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Segmented Training produces segmented results. Separating cardio, from strength, from gymnastics training doesn’t provide nearly the same type of results as mixed modal workouts under intensity. If you think you can get your cardio in the morning, then do your strength work in the afternoon and truly be prepared for life, you are mistaken. Just think about it, in life is it usually one or the other for all that can be thrown at you? Consider a first responder, athlete, fighter, or military operator…they need to be strong and fast simultaneously. If a fire fighter can pick you up, but is too gassed to take you anywhere that’s not effective, nor is the firefighter who has all the cardio in the world but is not strong enough to lift his victim. Life and sport require multiple skills at once, so segmenting them is not practicing how you play or live. So why do athletes like to segment stuff?…Because it
just doesn’t hurt as much or require as much neurological demand. Practicing thrusters then practicing pull-ups will never pack the same punch as the workout “Fran” (21,15,9 thrusters and pull ups). When the skills are mixed, when your are expected to lift heavy and be coordinated under a high heart rate there are adaptations that take place that we don’t understand. But the result is capacity, and a level of fitness and adaptability that is hard to recreate any other way. Consider these three CrossFit name benchmark workouts and the different skills they require. They are fantastic tool for training and evaluation:

“Helen”

4 Rounds for time of:

  • Run 400 meters
  • 21 Kettlebell swings
  • 12 Pull-ups

Skills Required: Cardiorespiratory endurance, Muscle stamina, Upper body and grip strength, basic gymnastic competency

“Diane”

21,15,9

  • Deadlift 225lbs
  • Handstand Pushups

Skills Required: Lower body, core and grip strength, Muscle stamina, balance, flexibility, coordination, intermediate gymnastic competency, cardiorespiratory endurance

“Elizabeth”

21,15,9

  • Squat Clean 135lbs
  • Ring Dips

Skills required: Complex barbell competency, flexibility, Upper and lower body strength and muscle stamina, and cardiorespiratory endurance

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The jump rope is a great tool for aerobic conditioning. It allows for a potent, sustained cardiovascular effort that will provide a challenge in any workout. Using the jump rope also requires and develops many neurological skills such as coordination, accuracy, agility, and balance. That is why fighters love using the jump rope as a tool to practice being coordinated under fatigue. In CrossFit the common use for a jump rope is the “double under” (two revolutions of the rope per jump). This movement takes a slightly higher jump than the single under, and adds increased coordination between the upper and lower body.

The jump rope can be taken anywhere. It is essential equipment for the fit traveler to use for “hotel wods”. Combine this exercise with dumbbells, Push-ups, or burpees for a quick burner after the plane ride. Here are some tips for developing the double under…

Double Under Tips

  • When starting skipping rope hold the hands at 10 and 2 o’clock at the waist height with the hands slightly in front of the hip. Revolve the rope from the wrists not the shoulders.
  • Practice single unders until you are smooth and efficient, then try throwing some doubles. Just jump a little higher and whip the wrists twice. Keep the jump smooth and soft on the ground. You can begin with 2 singles into 1 double to acquire the skill.
  • When picking a rope make sure to start with a length that allows the handles to reach just beneath the armpits with one foot holding the rope to the floor.

Double Under Workouts for the Road

Workout #1

Annie”                                                               

50-40-30-20-10

  • Double Unders
  • Sit-Ups

(Do 50 DU, then 50 sit-ups, 40 and 40 etc.)

Workout #2

10 Minute AMRAP

  • 30 Double Unders
  • 15 Push Ups

Workout #3   

5 rounds for time of:

  • 21 Dumbbell Thrusters #45
  • 50 Double Unders

Workout #4

5 rounds of:

  • 20 Alternating DB Snatches #70
  • 30 Double Unders
  • 15 Burpees

Workout #5

15 Minute AMRAP

  • Run 800 Meters
  • 50 Dumbbell Swings #50
  • 100 Double Unders

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