Warning: include(/home/content/p/c/f/pcfletsgo/html/wp-content/plugins/wp-super-cache/wp-cache-base.php) [function.include]: failed to open stream: No such file or directory in /home/content/01/6281601/html/wp-content/plugins/wp-super-cache/wp-cache.php on line 65

Warning: include() [function.include]: Failed opening '/home/content/p/c/f/pcfletsgo/html/wp-content/plugins/wp-super-cache/wp-cache-base.php' for inclusion (include_path='.:/usr/local/php5/lib/php') in /home/content/01/6281601/html/wp-content/plugins/wp-super-cache/wp-cache.php on line 65

Warning: include_once(/home/content/p/c/f/pcfletsgo/html/wp-content/plugins/wp-super-cache/ossdl-cdn.php) [function.include-once]: failed to open stream: No such file or directory in /home/content/01/6281601/html/wp-content/plugins/wp-super-cache/wp-cache.php on line 82

Warning: include_once() [function.include]: Failed opening '/home/content/p/c/f/pcfletsgo/html/wp-content/plugins/wp-super-cache/ossdl-cdn.php' for inclusion (include_path='.:/usr/local/php5/lib/php') in /home/content/01/6281601/html/wp-content/plugins/wp-super-cache/wp-cache.php on line 82

Warning: session_start() [function.session-start]: open(/home/content/01/6281601/tmp/sess_kgka3i8tk8i5tbb36ehlimccn5, O_RDWR) failed: No such file or directory (2) in /home/content/01/6281601/html/wp-content/plugins/wpmu-dev-facebook/lib/external/facebook.php on line 49

Warning: session_start() [function.session-start]: Cannot send session cookie - headers already sent by (output started at /home/content/01/6281601/html/wp-content/plugins/wp-super-cache/wp-cache.php:65) in /home/content/01/6281601/html/wp-content/plugins/wpmu-dev-facebook/lib/external/facebook.php on line 49

Warning: session_start() [function.session-start]: Cannot send session cache limiter - headers already sent (output started at /home/content/01/6281601/html/wp-content/plugins/wp-super-cache/wp-cache.php:65) in /home/content/01/6281601/html/wp-content/plugins/wpmu-dev-facebook/lib/external/facebook.php on line 49
Practice those DU’s

Practice those DU’s

Make sure that you are working on your weaknesses before and after WODS.  Especially those dreaded double unders :) Also look into getting a rope that is measured just for you.  RX makes a great rope! http://rxjumpropes.com/

Double-Unders

Jumping rope combines speed, agility, coordination, balance and even endurance into a single movement. Advanced jump rope moves, such as the double-under, add a power component as well. The two basic types of jumps are the single-under and the double-under. Single-unders are regular jump roping where the rope passes beneath your feet once with every jump. Double-unders are where the rope passes underneath your feet twice with every jump.

Requirements for the double-under: The jump rope passes under your feet two times with a single jump.

Double-unders are a difficult skill to learn, so don’t get frustrated. Add a couple minutes of double-under practice to your warm-up and you will be a pro in no time!

Here are a few tips to perfect your double-under:

  • Look straight ahead to maintain balance.
  • Keep body upright and balanced with the weight on the balls of the feet.
  • Jump only high enough to clear the rope (1 inch off the ground)
  • Land lightly on the balls of your feet.
  • Keep your elbows close to your sides.
  • Relax and don’t forget to breath!

http://www.youtube.com/watch?v=hXovowbMsLE

SHort & FAST

25 Double Unders

10 Deadlifts

25 Double Unders

600 Meter Run

10 Deadlifts

25 Double Unders

10 Deadlifts

 

 

Speak Your Mind

*


Warning: Unknown: open(/home/content/01/6281601/tmp/sess_kgka3i8tk8i5tbb36ehlimccn5, O_RDWR) failed: No such file or directory (2) in Unknown on line 0

Warning: Unknown: Failed to write session data (files). Please verify that the current setting of session.save_path is correct () in Unknown on line 0