Have you noticed that most CrossFit Malibu athletes who are good at double unders also happen to own their own ropes AND those ropes are most often Rx Smart Gear? Well, I am not going to tell you that your DUs are going to magically improve if you buy your own rope- but don’t you remember that when you were in elementary school and new shoes helped you run faster?! I rest my case.
The real case for owning your own rope are these points: 1.) you can practice outside of the gym, a few minutes each day. This is the most important aspect to improving: short bouts of consistent practice. You develop the fitness level of jumping and further gain the coordination and timing that double unders necessitate. 2.) Having a rope that fits you correctly DOES make a difference. And while we do have ropes of all different length and cable size- the convenience of having YOUR own personal rope guarantees using equipment you are familiar with- that takes one variable out of the equation… good for improvement. 3.) These are good deals… 25% off of the specific rope offered- each day has its own specific rope that is on sale on that particular day only. Get one!
Friday Night Movie: The Rich Froning Documentary- Fittest Human on the Planet 6pm We will have some light food and drinks to share- bring something for dinner or something to share with others. We will start the movie after the completion of the 5pm class… open to anyone- bring friends and family.
Handstand skills and drills, 10-12 minutes
Draw face to the chalkboard that displays your feelings about the handstand work you did today.
21-15-9 reps/round for time of:
60/45kg clean and jerk***
Chest to bar pull ups
Post time and load to chalkboard/journals
***Barbell Loading 101:
Limit your use of fractional plates today… as you will likely be dropping the bar repeatedly. It is best not to use ANY metal change. If you need to, it should be as few plates as possible. Use of the fewest bumper plates is best, so if you are going Rx at 60kg, then use 20kg bumper plates and NOT 2x10kg. Definitely not 15kg + 5kg!
For those going with 45kg on the clean and jerks, use a 15kg bar and 15kg plates.
Use of 30kg should be with a 10kg bar and 10kg bumpers.
If you are going with 25kg, then use a 5kg bar and 10kg bumper plates.
Anyone going lighter than that will need to lower under control after each jerk.