Workout of the day for Wednesday 01/16/13:
21-15-9 reps of:
Mooly Metz with JumpNropes performs at the CrossFit games, produces speed ropes & jump rope tools, and provides clinics and seminars on jumping rope. Check out their rope guide:
Durable, light-weight and efficient, the R1’s black-coated cord is perfect for a beginner’s speed rope. The flexibility in the cord accommodates for mistakes and improving form.
With a little more weight and a little less flexibility, the R1’s uncoated stainless steel cord is perfect for a competition-ready rope for athletes with repeatable jumping form. Mistakes are a less-forgiving, but the slightly heavier cord allows you to feel the rope during double-unders and speed events. Super-efficient, but at the price of durability… the steel may fray after a few months (but cord is cheap!).
Take the durability of the black-coated cord and the efficiency and weight of the uncoated cord and merge them to form the Blue Steel cord. This rope has seen great success for the full range of CrossFit athletes.
The thicker PVC cord of this rope provides the needed weight and air resistance for training, while the cord’s bend-ability accommodates for a jumper’s mistakes. Perfect for a beginning jumper who is not yet ready for the speed rope, and perfect for a competitive athlete looking to buff up their jumping skills.
Heavy and resistant to movement through the air, the beaded rope is a perfect warm up tool for the gym (regardless of DU’s in the WOD) and a perfect training device for developing strong arms for jumping. The increased weight is also good for strong athletes who are developing jumping mechanics- the added weight provides a great reference for repeatable DU’s while jumping.
Not just the perfect training tool for DU’s, speed balls also provide an immediate evalution of your form. Speed balls help you focus on your wrists and your ‘flick flick’ motion for acheiving good DU form. Practice in front of a mirror and be shocked by how quickly you can improve your form. Perfect for ALL jumpers.