If the last time you touched a jump rope was in grade school, it’s time to get back into the swing of things. Most CrossFit athletes struggle in the beginning to learn the technique of jumping rope and, more specifically, mastering double unders. Believe it or not, there are no magic trips – it just takes practice. You need to spend time in order to become better. 

I think the most important thing is making sure you have a rope that fits you. Most athletes don’t want to spend a ton of money on fitness equipment, and that’s understandable. But I tell most of our members, to buy your OWN rope and get it fitted. What I want you to look for in a jump rope is that the handle comes up to your armpit when you put it under your foot and extend it completely. This will ensure that you have plenty of room when the rope passes through overhead. Having a short rope can be frustrating and having a long rope will often hit the back of your legs, which will feel like getting whipped and hey – that’s no fun.

Once you found a rope that works best for YOU, there are a couple of technique pointers that are going to help:

  1. Make sure the movement comes from the wrists. A lot of times I see people trying to move the rope with the shoulders and not only is that inefficient, but it’s going to fatigue you a lot sooner. 
  2. When you are jumping, think about keeping your heels in alignment with your hips. I reference jumping on a pogo stick; it’s a similar jump for double unders. What we want to avoid is kicking our feet out in front, which is often referenced as a ‘dolphin kick’.  

Start by implementing these first two cues and practice every day you come into the gym. Do these as part of your warm up and/or cool down and you will see that if you commit to doing so you will become better in no time. 

-Coach Vic



Reminder our annual holiday party is on this Saturday from 9 till late! The party will be at Del Frisco's at Pike and Rose, close to the gym. Everyone is invited!

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Todays WOD


3 Rounds
10 Air Squats
10 Burpee Long Jumps
10 Wall Balls (12,10)
10 Sit Ups
10 Good Mornings


Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 6 minutes of:
40 Double-Unders
10 Hand-Release Push-Ups
Rest 4 minutes

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 6 minutes of:
Row 200 Meters
10 Thrusters (95/65 lbs)


Out of Town WOD

10 min AMRAP
5 pushups
10 situps
15 air squats

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