Buy yourself a jump rope

What a great piece of equipment to have and use often and pretty much anywhere.

This Rogue Fitness jump rope is pretty darn slick and they now also have a shorter handle for those with small hands.

The Rx jump rope is what I have at home, school and the gym and they're butter.  Make sure to read the "how to" so you order correctly.

The laser fast Again Faster jump rope will compete nicely with the above two ropes.

If you're doing it wrong you're not doing it right. Think about that for a second and slap yourself if you don't do it right.

Take a look at those legs, nice and straight through the knees and hips with relaxed feet, that's where you need to be.  Don't do it wrong to "get it", do it right and you will get it.

Q: Can you jump and get your feet 3" off the ground?
A: Yes you can, might not be easy for some but you can.

Q: Can you make the rope spin so fast that you can hear it whip loud?
A: Yes you can.  You may need to practice but you can.

Q: So can you do a double under?
A: Yes!  Jump 3" off the ground and spin the rope fast.

If you do those two things then it is merely timing.  Watch the video below and see if you can do it.

We've hit on the Toes to Bar thing quite a bit but it seems people aren't quite understanding what I'm asking them to do.  I don't want you to bring your toes to the bar if you do it wrong.  I want you doing the kipping motion and once you get that you then bring your feet higher and higher but always keeping the kipping motion.  Once you start rolling your butt and swinging that means it is time to back off.  It doesn't do anyone any good if it is done wrong.  Do it right and in time you will have amazing toes to bar.  Continue doing it wrong and you'll never get it.

Monday

WOD A "Flat Tire"

2 rounds

100 Air squats

30 Push ups w/ release

-1 minute rest-

WOD B "The Flash"

5 rounds

20 Double Unders

5 Burpees

-1 minute rest-

WOD C "Calf Cramp"

4 rounds

400m run

2 Tire flips

-1 minute rest-

WOD D "C-section"

3 rounds

15 Toes to bar

30 Sit ups

Finish with mobility



CrossFit and Functional Fit (LITE) are not the same thing

FYI: No functional fit people are allowed to attend CrossFit classes.  You need to pass both functional fit (LITE) and Olympic lifting before you can attend CrossFit classes.  Don't assume you've passed, I need to let you know you've passed.

This especially goes for any LivingSocial/Groupon people.  You will not be allowed to enter the CrossFit classes until after your voucher is completed