IN CASE YOU MISSED IT… OR WANT THE NOTES…
What a great turnout for the double under clinic on Sunday! It was so fun celebrating Super Bowl Sunday working on those elusive DU skills! For those of you who missed it (and also for those who came), we wanted to recap some of the key points for the day!WHY DO WE DO DOUBLE UNDERS? HITS ALMOST EVERY ONE OF THE TEN CROSSFIT “FITNESS DOMAIN” WITH EMPASIS ON:
- Coordination – Can de defined as connecting the movements of the lower body to the movements of the upper body.
- Metabolic and respiratory conditioning tool and a massive calorie burner (think of the difference between a rower and an assault bike!). There is continual movement without any relaxation.
- “Everything is everything” – This theory is that improving double unders helps in so many other skills. Box jumps, running, general coordination, core strength, change of direction, etc. etc.
- The incredible Plyometric nature of double unders helps us (our bodies) accept force and redirect that same force which is the key to developing agility.
HOW TO GET BETTER AT DOUBLES:To get a complex skill like DUs sometimes we need to break them into their more simple parts. Jumping without a rope, jumping with a rope, adding power jumps (and being able to accept the force they bring), single unders with power jumps, singles + doubles, stringing multiples.
- Just getting comfortable with a rope makes a difference. Just jump. Play.
- Practicing double unders versus using them in a workout is key. If you only do doubles when we have them in WODs, you likely will not see dramatic improvement. Three to five minutes before class will do wonders.
- Rope height matters. We want the nipple level for the rope (with the handle maybe hitting your armpit). As people advance we want the rope lower (smaller rope means faster rotation!)
FOCUS ON UPPER HALF
- Posture: Solid and engaged core
- Elbow position: in close to your sides
- Hand position: angled DOWN
- Eye level – find a point on the horizon approx 15 feet in front of you
- Relax shoulders/traps (allows for natural wrist ‘flick’ if you are totally relaxed)
- Foot contact with the ground is BRIEF. You want to just “kiss the ground”
- Avoid landing “hard” – you should have a soft landing, stay on your toes
- Try holding feet together vs. hip width (decrease the variables as your body is more “one”)
- Seek very little knee bent. Avoid getting ‘squatty’ when you land
TURNING THE ROPE :
- Rope should land a foot or so in front of your feet
- Make sure you are turning the rope to keep the elliptical shape of the rope
- Slight flexion at the elbow, most of the action happens at the wrist.
- Elbows connected to the sides, no drift upwards! Drill but singles with a shorter rope (a shorter rope will REQUIRE you to keep your hands pointed down because as they rise, you will trip on the rope).
CONSIDER DRILL OF SINGLES WITH EYES CLOSED TO “FEEL” THE JUMP AND THE ROPE
FRESH START SKILL
6 Minute EMOM:
2 Reps of Squat Cleans (add weight each minute)
FRESH START WOD
6 Clean and Jerks 30 Double unders 8 Minute AMRAPFitness: 35lb RX: 55lb RX+: 65lb
COVE STRENGTH WOD
MU- 5 Turnovers with feet on the ground into 5 dips with a 2 second pause in the bottom Pull Ups- 20 second hollow hold into 7 Pull ups with a 3 second descent on each set Toes to Bar -20 second hollow hold into 8 Straight Leg Kips 4 Rounds Good video of how to get into a good hollow holdHERE WOD
As you may know, CrossFit often pays tribute to fallen servicemen with a “Hero” workout named in their honor. The Hero WODs are named after people who have given their lives in the line of duty and their purpose is to remind us to not only remember their sacrifice, but to get us to think outside of ourselves. “JACK” honors Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash. He died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
“Mini Jack” 10 Push Press 10 KB Swings 10 Box Jumps 10 min AMRAP Coach’s Tip: For those that did the double under clinic we encourage you to do step up versus box jumps to protect those calves.
Stephanie M. almost looks happy on the assault bike?! Sadist.