Posts tagged jump rope

Here’s a good travelin’ workout

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Today’s workout is the kind that anyone can do anytime — you need a jump rope, that’s it. If you are traveling, bring one along and do this workout! there are a ton of workouts like this with CrossFit that you can do with little to no equipment. No excuses right? This workout is also one of the Ladies of CrossFit — Annie.

Warmup
800 jog
2x
10 squats
10 push ups
10 Pass thrus
10 hollow rocks

Skill
Double Unders

WOD

“Annie”
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups (ab-mat)
time: 13:45

2m push up challenge =50

I struggled with my Double Unders. I am getting a few at a time, but not more than that. And I bought a new rope from AgainFaster.com. It’s really cool and lightweight, and I started off great — then the dowel came off and there went my rope! I quickly switched to my other, heavier rope but I lost focus so it took me a while to get it back on track. I will master these Double Unders, I will master the DUs — repeat after me…

Kissin the Ground Workout

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I am loving the WODs at CrossFit the past week or so — high intensity, fast paced, total all out effort.

Warmupx3
10 Pass thrus
Sampson stretch
10 Whirly Birds
10 Bendy Whirly Birds
10 Push ups
20 Double Unders
10 OHS

Skill
Double Unders
toes to Bar

WOD
4 rounds for time of:
15 Toes-to-Bars
20 Double Unders (or 60 single unders)
100 m Run
time: 9:23

Coach Conan reviewed double unders with us but spent a bit of time going over proper technique for single unders. If you don’t have the foundation for that, then double unders will be that much tougher to get. For DUs, I am still doing the bend knee method (my own term there) which not only wears me out — but prevents me from stringing a bunch of them together. I was kinda relieved to go back to basics and work on my form with regular single jumping rope.

He was going around during the WOD reminding us to jump higher/kiss the ground with your heels when we were jumping rope. It’s very similar to the way you should approach running using the POSE method. See how it all ties together? It’s very sneaky that way!

WOD includes weighted jump ropes

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A shout out to my pal Chandra, pictured in orange to the left — she is taking a 6 week leave from boot camp for some surgery. We are going to miss her terribly. She is one of those people who adds joy and fun to the group and her absence will be noticed!

Get Better Chandra!! We need you!!!!

warmupx2
high knees
walking lunges
heel to butt
sprints

warmupx2
rocking tiers
leg raises
half pikes
general stretching
50 push-ups

WOD
15,12,9,6,3
hang clean snatch 65lb
weighted jump ropes x5
jumping lunges x2
600m,450m,200m,100m
KB snatch 20lb – each side total count

Double Unders

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I have been frustrated with the fact that I have not yet nailed the double under jump rope skill. I am going to make it a habit of practicing regularly so I can get it. Here is a great video for how to build up to a double under if you want to try it too!

My goal is to have it down by the end of the summer!

found this at :  http://hammerdowncrossfit.com/

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