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July 07, 2010

Lots of respect to all of you for the effort you put in on a daily, weekly, monthly, yearly basis, your commitment to yourselves and to crossfitting really shows and you should be proud of yourselves. But, there is no time to rest, no time to stop learning, practicing and getting better at what we do. So with that said, its time to move forward.

Skills Day - Jump Rope - Double-Unders

To all of you regular crossfitters who are proficient at most crossfit movements who are still doing single jumps during WOD's, the time has come to move forward, learn the double under and quit being so lazy!

To all the new crossfitters, its time to learn, practice and master the basic bounce. For all u double-underers out there, its time to get better, learn some new moves and take your jumping to the next level.

Go to the crossfit main site and check out the exercise and demo list, look for jumping rope and watch the video's! Not only will you see the basic bounce, and the double under, but also some new foot work moves we can practice. If you watch long enough you will see how intense it can get with countless variations.

The gym also got in a bunch of new jump ropes that we need to put to work. We will have what we need to customize the lengths and get those things going.

Everyone should do at least 100 double unders or 500 singles during this skill session.

WOD

3 Rounds for Time of

20 Push-Ups

20 Pull-Ups

20 Sit-Ups

20 Double unders (x3 for singe jumps)

We have classes all day today, 5:30am, 6:30am, 12, and 5:30pm! Make you sign up and come on in!!! Hope to see you there!!

Free CrossFit Journal

World-Class Fitness
in a Hundred Words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

(courtesy of CrossFit Inc)



	Main Page \| Nutrition Info \| Cool Stuff \| Month:

	July 07, 2010 Lots of respect to all of you for the effort you put in on a daily, weekly, monthly, yearly basis, your commitment to yourselves and to crossfitting really shows and you should be proud of yourselves. But, there is no time to rest, no time to stop learning, practicing and getting better at what we do. So with that said, its time to move forward. Skills Day - Jump Rope - Double-Unders To all of you regular crossfitters who are proficient at most crossfit movements who are still doing single jumps during WOD's, the time has come to move forward, learn the double under and quit being so lazy! To all the new crossfitters, its time to learn, practice and master the basic bounce. For all u double-underers out there, its time to get better, learn some new moves and take your jumping to the next level. Go to the crossfit main site and check out the exercise and demo list, look for jumping rope and watch the video's! Not only will you see the basic bounce, and the double under, but also some new foot work moves we can practice. If you watch long enough you will see how intense it can get with countless variations. The gym also got in a bunch of new jump ropes that we need to put to work. We will have what we need to customize the lengths and get those things going. Everyone should do at least 100 double unders or 500 singles during this skill session. WOD 3 Rounds for Time of 20 Push-Ups 20 Pull-Ups 20 Sit-Ups 20 Double unders (x3 for singe jumps) We have classes all day today, 5:30am, 6:30am, 12, and 5:30pm! Make you sign up and come on in!!! Hope to see you there!!					Free CrossFit Journal World-Class Fitness in a Hundred Words Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. (courtesy of CrossFit Inc)