How many of you warriors dread seeing Double Unders in the WOD? If you have not mastered your Double Unders, you know you will be instructed by your coach to do a whole bunch of single unders.
Now, some of you might contemplate on forgoing the WOD all together to avoid the onslaught of single unders. Believe it or not doing single unders will get you on the right track to moving onto Double Unders.
I used to be horrible in my Double Unders (DU’s), I used to compensate by using too much arm and shoulders and not enough wrist rotation. I donkey kicked with my heels, which almost touched my butt. I piked so much I could almost touch my forehead to my knees (I am exaggerating, but you get the idea.) I would sometimes accomplish to string a couple of DU’s together but I was not efficient, I used so much energy that it left me exhausted to accomplish any other movement in the workout. It’s funny that I am giving advice now; if you would’ve told me back in 2006 that in the future I would be writing a blog about how to improve your DU’s, I would have said, “What drug are you smoking because you have a twisted sense of reality.” I don’t think it will take you seven years to get your DU’s unless you take your coach’s advice , you can get them mastered in no time. Trust me it will take time, but consistency is the key.
Here are some tips to improve your single under which will transfer to your DU’s.
Stay on the balls of your feet, knees slightly bent, quads, glutes, and hamstrings engaged. Keep your core tight, and stand tall, and keep your eyes on the horizon (look straight ahead) focus on a spot in the gym, jump straight up, and do not travel all over the gym, relax your shoulders, and rotate the rope using only your wrists.
Your wrists should be relaxed, what I mean by this, you should not have a death grip on the handles. If you hold onto the handles real tight the wrist will be stiff. This will then have you compensate by you using your arms to rotate the rope. This is why your shoulders are smoked when you do single or Double Unders.
Master the single unders in this position. Once this is accomplished then you can move onto attempting DU’s. The only difference is you’re jumping (bounding) just a little bit higher than your singles, and you’re having a faster wrist rotation to get the rope to pass under you twice on one bound.
Try to work on the rhythm of the rotation and the height of your jump by holding both the jump rope handles in one hand. Practice the higher bounding and rotate the rope two times around per jump. Once you get the timing down, try it with two hands.
So if your New Years resolution it to finally get your DU’s and stop doing “Single Under Apocalypse”, get with one of your uber awesome CFIV Coaches and we will be happy to give you a one on one instructional.
Keep on WODing Warriors
demo from Chris Spealler
10th, 11th, 12th
WOD – 01.08.2013
2 minute max effort rope climbs
2 minutes max effort GHD sit ups
2 minutes max effort wall walks
push press (135#/95#)
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rope climbs, skill work
GHD sit ups, introduction and skill work
wall walks, skill work
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