Getting Doubles Down

Double-unders are not black and white.  It’s not like a heavy deadlift, where you’re either going to pick it up, or your not.  One day you’ve got them in big, unbroken sets, but the next your jump rope’s betrayed you, and you can only muster a few at a time.  Very frustrating.  Completing a workout like Annie as prescribed can take over 20 minutes, or less than 5 depending on the consistency of an athlete’s double-unders.

I see a lot of you working on double-unders before and after class.  You’re doing it right, practice makes better.  When attempting to learn double-unders I dedicated 10 minutes before every workout to developing them.  Admittedly, most of that time was spent walking across the gym to retrieve the jump rope I’d just thrown in anger, but I eventually picked up the skill.  I was driven to improve my double-unders primarily because of the inadequacy of the scaling options.  While tuck jumps, or double and triple the number of reps in singles are useful in creating a basic proficiency to build from, they do not compare to the fitness required and stimulus created by the full movement.

This video (WMV/MOV) featuring double-under ninja Chris Spealler was on The Mainsite for the recent Tabata Double-Under workout.  While demoing the movement, Chris makes a couple of quick points that could assist you on your quest for consistency with this skill.  If you’ve got no problem picking up heavy things, and pushing ’em out, challenge yourself with RX double-unders Tuesday.

October 11, 2011
Strength:
Front Squat 5-5-5-15+
(ideally final set is about 75% of best set of 5, challenging but possible for a set of 15 or more)

WOD:
4 Rounds:
5 Deadlifts (130kg/90kg)
15 Push-ups
35 Double-unders

Announcements
Garage Games: Registration is now open for the New England Finals to be held at CrossFit Southie on November 12th and 13th.  Competitors in the RX division need to be proficient with all barbell movements at 95#/65# and able to do unassisted pull-ups.  Scaled division athletes need similar competence at 65#/45# and able to do purple-banded pull-ups.  Click here to sign up.

16 thoughts on “Getting Doubles Down”

  1. FS: 70kg x 5 (45kg x 17)

    WOD: 11:01 Rx
    The first round I felt like a DU ninja (33 in a row), but after that they kind of fell apart. Deadlifts also started to get really heavy, but the last two rounds of DU’s killed me on this one. Great job 6 am class!

          1. Wait. That is grammatically incorrect.

            I’m just jealous. I wish I got my kiester out of bed to join you.

        1. The Free Trial No-Show (and KP) missed out on the mini-Cindy warmup and the usual borderline-appropriate banter…a shame.

  2. FS: 47kg for 5 and then 35kg for 15. Probably could’ve gone a bit heavier than 47 and a done a bit more than 15 reps, but my knee(s) are bothering me a little and i can feel it when i’m squatting.

    WOD: 8:40 with 55kg dead lift. and i don’t think i used my back for this one, hooray!

  3. Sunday WOD — 13.1mi for time = 1:50:23

    This was 4-5 min slower than my time at the BAA last year, but considering how much run-training I did last summer (and how little I did this summer) I am satisfied. Thanks to Haley, JK and anyone else who came out to cheer (I was in The Zone and did not see/hear any of you, but appreciate it nonetheless)!

    Went light on FS this morning (43kg, 15 @ 33kg) and took Haley’s suggestion of a/The Recovery WOD today. Occasionally I make smart choices 🙂 Nice job by Cal and Shorty as usual!

  4. Press: 53kg (subbed for front squats)
    WOD: 8:41 @110kg

    I pressed instead of front squatted due to the BAA Half on Sunday (1:50:01, which equates to 8:20 min miles). First time (ever) running over 10 miles. Now that I have the first one under my belt, I know I can get to 1:45 next time (8 min miles). It was great to see Scrappy and Julie before the race, and then run with Zander for a bit and Tony at the end.

      1. I don’t think you can call what I was doing at the end “running.” More of a crawl I think. Awesome job and thanks for pushing me through! I ended with a 1:52. I will take it considering the major wall I hit at mile 10.

  5. FS – 63kg, 14 reps @ 47kg
    WOD – 11:27 – 80kg Dead Lift, Rx Push Ups (if you can call one at a time Rx), 3:1 Double Unders (105)

    Today felt really good – fun times!

    Amazing run times Scrappy and Kevin! I could never – I’m in awe.

  6. FS: 75kg, 60 x 16 (might have eked out 1 or 2 more but form had gone completely to hell)

    WOD: 9:17 @ 110kg. but all double-unders for the first time, no going back now!

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