4/13/08 – Jump Rope Practice/Rest Day

 CrossFit Coastal – Wilmington, North Carolina

“What fun is it? Why all that hard, exhausting work? Where does it get you? Where’s the good of it? It is one of the strange ironies of this strange life that those who work the hardest, who subject themselves to the strictest discipline, who give up certain pleasurable things in order to achieve a goal, are the happiest…”
~Brutus Hamilton, Coach of Olympic Track Team, 1952 Helsinki Olympics

When learning how to jump rope it is important that you become proficient with the rope first before using it as a conditioning tool. If you have never jumped rope before, you can expect some initial frustration.

Start with frequent, yet short jump rope sessions. For example, start with 1 minute intervals on the rope. Just try to skip for 60 seconds without tripping on the rope. Keep the intervals brief, and stop before fatigue mounts. View these sessions as skill based workouts. Your body is much more capable of learning a new skill when it is fresh, not fatigued.

Workout: Jump Rope Practice

Big Dawgs: 5 rounds : 50 Double Unders – 250 Single Jumps – 1 minute Alternating Jumps (Not timed, work on your form)

Pack: 5 Rounds : 10 Double Unders – 250 Single Jumps – 1 minute Alternating Jumps (Same as above)

Puppies: If you have not yet developed the Double Under, then practice on perfecting your Single Jump. Perform 25 Perfect Single Jumps. Stop. 50 Jumps. Stop. 75 Jumps. Continue until you reach 250.

Post your progress or any questions concerning jump rope progressions to comments.