Thursday 03.20.12

Half marathon row. Ain't no thang, right?

Day 20 of our STRICT pull-up challenge!

Remember, prizes go to Most Improved and Most Consecutive Reps!

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The DU: A Haiku

the doubleunder

so difficult to master

lash my arms and ass

Of all the pieces of equipment in our gym, the jump rope is by far the most simple; however, it is far and away the most frustrating piece, especially when it comes to doubleunders. I witness athletes asking other athletes how to get doubleunders, and invariably it turns into a circle of at least 2 to 3 athletes with doubleunders advising the 1 athlete without doubleunders. That poor athlete receives a machine gun clip of coaching tips within about 30 seconds. "Use your wrists." "Keep your elbows pinned to your sides." "Don't jump so high." "Keep your hands forward of your body."

Unfortunately, when it comes right down to it, the only path to the doubleunder is practice and pain. There is no magic universal coaching cue. There is no magical jump rope. There is no magical protein supplement. There is only you, the rope, and lots of lashings and red welts until you find YOUR doubleunder rhythm. 

One good skill to have up your sleeve before attempting doubleunders is a nice, smooth single under. You are able to jump quickly and steadily while remaining in a tall, upright posture (e.g., head high and shoulders, hips, and feet in a nice straight line - like you could hold a book on your head). Your upper body should remain pretty still during your jumps. From there, you can start toying with the doubleunder. If this is your goal for 2014 - the defeat the doubleunder - then spend some time with ol' DU before or after every WOD or each Saturday. Keep attempting the doubleunder until you are able to jump from little Okinawa to Mainland, just like Mr. Miyagi so vaguely instructed you!

WOD

1 RM snatch

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"Annie Clean & Jerked Up"

"Annie"

50-40-30-20-10

doubleunders

situps
*every minute on the minute perform 3 C&J (AHAP, touch-and-go)