Some things don’t c
ome easy. That’s a hard thing to grasp some days, especially when you’re used to powering your way through life and just adding extra effort to make things happen.
But some things just can’t be powered through, like double-unders here. You can’t just set your jaw and drive through your heels. The rope doesn’t care how big your quads are, or how determined your mind is, or who the heck you are in life.
The rope wants quick wrists, light feet, and — gasp — a relaxed state. WTH? You want me to RELAX? This is CROSSFIT! I’m geared up, pumped up, espresso’d up, and ready to rip through life with my bare hands, sharp teeth, and razor wit! I am roaring!
And so you won’t have double-unders. Not until you learn to listen, relax, and make your body do what the coaches tell you to do. Until you make that commitment, you’ll be passed by every person in your gym who has two feet and learned to listen.
So, chill. Stand tall and relax. Quick wrists, light feet. It seems like the antithesis of an aggressive sport like CrossFit, but that’s the beauty of it all — we must learn the things we don’t want to learn. We must sometimes be who we think we can’t be. And then we learn so much more.
(Words/Photo: Lisbeth Darsh/CrossFit Watertown.)
July 21st, 2010 at 11:28 am
OKAY FINE THEN. I’ll relax. And this better mean I string together 40 of these tonight.
July 21st, 2010 at 11:58 am
OKAY FINE THEN. I’ll relax. Maybe I can get to 3 in a row before I set my jaw and drive through my heels.
July 21st, 2010 at 12:02 pm
First off, holy crap Melissa, 6:40?! Nice job! Amazing.
So, as far as double unders are concerned, I have been trying to identify what worked for and came up with a few things:
1) Wrist speed. Keep your arms tight against your sides, hold the handle closer to it’s end in order to get that extra whip from the leverage Use your wrists, not your arms, to move the rope!
2) Clean jumps. I started doing DU’s with crazy super high tuck jumps, which was fine, but since then I have been focusing on jumping just like I would with single unders, just a smidge higher. It is easier to rebound into your next hop if you are not landing from a 2 foot vertical leap.
3) Try different ropes. The “cable ropes” are fast, but they are also lighter. This means if you have a lapse in the “cadence” of its rotation it is harder to recover it/keep it fast. Conversely, if you are using one of the beaded ropes, these carry more momentum and will help you keep the rope fast. However, they are also heavier and bulkier which makes them slower. This then makes you to use more energy to get them around and get over them.
4) Play. Goof around with the jump rope. Get all freestyle, jiggy even, go super fast, go slow, do that running man thing, cross overs, backwards, whatever. I feel this helps you get a better understanding of the jump ropes presence. This will help you time your jumps better and even recover if a DU gets a little wonky. This one might just be me though.
Sorry for the long post.
July 21st, 2010 at 12:07 pm
Love it, Nate! Thanks for posting.
I’m taking “get a better understanding of the jump ropes presence” to mean “Be one with the rope, Grasshopper.” Ah, Lisbeth learning . . .
July 21st, 2010 at 12:55 pm
Great post and thanks to N8! I’ve been trying to jump off the ground as fast as possible because the rope kept hitting my feet on the way back. Pretend you’re in bare feet with hot coals on the ground. And, I agree, the rope you use is HUGE. I swear, I can’t get a single DU with certain ropes. I’ve been using one of the white ropes with a red handle and been doing okay. But, last night it seemed to be a different length than usual and I struggled big time. Frustrating, but you just have to keep hitting it, like N8 said. I’ve also been trying to avoid my “tuck jump” when doing DU’s, but it’s difficult because my vertical leap is pathetic and it takes a ton of energy to get my arse off the ground. UGH, DAMN DU’S!!!!!
July 21st, 2010 at 1:50 pm
I too struggle with the double unders. It was great to see everyone last night. I will keep practicing and keep working on keeping my chest up in the back squat.
Anyone interested in the New Milford 8 mile road race on Sat 7/31 or the Tour de Litchfield Hills on 8/1? I’m “running” the race on Saturday and I’m torn between the 55 miler or the 75 miler for Sunday. Let me know if you have any interest in joining.
July 21st, 2010 at 3:03 pm
Lis, I hope you had the saftey on while working out with those guns. Check out the arms. SUNS OUT GUNS OUT!!
July 21st, 2010 at 3:17 pm
LOL It’s YOUR awesome photography, Mikey! Something about women and sun and sweat — you make it happen!
July 21st, 2010 at 3:39 pm
David, I’m doing the tour of the litchfield hills. I was going to do the century ride, but if your serious about doing it then I’ll ride with you. PM me on FB so we can hash out the details.
July 21st, 2010 at 6:59 pm
DU’s are killing me. I figure it will just take a lot of practice. Thanks for the tips Nate!
July 21st, 2010 at 7:17 pm
Thanks for the tips N8. As you can tell by my time, I need all the pointers I can get. I’m definitly gonna start getting jiggy wit it.
July 22nd, 2010 at 9:21 am
I will bring my slow motion camera in – I figure seeing yourself in slow-mo can help fix stuff!?
July 22nd, 2010 at 10:49 am
Slow-motion camera? N8, those may be the sexiest words you ever said.