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Ahh, the elusive double under. Once you get em, you got em. But they are one of the most difficult (and frustrating) skills to learn. It takes discipline in your practice and time to master! Here are a couple pointers that may help! 1️⃣ Make sure to have a rope that fits and is long enough! Once you find “your rope” try to use that one every time while you are adapting to your own tempo 2️⃣ movement should come from the wrist and not in shoulders- that’s when fatigue will set it, especially during metcons 3️⃣ when you jump, think about keeping heels aligned with your hips and not kicking feet out in front (dolphin kick) 4️⃣ try and keep your arms close to your body/rib cage Good luck! Practice. Practice. Practice
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Wednesday, January 18 - http://www.vaultcrossfit.com/2017/01/wednesday-january-18/
01115 1. 2 SETS NOT TIMED: 200 M RUN 15 AIR SQUAT 30 SEC HANDSTAND HOLD 2. OPEN TEST MOBILITY PREP (10 MINS) 3. Complete as many rounds as possible in 20 mins of: 50 Wall Balls, 20/14 lbs 50 Double Unders 40 Box Jumps, 24/20 in 40 Toes-to-bars 30 Burpees 30 Chest-to-bar Pull-ups 20 Power Cleans, 145/100 lbs 20 Jerks, 145/100 lbs 10 Snatches, 145/100 lbs 10 Muscle-ups 4. Every 4 mins for 12 mins: 8 Clean & Jerks, 60% 1RM *TRY TO DO THIS TOUCH AND GO* -REST 2 MINUTES ON A RUNNING CLOCK As many reps as possible in 2 mins of: Handstand Push-up 5. CASH OUT: WAITER CARRY 50 M (HEAVY AS POSSIBLE) 6. EXTRA CREDIT: (OPTIONAL) PUSH JERK 5 X 3 (HEAVY AS POSSIBLE) WEIGHTED BAR DIPS 25/15 (3 X MAX REPS) THRUSTER 5 X 3 (HEAVY AS POSSIBLE) *REST AS NEEDED*
Being present take a lot practice as most things do. Until you've fully experienced being present, you might not know what you're missing. I'm sure a lot of you practice it and I bet some of you have experienced being fully present because the moment you are in is just so wonderful that there is no other option. Often spending time with loved ones, taking in nature or enjoying an amazing meal are times people are fully present. [ 340 more words ] http://crossfitla.com/being-present/
Ready for the 2017 CGO? http://foundationcrossfit.com/2017/01/the-2017-cgo/
Tuesday's Workout Competition FT 21-15-9 Bike for cal* KB Swings (32/24) --8min Cap-- *Women: 15-12-9cal Wednesday's Workout Practice A) BASE FQ Deadlift 12-12-12 by feel </= 60% PEAK FQ Deadlift 60% x 5 70% x 5 80% x 5+ B) BASE QAMRAP 12 10 Alt. Lunges 10 DB Russian twists (2-ct) 10 DB Seated floor presses (1-2 sets) 200m Row PEAK FQT 2*4*6*8*10*12* Alt. Pistols DB Russian twists (2-ct) DB Seated floor presses (1/2 BW / 1/3 BW) *200m Row http://crossfitla.com/thank-dr-martin-luther-king-jr/
===Workout of the day for Tuesday, January 17, 2017=== Coach Led Dynamic Warmup, Mobility & Stability Dynamic Shoulder Warm-Up: Crossover Symmetry Skills & Drills: Standing w/hands in extended position and handstands. Many of our movements end in a position where you are standing tall with your arms fully extended. Snatch, Press, Push Press, Push Jerk, Split Jerk, Thruster, Wallball, etc… If you flip that, you’re doing a Handstand. A Handstand is the ability to support your bodyweight in an inverted position. It’s very similar as holding a heavy barbell over your head. If everything is working in unison, together, you can do it and do it well. Today, we want to ensure your mechanics are correct so that you can achieve success. We want to eliminate all the bows, bends and breaks. This could come in the form of an arched spine/lower back or shoulder that are rolled forward. It could also look like elbows that are not locked out or a head that is staring at the ground instead of infront. Use this time to discover what your body is doing and if need be, now to put yourself in a safer and more stable position. Lots of folks can get into a handstand or press weight above their head and most can stand to improve their technique and/or mechanics to do it safer and more efficiently. Metcon: 12 Minute AMRAP 5 HSPU 10 Toes to bar (V-Up MOD) 15 Air squats Fitness, Performance, Competition: Please use scaling options and/or modifications to these movements that will best suit your ability level and fitness goals. Coach Led Mobility Warm-Down: Time left.
"This is what 7 months of no cheat days and hitting my macros within 3 every.single.day. looks like. I never needed a cheat day because I learned my body and my cravings." -Kendra. Good time to get on a customized macro Flexible Eating Program... 2017 goals! make them happen. https://join.theflexibleeatingnation.com/video?affiliate_id=469299
"If you believe the buzz, ketosis — whether via the almost-zero-carb ketogenic diet or via ketone supplements— can curb appetite, enhance performance, and cure nearly any health problem that ails you. Sound too good to be true? It probably is."
12Jan2017 # #crossfit #crossfitanacortes #crossfitteen #crossfitkid #crossfitpreteen #sweatangels #wod #funnight #family #friends #solid #awesome #love #fitness #health #anacortes #home #handsomemendoprettythings #winner #crossfitcommunity #crossfitlife #crossfitfamily #amazingstrength #youcandoit #positive #livelonger #smilesomeoneiswatching