Wednesday 4/3

Seven round for time of:

10 Deadlift @ 205/115
Rope Climb double-up


We’ll be hosting another BBQ this coming Saturday in order to commemorate the end of the Open. Just like last time bring something yummy (protein, side dish or dessert) and plan to hang out for a while!


Sunday April 28th from 10am to 12 we will be hosting a double under seminar from the folks at jumpNrope. The cost is just $45 and it’s sure to be a good time. If those pesky double unders are something that always seems to give you tourettes, maybe you have a date with us on the 28th. To sign up, follow this link

Today’s workout is another example of how diverse CrossFit is…I have never done this workout before in the three years I’ve been a CrossFitter.  In fact, I’ve never done a version of a rope climb like this – the double up.  The goal with this exercise is to spend as little time on the ground between two successive rope climbs.  Climb it once, touch down long enough to get another big jump back up the rope, and climb again.  Obviously, this is a great way to encourage good climbing technique and get athletes to realize just how essential it is to climb the rope with their legs and not their arms.  Rely on your arms too much and this workout will quickly become a grip smoker and shoulder burner.  Let’s work on getting up the rope with the big movers in our legs and save the grip for some deadlifts.

So to help with rope climb technique, I’ve pulled a video from one of my favorite gymnastics instructors in CrossFit, Laurie Galassi.  I especially like the different drills she uses to show how important your legs are in a rope climb, and how proper technique with getting your feet locked in and out in front of your body actually helps you climb the rope more efficiently.

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