Today I did something that I have not done in such a long time. Break the jump rope out and just jump around. I have been using my jump rope in various training sessions on a consistant basis in the past. However I would only use it if double unders were the days required skill or as a part of my warm up for five minutes or so. Today however, the weather was sunny and a perfect day to just skip the rope and work on various skills. Something I used to do as a workout all the time before I discovered crossfit.
So today with my ipod plugged in and the Red Hot Chili Peppers blazing in my ear my session went like this.
start with drawing a square on the ground with intersecting lines so you have four smaller squares. Clockwise label the squares 1234. Then begin
500 single skips ( playing with the tempo)
500 boxer shuffle ( Playing with tempo)
50 double unders
25 jumps 3 to 4 ( aka skiers)
25 jumps 4 to 1
25 jumps 3 to 1
100 boxer shuffle
10 front crosses
10 X straddle ( crossing your feet)
25 jumps single leg 4 to 3
25 jumps single leg 3 to 4 ( using the other foot this time)
25 jumps single leg 3 to 1
25 jumps single leg 4 to 2 ( using the other foot this time)
100 boxer shuffle
10 front crosses
100 high knees
100 boxer shuffle
50 double unders
10 twisters ( turning feet to the side and back)
25 jumps 3 to 2 to 4
25 jumps 3 to 4 to 1
10 front straddle ( crossing feet front to back)
100 boxer shuffle
50 any skill I want ( chose to do front crosses and X straddles with double unders)
I was really happy the whole time I was skipping rope with the sun in my face and good music in my ear. I was really tired when I finished. The one thing I imposed on myself when doing this skill set was, if I broke sets at all, the reps didnt count. If I tripped up on say 48 double unders then I would have to start again until I could do 50 with out breaking sets. This made it much more difficult. Over all I had a great time with my rope and I am quite sure my legs will be really sore tomorrow. I am looking forward to more sessions like this one.
Core class tonight:
I decided to play a game with everyone in the class tonight. A personal favorite of mine. When ever I am bored of the same core routines and I need a kick in my training session I like to challenge random people in my gym to a game of RAT. Basically you grab a heavy medicine ball sit on the floor a couple of meters apart. Do a sit up and toss the ball to the opponent. He/She then has to lay back touch the ball to the floor behind their head and sit up and toss the ball back to their opponent. The person who drops the ball/ has a poor pass/quits gets a letter R and immediately has to hold the plank for 20 seconds. So the winner of the round gets 20 seconds rest. For the loser it gets worse and worse. You play until someone has spelled RAT or PIG. To make it harder on the folks with crazy atomic ab power they must hold their feet off the ground the entire time. If the person lets their feet touch the ground, then they must receive a letter and hold the plank. I highly recommend this version of the game.
We had a blast and my stomach is already pretty sore. Love that feeling;-)
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