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Posts tagged “double under

CFSR 2.16.18

The Most Awesome Guide to Double Unders

Let’s start with a definition… what are double unders?

double under is a popular exercise done on a jump rope in which the rope makes two passes per jump instead of just one.

It is significantly more effective than a single rope pass in that it allows for higher work capacity. It takes a bit of coordination and determination to master double unders. Those with less coordination will find it a little more difficult.

The double under must be executed with more intensity in order to complete a high number of repetitions without mistake. The main key to double under success is learning how to control the rope. Rope control will help you coordinate your jumps to the whipping of your wrist.

Many athletes prefer to use speed rope specially designed for CrossFit training that is made of a thin wire cable making it easier to perform double unders.

Check out the videos below for an awesome guide on how to properly perform double unders:

As I was browsing for double under tutorials, I came across this awesome 10 week jump rope transformation video… check it out – it’s great motivation!

February Reminders:

InBody composition machine is here Tuesday, 2/20. $40 for one session or two for $70. Sign up on excel sheet (in the newsletter)

2018 CrossFit Open starts Thursday, 2/22, get signed up! games.crossfit.com We need judges too!

WOD 7/25/16

Cashew Cheese and Pomegranate Filled Acorn Squash

Cashew Cheese and Pomegranate Filled Acorn Squash

WOD 5.16.16 CFSR

BBrazil Shopping Event – May 24th

Crossfit4Capes – June 12th



Grilled Romaine Hearts with Bacon & Celery Salt Ranch

Intergrity: Adherence to moral and ethical principles

Julia powers through some thrusters. Dont call her Julia Gulia, shes already heard that one!!!

Wednesday 7/27/11
5 rounds for time:
30 Double unders
25 Box Jumps (24/20)
20 KB swings (70/53)

Crossfit cheaters anonymous. Dont be a cheater

Study offers clues to emotional eating


As you may or may not know the Crossfit games are this Friday- Sunday. I am going to take a couple days vacation from watching people workout to go watch people workout……. Soooo I will be gone Friday and Saturday. Super awesome tough guy and new 6:30 7:30pm teacher, Greg, will be taking over all my classes and pulling a 15 Hour day at the gym so please take it easy on him. Hes a lot nicer then me so make him feel welcome. Whos ready for the games?!?!?!

Pshhhhh easy…….






push it real good

Thursday 8/12/10

Remember this from the infamous world pushup record video. Im gonna get one

Establish a 5 rep max weighted pushup
3 rounds
1 min max reps box jumps
Rest 30 seconds
1 min max reps burpees
Rest 30 seconds
1 min max reps double unders
Rest 30 seconds

Coaches corner: Weight will be added to back for the weighted push ups. From here on out the sub for double unders will be 1:1 tuck jumps and single unders.

Wheat hip

Better athletes sweat more

Since my iphone decided to stop letting pandora play, I realized today that we DESPERATELY need some new toons for the gym. If you have any songs, playlists or cds that pump you up to workout please let me know. Feel free to bring in any CDs or your ipods. The only rules are not too many F bombs, no country, and ABSOLUTELY NO techno.

Did you know there is a crossfit football, bet you didnt. You have actually done some of there workouts. Check out what goes on around a CF football cert.

Ive got bad news and good news. The bad first, this upcoming monday I will not be at the gym. I am visiting my old stomping grounds for the weekend. The good news is that Travis  has graciously agreed to cover my classes for me. I hope you morning peeps are as nice to him as you are to me. I will be back on tuesday.


Thursday 7/22/10

Time for burpees again!!!!

50-40-30-20-10 Box jump (24/20)
10-10-10-10-10 Thrusters (95/65)
10-20-30-40-50 Double Unders

Coaches corner: For this workout you do 50 box jumps 10 thrusters 10 double unders 40 box 10 thrusters 20 double unders and so on until you end with 50 double unders.

Watch this bad ass video tomorrow before you workout and try not to get motivated to kill the workout, I dare you.  My new favorite video.

Local man deemed “fittest in the world”

First an event at the Hope Depot Center, then an Adidas commercial. What in the future for crossfit? The skys the limit. The corssfit games: an action sports investment opportunity in the making.

American heart association loves red meat.

Games here we come!

Friday 7/16/10

Mountain View fire with a great strategy

5 rounds for time:
25 Double unders
15 Burpee box jumps (24/20)
Run 400

FDA rejects Vivus fat-fighting pill

Remember we are leaving for the crossfit games. I will be teaching the morning classes but Casey will be taking over from 9:30 on. Dont miss us too much. You can yell at him for the double unders and burpee box jumps.