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Double Unders can be one of the most frustrating movements in CrossFit. When lifting, pulling or pushing, an athlete can always “force” or “muscle” another rep, even if it is with bad form. Double Unders are one of those exercises that fall into the neurological improvement categories of our 10 physical skills. We can’t muscle through or force an extra rep. We have to maintain patience and stay relaxed, even when we are tired. We have to remember to breathe and find that calm and mental center that will allow us to grind through.

I never thought there would be a day when I was giving advice on how to do Double Unders. At one time, my double under ability, or actually lack of double under ability, was quite notorious within the CrossFit Austin community. Let me take you back a couple years before the likes of Miguel, Gilbert, Shane, and Alex. I thought it would be a good idea to sign up for Sectionals being held at Camp Mabry (I know I may be dating a few of us). I remember the week leading up to the big day. The talk around the gym was about what weight would be used, what the rep scheme would look like, and if it was going to be a couplet or triplet. The only thing running through my mind was “I hope to God DUs won’t show up in the WOD”. It was here that my journey to Double Unders began.

The workouts were announced and, as I dreaded, Double Unders were not only a part of the last WOD, but there were 100 of them to complete. I was terrified. I quickly grabbed one of the ropes at the gym and began my rendition of Double Unders. Saturday came soon enough, and by that time, I was able to complete one double under followed by two singles. This was not consistent by any stretch of the imagination. As I arrived at Camp Mabry, I made it through the first two WODs (the whole time thinking about the 100 DUs to come). “3-2-1, Go!” and we were off! I remember getting through the OVHD squats, KB Snatches, KB Swings, Farmers’ Walk and then, to finish up, 100 DUs. I had heard all morning about how the grass was affecting everyone’s rope speed, etc. I knew a few blades of grass were the least of my worries. I reached my jump rope and I was off… Single, Single, DU… Single, Single, DU… Single, Single, Failed DU… and this is how it went for me. As the incredible family of CFA cheered me on and yelled the most supportive and kind words, I just couldn’t find a rhythm. I was second to last to finish the workout.

In the weeks following Sectionals, I saw DUss come up a few times in the WOD and it immediately put me in a bad mood. I saw those around me (some who started CrossFit before me and others after me) moving through them effortlessly. Needless to say, I was pissed! I began looking to Miguel and Boone. Studying their every move and (when I could set my ego aside) asking them for help. I would leave the gym and Google DU videos of Elite CF athletes and, at one point, Buddy Lee himself. I was looking for any type of guidance, training, and/or direction. For weeks I heard great cues from both coaches and members alike. We all know them by now:

*Look Straight ahead to maintain balance.

*Keep body upright and balanced with the weight on the balls of the feet.

*Jump only high enough to clear the rope.

*Land lightly on the balls of your feet.

*Keep your hands slightly in front of your shoulders.

*It’s all in the WRIST.

*Don’t “Donkey Kick.”

*Relax and Breathe.

It was only then the light bulb went off. I was missing one key component…PRACTICE! I firmly believe practice is the ultimate key to success. Whether you arrive early or stay late – grab a jump rope and put in the work. I often hear “I don’t have DUs”. I would challenge you to think about why. Have you put in the work?

It all comes down to PRACTICE. Take what you like from the coaches, your friends, and other members and find what works for you… then put in the work.

…Now on to Muscle-Ups!

Coach Rob

I AM OVERWEIGHT.  I know this because I went to a nutritionist who hooked me up to a machine that told her so.  Am I unhealthy?  Not exactly…the same machine told her that I am within average ranges and am not at risk of any major diseases.  Does this mean that I shouldn’t lose body fat?  Absolutely not!  My body fat percentage is greater than it should be for a person with my age, height and activity level.  Was I surprised, upset, or hurt when I found this out?  Nope…and you shouldn’t be either.  We all have mirrors and really just need to have an honest conversation with ourselves.  Ask yourself, “Am I healthy?” “Do I ‘feel’ good?”I grew up looking in the mirror and hating the way I “look,” and I don’t think that makes me an exception; I think it makes me the norm.  I wish I could say that with age comes wisdom, but I still look in the mirror and find myself wishing I looked different.  I want to change that mentality though. I would rather get to a place where I ask myself, “Self, how do you ‘feel’ today?  Are you healthy?  Can you perform daily tasks and functions with ease?  Do you rarely get sick, take medicine, or go to the doctor?”  These are the types of questions we should be asking ourselves instead of, “Does this make me look too thin?” or, “Do I really have to buy a size bigger in jeans?”

Now don’t misunderstand me, if you are buying a bigger size in jeans because of all the squats you’ve been busting out, more power to you!  However, if you are buying a bigger size because you couldn’t say no to all the sweets in the break room at work, that’s not something to celebrate. It makes me so angry when I hear skinny people saying they just can’t gain weight, but they refuse to eat more protein or ever lift a barbell… you know, because they don’t want to “get bulky.”  It makes me even more angry to see overweight people telling each other that there is no correlation between weight and health, and that you can be healthy at any weight.  If you celebrate and empower someone else based on the fact that they look like you and it makes you feel better about yourself, you are not doing them any favors.  We need to be honest with ourselves, stop being lazy and put in the work!

There is an ongoing battle in the media between the skinny people and the fat people (yes, I know I am horrible for not trying to be more “PC” with my adjectives). One side is always trying to convince the other side, as well as the rest of us, that they are the better standard. I am going to disagree with both sides and say, “You are both wrong!” The best standard is in the middle…it’s called healthy! We shouldn’t praise a skinny person because they have the ability to fit into a size “0” and can count their ribs, and we shouldn’t celebrate a fat person because it might hurt their feelings if we say the “F” word. I know it’s not true 100% of the time, but more than likely, neither the skinny person nor the fat person is healthy.

Lately, I’ve read an increasing number of articles about how mad people are over the fashion industry’s standard of what is aesthetically pleasing for the female form. The fashion industry now considers a size “6” to be plus sized (what??)… Do I think that is crazy? Of course! On the flip side, I also think it is crazy to look at overweight models and think that they are a better standard just because they are the norm (62% of females in America are already categorized as overweight). Just because plus-sized models look more like the women we see around us each day, doesn’t make them the standard we should shoot for. Size “0” models in Cosmopolitan are not necessarily less healthy than the size “14” model in Plus Model Magazine. Neither end of the spectrum is okay; you have to look at each woman as an individual and learn what “healthy” really means. The ideal weight and fat-lean ratio varies considerably for men to women and by age, but the minimum percent of body fat considered safe for good health is 5% for males and 12% for females. The average adult body fat is closer to 15% to 18% for men and 22% to 25% for women. For men who have over 25% and women who have over 32% body fat, there is a dramatic correlation with illness and disease. These are the facts. If you fall under or over these percentages, your health is at risk.

Essential fat: Men< 5, Women <8

Minimal fat weight: Men=5, Women=15

Most athletes: Men=5-13, Women=12-22

Optimal health: Men=10-25, Women=18-30

Optimal fitness: Men=12-18, Women=16-25

Obesity: Men> 25, Women > 30

A huge amount of people fall outside healthy ranges. According to a survey done by the CDC in 2011, about 1/3 of U.S. adults (33.8%) are obese and approximately 17% (or 12.5 million) of children and adolescents aged 12-19 are obese. According to USA Today, 3.3% of children and teens, ages 2 to 19, were underweight in 2006 and 1.8% of adults, ages 20 to 74, were underweight in 2006. This number has surely changed in the last five years, but combine the numbers of underweight and overweight people in America, and that is a pretty big chunk of our population that is not healthy!

Everyone is worried that the younger generation is going to think that what they see in Cosmopolitan or Plus Model Magazine is what they should look like―let’s teach them differently. Instead of focusing on what they “look” like, teach them to focus on what they “feel” like. Do they eat the right foods, do they get enough sleep, do they perform an activity that makes them sweat? Above all, inspire them to find role models who measure up to healthy standards.

I am as guilty as the next person of looking at someone and saying, “Dang! I’d kill to have her body.” The truth is, we are all individuals and we can’t let someone else’s standard become our own. We should ask ourselves what we want to “feel” like every day as we move through our lives, and make decisions every day that get us closer to feeling that way.

Coach Tristy