Archives for February 2018


Skill work:
Rope Climbs and Handstand Pushups

CrossFit WOD
AMRAP in 7 min:
(135# M/95# W)

10 Sumo Deadlift High Pulls
10 Push Press

NEW SKILLS ACCOMPLISHED!  Alexzannah and Michelle both got their first rope climbs today!

Skills Rarely Develop During a WOD

It’s the rare athlete who can walk into a CrossFit box, grab a rope, and by sheer osmosis start cranking out double unders in a few days. Sure, there are some phenoms, but that’s probably less than 1% of the CrossFitting population. For the rest of us, we struggle.

Skills like double unders, kipping handstand push ups, rope climbs, and toes-to-bar almost never just arrive during workouts. You need to dedicate time to developing these skills. Seems obvious, but think about it – most CrossFit sessions include warm up, strength, WOD, and cool down. Skill work on these movements also needs to be part of the plan.  Today that skill work is rope climbs.

There is no reason you need to be intimidated by the rope. If you find yourself constantly subbing pullups or ring rows, start a plan to learn how to climb.

Often, when practicing rope climbs, the first pull is fine and then we flail helplessly trying to readjust our feet. Why? Because we haven’t figured out how to snag the rope with our feet while not looking at it like we do before that first pull. The result is we get three feet up and start flailing because we can’t find the rope again.

The skill development solution is simple. Pull a 24” box over in front of the rope. Sit or stand on the box and hold on to the rope. By sitting on the box, you can get your feet up in front of you and have a look at how your feet should be positioned.  Now step off the box and snag the rope with your feet over and over:

  1. Hit the rope with the outside of your left foot.
  2. Use your right foot to snag the rope and bring it up on top of your left foot in a “J” shape.
  3. Pinch the rope under your right foot. (For you lefties, reverse this).

Work on this once a week outside of class, working on getting halfway up, then back down, then three-quarters of the way up, then back down. Work on bringing the knees up as far as you possibly can between each pull.
Adapted from Breaking Muscle


Skill work:
Double Unders and Muscle Ups

CFF Benchmark Memorial WOD – “Tina”
In honor of Mike’s sister and all those who have struggled and fought breast cancer.  This is a tribute to their enduring strength and indomitable spirit.

3 Rounds For Time:

    * 250m Sprint
    * 21 Ball Slams -20# M/15# W
    * 12 Knees-to-Elbows
    * 6 Burpees

Compare to:
February 2017
February 2016
February 2015

My Double Unders Suck. What Do I Do?

Confession: I have coached numerous people to a successful muscle up and zero people to successful double unders.

I won’t sugar coat this. No amount of coaching, video watching, or tips from your buddies will help you here. This is one movement where you need to find what works for you. Yes, keep the wrists in close. Yes, find the proper rope length. Yes, stay on your toes. But the one rule to getting successful double unders is clear – time under the rope.  Grab your rope and practice your double unders for five minutes. After the workout is over, spend no less than five additional minutes practicing.

If you can confidently say, “I don’t have double unders yet.” Then I can confidently say, “You don’t practice them.” It’s not going to happen by itself. Trust me on this. Ten minutes a day.

Crossfit WOD – “Snatch and Squat”

10 rounds for time of:
1 power snatch
3 overhead squats

Men: 185 lb.
Women: 125 lb.

Sunday Core and Make Up Day

Crossfit WOD – “Día De La Bandera”

Día De La Bandera

24min Partner AMRAP
2min to complete:
19 Air Squats
93m Row or Ski Erg
*Time remaining AMRAP
of Burpee Over Parallette
* Partner Alt. Full Rounds

Score is total Burpees completed by both athletes



Crossfit WOD – “18.1”


20 min AMRAP:

8 Toes to Bar
10 Dumbbell Hang Clean and Jerk (5 each)
12/14 Cal Row




What a great start to the 2018 Crossfit Games OPEN! Everyone crushed the workout today! If you would like to redo the workout, please contact a coach or volunteer judge. We will be posting phone numbers on the whiteboard soon.

Don’t forget to submit your scores by Monday at 5pm PST!!!



Core and Makeup Thursday


Crossfit WOD – ROW

1. Overhead Squat
Build to a Moderate Set of 3

2. 20 Minutes of:
Row for a minute
Rest for a minute

Score is total meters rowed. Goal= 3,000m

*Penalty is 1 burpee pullup for every 10m short of 3,000.

Compare to:
2016 March
2013 June
2012 March
2011 February
2010 January

Crossfit WOD – “Bar Hopping”

“Bar Hopping”
AMRAP 15 min:

30/21 Calorie Bike
15 Hang Power Clean 135/95
60 Double Unders
15 Chest to Bar



Crossfit WOD – “Optimus Prime”

Build to a Heavy Set of 3

“Optimus Prime”
Wallballs (20/14)
On the Minute – 5 Deadlifts (225/155)

Compare to April 2017
Make Up Day:


Amazing deadlifts today during the initial triples! The first pull is always the hardest compared to the last two. Misfit Athletics does a great job of explaining initial deadlift mistakes and addressing possible solutions to fixing your first pull. Enjoy!