Posts tagged double unders

When Life is Stressful: EXERCISE


I headed to CrossFit last night to coach the CF Kids classes we offer. We have classes for the younger set of kids and the tween/teens. I love working with kids of all ages,but I really love working with the teens.  They are really into learning and are open to trying things without a lot of hangups.  But it turns out that someone was already on point to help with the teens class last nite with Coach Lori, so I decided to jump into the 630p class. Yes, I know it was a rest day but I am beyond excited that I can string together Double Unders together so any opportunity for me to get in some more practice!


time: 7:48

I was tired for sure this AM but wanted to get in another workout. It’s been a tough week, with a lot of stress and the best way I know to relieve my stress is to workout.  And to get it in with some fun people and lots of laugh makes it that much better, right?

800m jog

kick to headstands


  • 100m sprint
  • 12 KB Swings
  • 6 Deadhang Pull ups

total: 7

Some great advice from one of my dear friends today:

Today is a new day. Make it happen.

Stringing It Along


I had a good workout today and had a breakthrough that has me all pumped up. I actually strung 3-4 Double Unders together without doing a jump together and boy let me tell you – it makes the workout round so much faster! I am so excited to practice more to see if I can really get this under control. It has been way too long working on double unders for me NOT to have them.

10 Pass Thrus
5 Squats
10 OHS

10m double under practice

20 Double Unders
10 box jumps

total: 10+11 with DUs strung together!!

CrossFit: I Think I Can


Waking up this morning to realize that today’s workout looks a lot like the one Kim and I created yesterday — and from the pic taken, we were destroyed by. Coach Conan asked what we were thinking when the pic was taken —

Kim was thinking: “tore a callous and was on the verge of puking, neither of us could speak a word….. my thoughts, “#$*@ that sucked! But I got my fix”.
And I was thinking — “and I was thinking -man I shouldn’t have had that dessert yesterday because I am about to unload it — just take the dam #@!! picture…”

It’s a good pic no matter what we were thinking —

Today’s workout was a 20 min AMRAP so you know it’s going to be challenging — and when you are done you feel like you ran a 5k.
General Mobility
10 Hollow Rocks
10 Cobra Stretch
10 Squats
10 Push Ups
10 V-Ups

5 Hand Stand Holds (no wall – with partner spotting)

Double Unders

20 Double Unders (or attempts)
10 Box Jumps
total: 8+30

I was so frustrated!! I know I need to buckle down and practice them over and over and then do it over and over again. I did manage to string 2 together with a jump in between but man — it’s really pissing me off. It’s all in my head and making the connections. Also something taken from Tony Blauer’s seminar — I have to believe I can do it because my mind is my worst enemy. It’s so true!! I think I can…I think I can…

Double Unders


Double Unders & Sit Ups – Yeah, that’s the WOD


By 1p yesterday, I was wiped out. The Fran workout yesterday may be a quick one – but it takes you down. There have been a few WODs recently that totally wiped me out and by mid day, all i wanted to do was crawl into bed.

For today’s skill we worked on gymnastics and rings. One of the athletes, Gerald, said ‘who would have thought we would be doing this at 6a this morning?’. And that right there is one of the things I love about CrossFit. It is like being on a playground as a kid. Reliving those times when you just hung out and played around at the local playground for hours and hours — we are older now so hours and hours is ONE HOUR or so –but for me, it’s the same feeling.

Today’s workout seemed fun at first glance — Double Unders and Sit ups. Piece of cake — but this is CrossFit. Nothing worth anything comes easy unfortunately.

800m run

5 Cobras
5 Pass Thrus
5 Good Mornings

Inverted rings
skin the cat

2m Double Unders
2m Sit ups
90s Double Unders
90s Sit ups
1m Double Unders
1m Sit ups
30s Double Unders
30s Sit ups
total: 236

So — Double Unders. With this WOD, you only count DUs –so if you cant do them, you cant get any #s and if you do attempts, they don’t count either. So thankfully I am getting better at doing them even though my form is all wonky. I am hoping that once I am comfortable with just doing them – modifications to my form can come next and easier. Let’s keep our fingers crossed! I am just so happy that I can even do DUs…

I have also been making a point of doing a few hand stands off the wall before I leave CFI to practice. I can totally see an improvement in my overall form and can even do a few seconds regularly off the wall into a real handstand! Whoo hoo.

Double Unders — Making some progress!


I'm so lucky to get to see this every morning...brings me so much joy.

I love those days when you just aren’t feeling your best and contemplated not going to your workout but you do and you have end up having a breakthrough!  They come when you least expect it!

lap around both bldgs
21 push ups
15 pull ups

Handstand forward roll

50 Double Unders
75 Squats
18:26 R’xd

I am determined to not scale when DU’s show up on the board. I mentally just have to forget that I will come in DFL and realize that it’s because I am getting better. So the breakthrough? I was able to string 6+ DUs together! That is the most I have gotten EVER and boy I was winded. But the feeling of satisfaction I got from knowing that I was indeed improving was just the success I needed today.

I started regularly with CrossFit Impavidus at the beginning of February and the progress I have made in the almost 4 months since then is really amazing. DUs, Kipping Pull Ups, Hand Stands, CartWheels, Knees to Elbows, Deadlilfts… Goes to show you that sometimes we all need to shake things up, make some changes even when you have fears and doubts about it.

A few observations — I was really tired after Round 1 and that’s when the DU’s started to string together. I think because I was so tired – I let go, relaxed a bit — and there you go. It’s something about not being able to be in control. I am going to try this theory out with pull ups too. I get so tired that I even thinking about what to do is challenging and that’s when they technique takes over — muscle memory kicks in.

Yesterday, at work – our HR department hosted a catered breakfast for us all. I took the fruit, eggs, bacon — all paleo. They did have home made biscuits so I made an exception and had one– I love this restaurant’s biscuits. I didn’t get sick or anything but what I noticed was that last night, I was restless and woke up a few times and then during the warmup this morning — I didn’t have as much energy to push through the pull ups like I normally do. I have no proof that it’s because of the wheat/gluten I had yesterday, but it had me wondering — what do you think?

Double Unders seem so easy!


Thought I would share a video about Double Unders, which is another step up from just jumping rope, that one of the trainers, Nate at Crossfit Impavidus shared with us:

Double Unders and Plyo Box Jumps


I headed to a special essentials class at Plumbline Training today to help improve and/or learn how to do Double Unders and Plyo box jumps. I recently improved greatly with the plyo box jumps — you jump on and off the plyo box in quick succession – on off on off. The Double Unders is what is causing me much grief. I have in the past gotten one or 2 in a session but tend to lose it right after that — and then it will be many more sessions before I get one or two again. It’s a really tough thing to learn. Here is a video that I found reviewing DUs —

What made me even more frustrated was that out of our special session today – I was the only one that didn’t get one. That is just not acceptable to me. I am downright angry about it. I have mentioned DUs before and how they have alluded me — I will continue to work on them until I succeed trust me but I felt like such a ‘loser’ after today’s session. Not all days can rank high on the ‘oh so wonderful’ scale…

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