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Double Double Unders

First Note: There is no 7 pm class on Wednesday due to the Apprentice/Coach meeting. All coaches and apprentices must attend. Underwear optional So often I see people struggling with their double unders. They comment that they just can't do them. The double under, like it or not, is part of our glorious sport and is here to stay. So if you want to be a crossfitter with all around game you better put yourself on the double under learning curve. Everybody makes the same mistakes. I have never seen anyone who put their time in and not get the hang of them. Keep your arms at your sides. When your hands drift out, which they invariably do, it shortens the rope and you miss the under. Cadence. Every jump must be the same. The power jump is all calf with only the slightest knee bend. Every wrist/rope rotation must be the same. Every breath must be the same. You must be the eye of the hurricane. Calm and collected while the rope spins and you jump. I've watched the Paleo Bear (previously "The KFC Bear" during his teenage years) go from not being able to do 1 double under to looking like 3 tasmanian devils hate humping when attempting double unders to now being able to do 100 in 4 minutes. Even though you might seem to not be getting better with them, practice is progress. Its a little bit of trying to push that square peg through the round hole. It takes perseverance and dedication. What you are doing is putting yourself on the curve of Long Term Nerve Potentiation. Although not fully understood, LTP at the cellular level is about enhancing synaptic transmission. Your post synaptic cell receptors become more sensitive (by multiplying) to allow you to better receive the message, in the form of neurotransmitter, from your pre synaptic cell. Have you ever failed failed failed failed failed at a movement then all of a sudden get it? That is LTP at work. Interesting stuff to read about. Clearly I am still at the fail stage with my golf swing. After a wod that included double unders I commonly hear people say they felt themselves getting the hang of it. Well today you have a chance to get the hang of it then get the hang of it even more. Wednesday's Workout: Warm Up: Levers/Ice Cream Makers - Consider gymnastics as strength training. Skill/Tech: Double Unders Workout #1: Annie For Time 50 Double Unders 50 Sit Ups 40 Double Unders 40 Sit Ups 30 Double Unders 30 Sit Ups 20 Double Unders 20 Sit Ups 10 Double unders 10 Sit ups Rest exactly 5 minutes then: Workout #2: 2010 Canada West Regionals For Time 50 Double Unders 10 Burpees 40 Double Unders 10 Burpees 30 Double Unders 10 Burpees 20 Double Unders 10 Burpees 10 Double Unders 10 Burpees Your score will be the total time minus your 5 minutes rest. The workout will start at half past the hour and will be cut off the top of the hour. Giddy Up! Sheppy