Posts Tagged ‘Jump Rope’

Many of us predicted that the third week of the 2018 CrossFit Games Open would separate an incredibly high number of athletes from one another on the leaderboard. We were correct. This week’s torture includes up to 800 double-unders… yes, you read that correctly… eight hundred!!! There are also overhead squats, dumbbell snatches, and muscle-ups. What’s that? You’d like to know if the muscle-ups are bar or ring? This week, you have to do BOTH!

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Strategy

For those who can’t complete a particular movement, my advice is to sprint as much as you can to get to that movement as quickly as possible. For those who can physically do everything, pace the double-unders however you need to in order to not burn-out, and break up every other movement prior to failure. While the goal is to get through as much of the workout as you can, if you burn out on any one movement early on, everything else is going to suffer because of it.

The most important set of double-unders will always be the last one that you’ll be able to complete. Get through the final 100 wherever you are to the best of your ability, so you don’t miss hitting that final tie-breaker time for yourself.

In terms of choosing which version of this workout to complete, if you care about your ranking, I think you should 100% do as much of it Rx’d as you can. If that means getting to the Ring Muscle-Ups in an absolute sprint and spending the rest of the workout staring at the rings, that’s what I’d recommend doing. Thousands of places will separate those who get stuck at a movement, but got to it faster than others.

After you get as far as you can and get stuck, you can redo the workout “for fun” with the Scaled options and see how far you can get. In my mind though, if you care about your ranking, doing even three double-unders in 14 minutes makes more sense than going scaled because you’re scared of overhead squats.

Double-Unders

The majority of the workout is spent here. You need to know yourself and understand what makes the most sense for you. If these are legitimately a really easy movement for you and you consider them the “rest,” then you should be really excited. Very few people are going to be able to get through these unbroken. Unfortunately, a lot of people are going to TRY to get through them unbroken because they think they can do three or four sets without stopping. A lot of those people are going to get so tired about halfway through the workout, that every other movement of theirs is going to suffer.

Be smart, rest on your own terms, keep your heart rate down and shoulders as relaxed as you can, and try your best to view these as your time to recover and regroup. Since there’s a tie-breaker after each set of double-unders, I think athletes should push hard and redline on their final set of jumps! Again, there will be THOUSANDS of athletes separated by tie-break times before the following movement. If you don’t have ring muscle-ups, I think the workout needs to be an absolute SPRINT to get to that movement. Finish the jumps as fast as possible, then spend the remainder of the workout trying your best to get one, or as many as you can. Same thing applies if you don’t have bar muscle-ups yet.

If time is potentially going to run out during a set of your double-unders, that’s also a time to absolutely go for it. I don’t care how tired your shoulders are, if you can complete that full set of 100 before the clock runs out, do EVERYTHING in your power to complete them before the buzzer. Otherwise, rest as needed and mess up as little as possible. Being able to complete nearly one hundred reps more than someone else in less than a minute will bump you up big time on the leaderboard. Also, have a second “back-up” rope nearby just in case.

Overhead Squats

If the weight is manageable for you, try to complete slower and comfortable reps and not drop the bar. Consider resting the bar on your back if you need a break if you can, just be sure to completely lock out the bar overhead before continuing onto your next rep. Eyes straight ahead, core tight, and reach that bar up to the sky. If the weight is heavy for you, don’t try to go unbroken, just complete smart sets with short rest between them. Only consider squat-snatching the first rep if you’re confident you’ll be able to catch it controlled and balanced. Otherwise, just power snatch, get set, and then start.

Dumbbell Snatches

Slow and steady wins the race here. If you can keep your heart rate down, and not fatigue the shoulders, just keep it moving. Aim to set the dumbbell down back between your legs a bit, so you can use your hammies and glutes to “swing” the weight overhead rather then pulling it straight up using your arms. Be sure to switch hands BELOW the top of your head to avoid any no-reps, and that both heads of the dumbbells touch the ground each rep. These will be more of a break than any other movement for a lot of people.

Rings AND Bar Muscle-Ups

For the most part, you’ll either have these, or you won’t. In my opinion, the worst thing to do is miss reps on either of these. Hop down from the rings or bar BEFORE you reach failure on either variation.

I can’t say this enough: “If you know that you won’t make it through either of these stations, GET TO THIS MOVEMENT AS FAST AS YOU CAN.” There will be THOUSANDS of people who get TO the muscle-ups, but complete zero (or only a few) of them. The faster you can get here, the faster your tie-break time will be, and the higher you’ll be ranked. And finally, just because you might be able to do a large set of these out of the gate, remember that there’s a lot of work left afterwards. Doing smaller sets with short rest will likely conserve more of your energy to keep you more fresh for everything else.

Good luck, have fun, I believe in you!

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If there’s one thing CrossFitters love, it’s buying new gear. Twelve pairs of shoes? Of course. Wrist wraps in every color of the rainbow? Yep. Headbands to match the Stance socks you choose for the day? Uh huh. That cute t-shirt with the clever saying that makes you laugh every time you read it? Well, I mean… it IS true that “Burpees hate you too”, so….

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With the 2018 CrossFit Games Open quickly approaching, it gives athletes the PERFECT excuse, rather opportunity, to step up their fresh and deck out their WOD gear! I’m pretty sure the Nano 412’s are gonna be released soon, and if you want to make your Toes to Bar a little easier, I think you know which kicks to pick up!

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All jokes aside though, if you’re planning on upgrading any of your gear before the Open, the time is now. Finding a jump rope that you like can be a process. There’s nothing worse than showing up on Game Day still not knowing if you really like the rope in your hands. If you buy new shoes, it can take a few days or weeks to break them in. Are you going to experiment with working out with a belt on for the first time, or finally pick up a pair of those gymnastics wraps? Practice with them over the next few weeks first, so that by the Open you’ll know what you do or don’t like.

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Photo cred: WireCutter.com

When it comes to fashion, anytime is a good time to rock that new shirt or sports bra. But when it comes to function, I highly encourage you to take your time and accumulate gear that you really like, and helps you perform at your best! Quality over quantity. When it’s all said and done, if you start now, your squad will be looking like these two for workout 18.1! Happy Shopping!

There are so many people out there claiming to be “Subject Matter Experts” in their respective fields. For me, I generally rely on close friends (whose opinions I trust), or a “proven” track record, to tell me when to listen to these “Experts”.

Two certifications that I have recently heard are beyond worth it are the “CrossFit Football” certification, and the locally-held JumpNRope Seminars, hosted by Molly Metz. Molly’s certifications teach not only safe and efficient ways to jump rope, but for the typical CrossFitter, she basically transforms one’s abilities to make double-unders become second-nature! Through simple cues and great drills, I’ve not met a single person who has NOT walked away from her events with unparalleled confidence in their ability to fly through doubles in workouts.

We all know that before we know it, “Triple-Unders” will be introduced into CF too, right? Stop fooling yourself if you don’t think so. 🙂

The purpose of this “Thought of the Day” post is to invoke some thought as to the true benefit of these additional certifications. Do you think that ONLY coaches should pay money to learn more from experts? Or, as an athlete, does it also make sense to expand your own horizons and visit some of these events first-hand?

Personally, I think any athlete interested in improving their athletic performance, the safety and efficiency of their movements, and their knowledge of sport in general, should make the investment to continually learn and grow! I love walking into a certification and hearing that people are there for a variety of reasons! As a coach, I’ve learned so much from friends who went away for a weekend, and came back with a wealth of new knowledge. For me, hanging out after a class, or over a beer on the weekend in order to learn a few new tricks, is always a ton of fun. Learn and share the things you learn, because for me, I always love giving other people tips and tricks on how to be even better!

Thoughts?

JumpNrope Seminar from Trevor Norris on Vimeo.

Sunday Funday’s workout this week was a little different. Usually during our workouts the movements are completely varied in terms of how they go, let’s say with one “pushing” movement and one “pulling” movement. Today I wanted to change that up.

We performed both Wall Ball Tosses AND Thrusters. On paper, these movements are very similar (start at the shoulders, stand up aggressively and throw your arms into the sky), but in practice, I wanted the athletes to feel how different it was to throw a round/irregular-shaped object in the air and then need to catch it, versus keeping an evenly balanced barbell safely in your hands. The crew did a great job today!

Workout of the Day:
4 Rounds for Time
20 Wall Balls / 20 Thrusters / 20 Double-Unders (or 40 Single Jumps) / 200m Sprint Run

Athlete Results:
Bad Boy Mike (20# / 65#)- 15:46
Alon (14# / 45#)- 24:13
Annie (6# / 15#)- 18:26
Casey (14# / 45#)- 21:48
Andy (14# / 15#)- 16:42

Today was the last day of Free CrossFit at CrossFit Lakewood, and we still had a great turnout! After 3 straight days of newbies, we guessed some may have been a little too sore to come back, but the crew that came out still did an awesome job!

CrossFit, Smashby Training, CrossFit Lakewood, CrossFit in Denver, Free CrossFit, Orion, stretching, mobility, Orion Class Stretching

Orion warming up the class!

The workout today introduced some people into new movements that one could incorporate into their daily workouts: Bear Crawls, Crab Walks, Ball Slams and Jumping Rope.

Workout of the Day:
5 Rounds for Time
50m Bear Crawl / 50m Crab Walk / 10 Ball Slams / 30 Double-Unders (or 90 Single-Unders)

Some of my favorite moments from today’s workout were:

Alon doing Ball Slams for the first time ever, using a 40 pound ball AND catching them on the bounce!!!
Pati did Double-Unders throughout the entire workout for the first time ever… 150 of them!
All of the people who were new to CrossFit REALLY pushing themselves.

Thanks everyone who made this week a huge success!