Most CrossFitters out there may disagree with the statement that double unders are as easy as air squats. But think about it for a minute. Double unders do not require a tremendous amount of strength. One only needs to hold 4 ounce handles in their hands and rotate a 3 ounce jump rope around their body. One doesn’t need a tremendous amount of explosiveness. They only need to get off the ground 3 or 4 inches. And one doesn’t need to be extremely flexible. In fact, double unders probably implements the least amount of range of motion of possibly any CrossFit movement. So, what’s the problem? I propose that it is simply a case of misunderstanding or better yet “lack” of understanding.

In fact, so many CrossFit movements have been over analyzed, over studied or over coached but not the double under movement. Yet, double unders are the one that cause more anguish to so many CrossFitters. We are honored and excited to be one of the earliest pioneers to identify the sport specificity that CrossFit brings to the world of jump ropes. And we’ve built our entire sizing methodology and teaching philosophy around our discoveries.

Let me start by first pointing out there are various disciplines of jumping rope. For example there are speed rope and endurance rope athletes, Freestyle jumpers, Competitive Double Dutch jumpers, Boxing and MMA style jumping, all of which have their own sport specific principles for sizing and implementing their rope to best suit their sport’s goals.

Now that brings us to the CrossFit style of jump rope. Our biggest challenge was finding the balance between sizing the athlete’s rope to put them in ideal mechanical positions yet allowing variance for the athlete to adapt as they experience various levels of fatigue due to the wide array of movements they may encounter.

If you are familiar with CrossFit then you know that you can expect to see multiple movements during one work out. The typical design of a CrossFit work out will attempt to push the athlete to their lactate threshold while bouncing them between gross motor recruitment patterns to fine motor recruitment patterns and everything in between. It is crucial to have a rope that can accommodate those changing dynamics. Our sizing methodology and teaching philosophy were both designed to address those exact needs. How do we know if we got it right? Well, the top three female finishers in this year’s 2012 CrossFit Games all used Rx Jump Ropes and followed our sizing recommendation.

So, what’s the big secret you may ask? Well, it’s a four-part answer but here it is.

1. Get a rope that’s sized to your body and weight properly for your coordination level (heavier is better for learning).
2. Learn proper bounding mechanics so that you can efficiently and consistently rise and fall in the same spot.
3. Learn proper rotational mechanics so that you can move the rope around your body effectively with the least amount of fatigue inducing habits.
4. Learn the proper timing and tempo between your body’s motion and the rope’s motion so they have the greatest opportunity to miss one another at the intersect point, which is at the ground.

We follow 2 basic principles with regard to jump rope length; 1 is static rope length. That’s the actual length of a rope not in motion. 2 is effective rope length. That’s the rope in motion where the athlete’s mechanics can influence the length of the rope. The goal is to find the right blend of the two to best suit the individual athlete.

So, let’s begin with the static rope length and talk about how the jump rope should fit an athlete’s body. It’s very simple and systematic. It starts with the anchor point, which is the hand placement. We like to see the hands positioned at midline axis and right at the frontal plain. Placing a PVC pipe across the midline is a great visual que. The hands can slide in or out along this axis depending on the shoulder’s external rotation flexibility but the hands should never venture far from this anchor point.

Next we like to see the elbows relaxed down by the athlete’s side with shoulders as disengaged as possible. Again external rotation flexibility may dictate whether the elbows need to pull backwards a little in order to keep the hands from shifting to far forward. Allowing the hands to shift forward off the frontal plain would move the jumper’s body too far behind the center of the rope’s arc and cause the rope to recoil off the ground and into the jumper’s toes.

Once we have the anchor point isolated at the midline axis we then look for the jump rope to have an even turnover with approximately 12 inches of clearance overhead and a bottom out point 12 inches in front of the toes. If we’ve met all of those standards then we’ve placed the athlete in the best possible position to have balance and symmetry between their body and their rope. It will now only depend on the athlete’s efficiency of mechanics to dictate their effective rope length.

The athlete can do so many things once the rope is in their hands to either shorten or lengthen that rope once they send it into motion. The most common fault is placing a death grip on the handles and “freezing” the wrist joint so that the handles stay flat and parallel to the ground. This not only moves the rope’s connection points far apart from each other drawing the rope towards the jumper’s toes but also promotes a shoulder pump motion that leads to undue fatigue. A more efficient method is to lightly grip the handles with the fingers (not in the palm). This will allow the wrist to disengage and act as a swivel. As the hands now move along with the rope allowing the handles to turn down, the athlete can gain several inches of “effective” rope length as the rope passes under foot.

Another common fault is a misplaced anchor point. Hands placed too low near the jumper’s thighs will cause additional slack and increased friction at the rope’s bottom out point as well as bring the rope close to the athlete’s head. Hands placed too high will obviously draw the rope up and in towards the toes increasing margin for error. And hands pressed to far away from the core will also shorten the rope drawing it closer to the athlete’s toes. The ideal scenario is to isolate the anchor point from which the athlete’s body can maintain a consistent and centered relationship within the rope’s arc at all times. Once accomplished it’s a simple matter of syncing up the timing between the feet and rope so that the athlete’s toes leave the ground a split second before the rope passes under. This principle applies whether performing single unders, double unders or triple unders for that matter.

Now some simple methods to derive the ideal rope length are to take the athlete’s height and add a specific amount to it to derive the final rope length excluding the handles. Below is the model we use.

Athlete height: 5’5” or shorter – Add 2’10”
Athlete height: 5’6” to 6’4” – Add 3’
Athlete height: 6’5 and taller – Add 3’2”

We always leave the handles out of the equation because of the variety of sizes available on the market. Measuring the rope length only will ensure better accuracy.

A second method is to take a round trip measurement from the base of the athlete’s chest near the nipple, down under one foot and back up to the same point on the chest. Make sure the athlete is standing tall and upright in their bounding posture with feet flat on the ground and wears their normal work out shoes while taking the measurement.

Invariably, the two methods will derive a length within a couple inches of each other in which case choose the longer measurement. If by chance the two measurements are significantly apart from each other by more than 3 inches then take the average of the 2.

The principles that I just described are based on the broadest common denominator, the average athlete. As an athlete progresses to higher levels of efficiency and mechanics it is not uncommon for that athlete to reduce their rope length which speeds up the turnover rate but also forces the athlete to operate at much tighter tolerances between their body and the rope. The key is to find the right tolerance levels that the athlete can operate successfully across broad time and modal domains with jump rope in hand.

Our teaching philosophy is based on the mantra “Decrease Your Variables and Increase Your Odds for Success”. Follow that mantra and master those principles and the rest is as easy as an air squat. Now go double under till you double over!

David Newman is the owner of Rx Smart Gear and the inventor of Rx Jump Ropes. David is a former SDSU Jr. Olympic Gymnastics Coach and the creator the Rx University Training Methodology. He is CrossFit Level 1, CrossFit Gymnastics, and CrossFit Kids Certified. David is the 2012 OC Throwdown Master’s Champ and a three time CrossFit Regional Competitor.
www.rxsmartgear.com

By: Will Huntington

In CrossFit, intensity is king. Not that moderate, labored breathing kind of intensity. We’re talking muscle burning, lungs on fire, roll on the floor kind of intensity. From the first time we step in a box we are programmed to give 100% everyday. That is what produces results, that is what keeps us coming back.

But what about the days when you have trouble keeping up? Even though you feel like you’re giving 100%, your body only gives you 80%? Everyone who regularly CrossFits will experience soreness and fatigue, but do you really know when to take a step back and lower the intensity for the sake of continued progress?

Overtraining can halt progress faster than Chris Spealler’s Fran time. If you go too hard for too long you will inevitably reach a point when your development slows, stops, or even goes backwards. Defined as excessive frequency, volume, or intensity, overtraining can lead to extreme fatigue, illness and injury. You begin to negatively affect the physiological processes in your body that normally aid in recovery. Glycogen levels decrease, which inhibits the body’s ability to repair muscles. Blood pressure and heart rate may increase, forcing your heart to work harder, even when you are resting. Your immune system weakens and common illnesses turn into fierce battles, leaving you laid up on the couch for a week. Even your hormonal concentrations can be altered (increases in muscle inhibiting hormones and decreases in hormones essential for muscle growth).

To avoid reaching the point of overtraining look for the classic signs that signal the need for a reduction in intensity. They include: {IMAGE next to bullets: warning_sign.psd}

• Decreased coordination
• Decreased performance
• Prolonged illness
• Decreased desire to train
• Soreness lasting longer than usual
• Feeling lethargic even after adequate sleep

If you are experiencing a number of these symptoms it is necessary to alter your routine to allow your body to recover. The constant strain of heavy weights and pedal to the metal workouts is difficult for the human body to handle. Continuing to workout with the same frequency and volume will lead you away from your goals and force you to take multiple days of absolute rest. This is where de-loading comes in.

For many CrossFitters, the idea of taking a week off is unimaginable. De-loading is a way to increase your performance by decreasing intensity, still allowing you to work towards your goals. During a de-load week you still participate in WOD’s but your focus is not on heavy weights and fast times. You will continue to stimulate muscles but will avoid tearing muscle fibers. Your load should be reduced to no more than 50% of your 1rm while focusing on proper technique and complete range of motion. This period is an opportunity to work on mobility, rest an existing injury, and dial in on other methods of recovery. Some people prefer to go by how their body feels. Your body is capable of amazing things and the feedback it gives you on a daily basis should give you an idea of how hard to train. Pushing beyond your perceived limits is the best way to get better. However, listening to your body and giving it appropriate rest is vital for long-term health.

If you prefer stick to a planned timetable, periodically scheduling a de-load week can give your workouts more purpose and keep you mentally focused on your goals. If you don’t want to risk overtraining you can schedule in de-load weeks with this easy format. If you are just starting your routine you should go for at about 8 weeks before taking a de-load week. Return to normal intensity for 7 weeks, followed by another de-load week. 6 weeks, de-load. 5 weeks, de-load. Continue with this pattern until you hit 3 weeks. This takes you to about one year of consistent exercise. At this point your gains are harder to come by, but with proper scheduling of volume and intensity you can steer clear of long plateaus. The longer you have been training, the harder it is for your body to adapt to similar stimulus. If you have been going hard for a year, you’ll have to turn up the intensity but allow for more frequent recovery. A good rule for experienced CrossFitters is 3-6 weeks on, one week de-load. A number of factors including age, genetics, experience, and typical workout intensity should be considered when deciding when and how often to de-load. There are always exceptions to the rule and if you are one of the genetically gifted athletes out there who lives by the mantra “no rest days,” you are among the few. For the rest of us mortal beings, proper rest and recovery is essential to long term growth and sustainability. You should always live on the edge, but once in a while you should take a step back and enjoy the view.

De-loading details:

• Reduce volume and intensity
• No loads at greater than 50% 1rm
• Focus of technique and range of motion
• Workouts should feel relatively easy
• Get adequate sleep (7-8 hours/night)
• Concentrate on proper nutrition
• Spend extra time warming up and cooling down
• Stretch and foam roll
• Get a massage or take an ice bath
• Do not add additional workouts outside of the gym
• Be smart and include your own de-load week if your box’s programming does not

Press Release – May 23, 2013

“We are thrilled to announce Camille Leblanc-Bazinet as the newest member of the WODshop family. One of the Top 10 Fittest Women on the planet, Camille is the ideal combination of strength, beauty, and intelligence. She is a prime example of ‘having it all’, making her a perfect match for WODshop’s one stop shop mantra.” -Jerry Lamigo, CEO & Founder

WODshop is excited to welcome Camille to the team. They both look forward to a successful year filled with growth within their fitness community. Check out WODshop.com or WODshop’s Facebook page to learn more: http://www.facebook.com/WODshop

Watch Camille’s announcement video here:

About WODshop

WODshop.com is an online retailer of apparel, supplements, healthy food, and gear for athletes around the world who participate in CrossFit®. WOD is a common term in the fitness community that stands for WorkOut of the Day. They feel fortunate to be part of a global movement and are committed to enhancing the lives of others through health and fitness.

WODshop is one of the sponsored vendors at the sold out 2013 Crossfit® Games taking place at the Home Depot Center in Carson, CA this July. They ship across the U.S. and internationally, offering a 365-day return policy with every purchase.

WODshop has no affiliation with CrossFit, Inc nor is it endorsed by CrossFit, Inc or any of its subsidiaries. CrossFit is a registered trademark of CrossFit Inc.

Atlanta, Ga. – It’s go time. The next round of the 2013 Reebok CrossFit Games season begins Friday, May 17, with the Regionals – a four-week series of competitive CrossFit events that further narrows down the field of what began as 138,000 athletes. Kill Cliff™ Recovery Drink will be available to the public at select Regional events, as Kill Cliff sponsored athletes take their shot at making it to the Finals at the Home Depot Center in Carson, Calif., July 25-28.

“Kill Cliff will be helping athletes, officials and spectators recover during the CrossFit Regionals and Finals,” Kill Cliff founder Todd Ehrlich said. “Kill Cliff will be available at South East, North East, Southern California, Northern California, Central East, and North Central CrossFit Regionals and at the Finals in Carson, Calif.”

Kill Cliff supports regional qualifiers and former Games competitors in their quest to make it back to the Finals including: Stacie Tovar, Becca Voigt, Lindsey Valenzuela, Katie Hogan, Jaime Gold, Nate Schrader, Daniel Tyminski, Kenny Leverich, Kyle Kasperbauer, Jared Stevens and the CrossFit New England team.

“In 2011 I took third place at the CrossFit Games and this year I’m going for the win,” Kill Cliff athlete Becca Voigt said, who will compete in the Southern California Regionals alongside Kill Cliff athlete Lindsey Valenzuela.

Kill Cliff athlete Daniel Tyminski is set to make a run at the podium in 2013. Tyminski finished 23rd in 2011 and 14th at the 2012 Games. He has recently recruited the coaching of Rudy Nielsen and started following The Outlaw Way.

Kill Cliff athlete Nate Schrader who discovered CrossFit while deployed in Afghanistan with an Army Special Operations unit took 14th in 2011 and 12th in 2012. “My goal this year is the podium,” Schrader said.

Kenny Leverich, who likes long WODs on the beach and candlelit Frans, will be representing Kill Cliff as an athlete during the Southern California regionals. Leverich can clean and jerk 350 lbs, snatch 270 lbs, dead lift 550 lbs, back squat 450 lbs, and he rides a Pegasus.
“The work capacity these competitors have makes them Kill Cliff athletes,” Kill Cliff founder Todd Ehrlich said. “Go out there, kill it and recover. See you at the Games.”
About Kill Cliff™

Created by a former Navy SEAL, Kill Cliff™ – The Recovery Drink, is a lightly carbonated beverage formulated with anti-inflammation supporting ingredients and electrolytes without all the empty caloric content found in energy drinks. Kill Cliff is not an energy drink; it has no sugar, only 15 calories and only 25mg of caffeine per 12-ounce can. In addition, Kill Cliff contains a proprietary mix of all natural recovery-supporting ingredients including enzymes, green tea extract, ginger root, and milk thistle, among other functional nutrients. Currently available in a tasty blood orange flavor, Kill Cliff is now sold at GNC stores nationwide and select grocery and convenience stores in the Southeast as well as online.

Headquartered in Atlanta, the Kill Cliff team includes accomplished military veterans and endurance athletes committed to supporting philanthropic organizations sharing common interests, including The Navy SEAL Foundation and Wounded Wear. Test Positive for Awesome™. Visit www.KillCliff.com.

Similar to AQUAhydrate’s partnership with the Los Angeles Clippers, the company supports members of Team AQUAhydrate in their daily activities, competitions, events, and in their overall pursuit of excellence. AQUAhydrate is the water of choice for health and fitness authorities such as All-Pro Vince Wilfork of the New England Patriots, UFC Champion BJ Penn and Wilson Chandler of the Denver Nuggets.

“Supporting fitness and an active lifestyle is what AQUAhydrate is all about. We’ve carefully chosen candidates from all walks of life who compete in varying sports to comprise a truly unique and diverse team. We are proud to call each member of Team AQUAhydrate family,” says Nate Puksta, VP of Marketing at AQUAhydrate.

“When you spend a lot of time and money making sure your food is dialed and clean, you want to make sure your hydration is, too,” explains Team USA Olympic gold medalist Erin Cafaro. “AQUAhydrate is my choice to fuel my hydration needs, whether before or during a workout or, most importantly, during recovery.”

Pro Beach volleyballer Jenny Kropp, who is “constantly pushing [her] body to its limits,” says that AQUAhydrate gives her body what it needs to compete. “It not only provides the hydration required to perform under extreme conditions on the beach, but it also replenishes vital minerals and electrolytes lost during competition,” she says.

Since Team AQUAhydrate’s inception, the company has been flooded with requests from athletes all over the world passionate about AQUAhydrate. The AQUAhydrate brand continues to be embraced by retailers and performance-minded active lifestyle consumers who recognize its unique combination of performance grade electrolytes and a higher pH level of 9+, which are key elements that help restore and balance the body during intense performance and exercise. Investors actor Mark Wahlberg and entrepreneur Sean “Diddy” Combs continue to keep the brand in the spotlight and in the media, recently appearing on Ellen, Jimmy Kimmel, Extra, Forbes and HuffingtonPost.com, among others.

Team AQUAhydrate includes:

A.J. Hawk (NFL, Green Bay Packers)
Alfredo Mancuso (Pro BMX Freestyle)
BJ Penn (UFC, Mixed Martial Arts World Champion)
Brian MacKenzie (Trainer/Creator, CrossFit Endurance)
Chad Owens (CFL, Toronto Argonauts)
Chris Gronkowski (NFL, San Diego Chargers)
Corey Maggette (NBA, Detroit Pistons)
Dan Gronkowski (NFL, Cleveland Browns)
Delisha Milton-Jones (WNBA, Los Angeles Sparks)
Erin Cafaro (Olympic Gold Medalist, Team USA Rowing)
Evan Moore (NFL, Seattle Seahawks)
Evan Newton (MLS, San Jose Earthquakes)
Heath Pearce (MLS, USA Chivas)
Jamie Eason (Top Fitness Model)
Jenny Kropp (AVP, Pro Beach Volleyball)
Jordan Hamilton (NBA, Denver Nuggets)
Jose Ramirez (Olympic Lightweight Boxer)
Kate Futcher (LPGA, Pro Golfer)
Keegan Edwards (Pro Longboard Surfer)
Louis Vasquez (NFL, Denver Broncos)
Michael Mills (Paraplegic Wheelchair Racer)
Nate Collins (NFL, Chicago Bears)
Vince Wilfork (NFL, New England Patriots)
Wilson Chandler (NBA, Denver Nuggets)
Yu Yumoto (Triathlete, Xterra World Champion)
To learn more about Team AQUAhydrate visit: http://aquahydrate.com/team-aquahydrate

About AQUAhydrate

Already voted BevNET’s Best of 2012 award for Best Product Revamp, AQUAhydrate, Inc. is a Southern California-based health and fitness water brand founded on innovative technology and science. Through a proprietary process, its water is purified to some of the most rigorous standards in the industry, supplemented with key performance electrolytes in significant amounts, and raised to an alkaline pH of 9+. It is this powerful synergy between alkalinity, electrolytes and minerals which fuels ultimate hydration, balance and performance, and which has made AQUAhydrate the water of choice for myriad health/fitness authorities, athletes, and celebrity endorsers. AQUAhydrate is available through a variety of grocery, health and natural foods stores throughout the U.S. and at www.aquahydrate.com. For further info on AQUAhydrate check out www.aquahydrate.com. Find them on Facebook http://www.facebook.com/aquahydrate and Twitter @AQUAhydrate

Ramon’s Story:

If you think CrossFit isn’t for everyone, you are wrong. Up until high school, I was the typical fat kid. I wasted numerous hours playing video games, eating all the wrong foods, and never cared for any type of physical activities. In high school, I was introduced to football and wrestling. I learned that these sports were a means to ending my unproductive cycle. During the sports season, I was very dedicated and it was easy for me to stay in shape. It was during the off-season that I had trouble staying on track and I would always go back to my old ways.

This vicious yo-yo cycle followed me into my adulthood. I would find myself dissatisfied with my physical appearance and would do everything I could to get back in shape. Once I reached my goal, my dedication to stay that way fizzled out and I would relapse.

One day in February of 2011, my lady disrupted my daily (gaming) session of “Black Ops” and dragged me to my first CrossFit WOD. Man, did I get my a$$ kicked! I came to realize that I was in horrible shape & needed to take drastic measures to alter the course of my life. I continued to CrossFit for 1 month. It was very difficult @ first. I found myself not being able to finish the WODs. I weighed 245 lbs. That was the heaviest I had ever been in my life. So later that year in June, I supported my girl in a Paleo challenge by doing it with her. Six weeks later, I had lost 30 pounds from diet alone.

At the end of the Paleo challenge I weighed 215 lbs. I was amazed with the results & this inspired me to focus on CrossFit. I continued to eat Paleo & invested some serious hours at my box. Four months later, my weight was down to 185 lbs. I have maintained that same weight to the present.

CrossFit has forever changed my life, taking me in a new direction. I am now a certified CF-L1 & CFK coach. I’ve obtained my OLY lifting & movement and mobility certificates as well. I’m currently a coach at Desert CrossFit in Palm Desert, CA. I hope to inspire and help others to reach their health and fitness goals. CrossFit CAN be for everyone. After all, I was that fat kid.

Naples, FL (PRWEB) May 09, 2013 — WODSuperStore.com announces their recent sponsorship of CrossFit® Games athlete, Becky Conzelman. The sponsorship will carry through the beginning of 2014.

The partnership will allow WODSuperStore.com to be exposed to a growing number of athletes who participate in CrossFit® and will also provide support for an athlete like Conzelman to pursue her passions within the sport. As the sport grows, the competition becomes better, and requires increasing daily commitment to excel in the sport.

“The addition of WODSuperStore.com as a sponsor to my current relationship with Reebok will allow me to commit the necessary time, in and out of the gym, to reach my goals,” said Conzelman. “As the sport and level of competition grows, so does the time commitment and need for this kind of solid support from a sponsor to succeed.”

Billy Doherty, Director of Marketing at WODSuperstore.com, explained, “As part of our goal to support the community, we are looking to work with athletes who are pursuing their passions within the sport. Becky is not only a world-class athlete, but also the type of person whose personal values align with our brand. We feel it’s a true win-win!”

About WODSuperStore.com
WODSuperStore.com is the premier online provider of gear and apparel. WOD is a common term, meaning workout of the day. Leveraging relationships with over 50 vendors and economy of scale, they bring together the best products and brands for passionate athletes who participate in CrossFit® everywhere with the best customer service in the industry by offering a $4.99 flat rate shipping fee to the US and a 365 -day, free return policy.

CrossFit® is a registered trademark of CrossFit, Inc. and no endorsement or association is implied

CONTRIBUTORS
Ben O’Grady, Brad Leshinske, Bruce Roberts, Hamza Shaban, Lauryn Lax, Melissa Joulwan, Paul Nobles, Tony Sunzeri

Cover Photo By
Chris Nolan metconphotos.com

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