Let your so called “excuses” go

1-29-10

Warm Up:
Double Under practice:
-An easy way to “get” double unders:

1st day time yourself doing 10 double unders
2nd day time yourself doing 2 double unders in a row, ten times
3rd day time yourself doing 3 double unders in a row, ten times
4th day time yourself doing 4 double unders in a row, ten times
5th day time yourself doing 5 double unders in a row, ten times
6th day time yourself doing 6 double unders in a row, ten times
7th day time yourself doing 7 double unders in a row, ten times
8th day time yourself doing 8 double unders in a row, ten times
9th day time yourself doing 9 double unders in a row, ten times
10th day time yourself doing 10 double unders in a row, ten times

-First day just bust out ten double unders however you can. 2nd day you have to get 2 double unders in a row, and that counts for one. You have to do that ten times. Do not stop trying after you get 2 double unders in a row, keep going, because if you get to 4 then that counts as 2 sets. You repeat this on all the subsequent days.
By the time you have to do 6 or 7 double unders in a row 10 times, you will start to find the rhythm. When you can do 10 double unders in a row ten times, you pretty much have the skill, and beyond this all there is to do is refine technique.

Theoretically this should take only ten days to complete (do in warm up or cool down)

WOD:
5 Rounds
30 GHD Situps
25 Back Extensions

Skill work:
Walking on hands
or
Ring Work

Handstand WOD Demo” with Laurie Galassi, CrossFit Santa Cruz – video [wmv] [mov]

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