So, I admit that the picture above doesn’t have lot’s to do with our workout from Tuesday night, BUT IT’S A DOG JUMP-ROPING! I mean, seriously, how F’n cool is that? Now if he was doing double unders, then I would hate him…
While the focus of the night would be on learning how to effectively pull the feet up under the body, things started off with a quick review of correct body position. Class began with two rounds of hopping on the ball of the foot, followed by 2min of single skip jump roping. Remember to keep the shoulders down and back (relaxed but with the arms at 90 degrees), tight mid-section, and allowing the heels to kiss the ground on each rep. This was all lead in to the main event: running with the jump rope.
Pic courtesy of CrossFit Jax
Running with the jump rope, either in place, really helps to emphasize the need to pull the feet directly up under the body. Kick your feet back, and you’ll catch the rope on your feet – if not when running in place, then definitely when you lean and start moving forward. A little tricky, but the combination will really help to hammer home the need for proper pulling when utilizing the pose method. Definitely worth re-visiting in the near future (and by that, I mean really “near”).
Class spent roughly five minutes warming up and figuring out what scaling version to use (scale up to hands on plates or parallettes, down to ab mats, wall walks, knees on box or bleachers, or pike-position push-ups). Main workout was 2 handstand push-ups on the minutes for ten minutes.
If you didn’t hear Tom last night (and I can’t imagine how you wouldn’t have, since he repeated himself at least ten times over the course of two hours), then I’ll post his reminder here: Full range of motion is, and always will be, more important than over-reaching for a higher scaling option. Don’t delude yourself; 1/4 and 1/2 depth will not get you the strength you need to start performing full ROM reps.
By and large, most everyone seemed to heed this call, and there was scaling a plenty. Also, if you happen to fall somewhere in the middle – i.e., you can perform a few full reps, but perhaps not ten rounds worth – then perform as many sets as you can using full ROM, and then, when you’ve tapped out, scale down. Always get in the most amount of work you can using good form.
The workout went as such: each person would run-in-place jump rope for 30 seconds, get a 10 second break to put the ropes down, followed by 80 seconds in which to complete 5 mid-court and back sprints. Any time remaining in the 80 seconds was rest. This was repeated for a total of 6 rounds.
The intent was to revisit the running form drill, and then immediately follow it up with some actual running, which took the form of half-court sprints this time around. By and large, there was a lot of improvement between the first round of skill work at the beginning of class and the later rounds of the met-con. But that was just my observation – thoughts?
A skill laden class to be sure, which can often be filled with frustration. Kudos to everyone for pushing through it. I’ll update the post as soon as I can with some pics, but in the meantime, a quick reminder:
Don’t forget to join us for the CFDC Happy Hour this coming Friday at Madam’s Organ!
Again, that’s 6pm this Friday, Oct. 21st, at Madam’s Organ (click the link to jump to their website, or check our their location on Google Maps HERE).