in my mind.