Strength and Conditioning 8/7/2012
Many of you probably see some of the more seasoned guys and gals doing some wicked sounding jump roping in the box. You probably think to yourself, “WTF, im NEVER gonna get those down!” Well guess what everyone, at one time was in the same position that you are in, thinking the same thing that you’re thinking. However, people didnt just wake up one day and all of a sudden have the ability to do double unders, they PRACTICED. They continued to fight the good fight to master this skill and sooner or later they were able to overcome the 3 to 1 “single unders” curse … Ya know, there are so many skills that one must perfect in crossfit, but not all can be mastered at the same time.. you must choose just one or two to continuously work on.. Double Unders, Kipping, Hand Stand Pushups, Ring Dips, etc are all kind of this “arsenal of weaponry” people have under their belts.. the more you have the better… But again, choosing one and getting that skill down prior to moving onto another one is pretty dam important.. I would assume that all of you would one day like to string 100 double unders straight and hear that ever so crisp sound of the rope whipping under your feet, but lets shoot for 1 first, then 2, then 3 and so on …… sooner or later you will not have to pray to the “double under fairy” hoping that “today” you have your double unders down…. Practice makes perfect !
Today we will start our 100 days of double unders challenge.. It’s pretty simple, i’ve done this in the past at my old box (crossfit Inland valley) and i must say the first few days are really rough, but the reward of getting a few double unders down is priceless…….
So today is day 1 of our challenge.. We simply do 1 double under.. day 2 we will do 2 double unders, day 3 we will do 3 double unders and so on and so forth for 100 days……. now these dont have to be unbroken double unders (we’ll get there) but they do have to be legit reps…. now the key is here, if you miss a day of double unders, lets say day 20, on day 21 you must do 21 double unders + the previous 20 from the day before, which totals 41 double unders… So the key is consistency ! be consistent and this skill will come around much easier and sooner than later we’ll be doing double unders in WODS like no ones business ! —— The challenge starts NOW—–
Day 1 – 100 days of double unders
STRENGTH: PUSH JERK
A. FOR TIME
5 Rounds for time:
5 S2O (shoulder to overhead) 155/105
10 deadlifts 155/105
15 ring dips
“IF YOU ARE SUCCESFUL YOU WILL WIN FALSE FRIENDS AND TRUE ENEMIES” –SUCCEED ANYWAYS !–