Double Unders

Double unders are the skill of the week.  They are a great  way to warm up, as they use the entire body.  They require agility, coordination, balance, speed, and accuracy to execute, and can improve all of these elements, as well as stamina, and endurance depending on use.  This week is a great opportunity to get your first double unders, or make your technique more efficient.  Learning and practicing this week’s skill can literally make you run faster and jump higher.

July 12th, 2010

Skill: Double unders

Strength: Deadlift 5-5-5

4 rounds for time of:
7 push press (45kg/30kg)
sprint to Kilmarnock and back
7 ring dips
sprint to kilmarnock and back
7 burpees

Whether or not you’re participating in the supplemental endurance training, registration for the B.A.A. Half Marathon opens this Wednesday, July 14th at 9 AM.  If you’d like to take on this great course on Sunday, October 10th, be sure to get to the site early, this race fills up fast.  This would be the perfect way to wrap up your endurance training, or just a great way to test your fitness.

The Red Sox are heading into the All-Star break with a record of 51 wins and 37 losses.  While they’re away, we’ve got parking all day at CFF.

18 thoughts on “Double Unders”

    1. Nice work this a/m…I need to get a bad-ass photo like that instead of the geometric pattern I have (although I do like red)

        1. I’m here to help. Go to and register there. The email address you supply there (being the same one you use to post here) will link up when you post, and whatever picture you use will show up here.

          It’s free and easy. I recommend it.

  1. DL: 130kg (need to work on form on multi-rep sets)
    WOD: 13:14 Rx – Terrible! Still having cardio issues….can”t seem to get my breath back or my HR down once I’m gassed,…which is pretty soon into the workout….going to have to do some cardio on my “off” days

  2. D-E-D Lift — 65kg

    WOD — 10:30 (25kg push press, red band for ring dips)

    The air quality seems pretty bad today. Hoping it will be cool and dry next time we do this one…the 15-degree(ish) temperature jump from the street into the gym was brutal!

    Way to start Monday off, 5:30 folks!

  3. Fun stuff for my 2nd group workout ever – and MUCH better than the “Eva” on Friday – which I’m STILL sore from. Thanks so much to Stacy (and the rest of the class) for her patience in teaching the correct form & technique for…. everything, really. Slow time for the WOD, but that will improve, I’m sure.

    1. Hey you came back after Eva, that’s a feat in and of itself. You’ll be amazed at how quickly you make progress…keep it up!

  4. deadlift- 102kg
    wod- 9:23 w/ red band on the dips

    there was no way i could do 28 of them in the wod, but i got my first unassisted ring dips today!!

  5. 80kg on deadlift, i was trying to keep up with Brit!

    9:01 on the WOD, but subbed running for 125M row (which is faster than running), rx would have taken me into the 10:00’s

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