Duck Fouble Unders

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Author: Josh Trahan


I hated double-unders for 4 years.

Double unders significantly decreased my standings in every CrossFit competition I was ever part of.

In 2013 they very nearly kept me from qualifying for Regionals.

The only word that adequately conveys my feelings toward them is raw hatred. Sure, part of it was because I could not do them well, but the other part was purely ideological. I could not justify their purpose. I imagined they were specifically designed to make otherwise fit people miserable. I could not power through them. I could not force them.

My custom jump rope handles actually sarcastically stated,

“Double-Unders are the truest test of fitness.”

A statement with which I wholeheartedly disagreed. But then I realized something.

CrossFit is one of the few fitness program that includes neurological adaptation as a requirement for success.

This means it incorporates skill. This means you can suck at it, and be good at it. This means it takes practice and this is what makes it feel sporty.

It also means that we must progress in skills such as Accuracy, Coordination, Agility, and Balance.

It turns out that double-unders are especially good at producing these skills, and it is an increase in capacity in these skills that transfer into the things we actually DO want to be good at.

An increase in Accuracy will help you hit the wall ball target consistently.

An increase in Coordination will increase your snatch and clean PR’s.

An increase in Balance will positively affect your overhead squats.

An increase in Agility will make all of your gymnastics more efficient.

An increase in all of these will keep you from tripping, falling, speed up your reflexes, and help you gain greater control of your individual muscles which is vital for performance.

In my quest for getting double unders, I experienced all of the above. And I have witnessed countless others experience the same.

While I still hate double unders, I have to admit there was no CrossFit movement that gave a greater sense of accomplishment once I got them!

Try these waves for practice.






And so on.

The trick to maintaining your sanity while learning double unders is to scale for success. Set yourself up for victory. No beginner should be attempting 50 double unders in a workout. Take smaller bites, take breaks, or just stop when you are having a bad day, and give yourself some time for your brain to adapt to your practice!


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Training Intent

– Strength: Take 8-10 sets and work up to a max in Push Press. We will retest this in 16 weeks.

– Metcon: Rx+ has the option of adding 2 ring muscle-ups in addition to the listed work. Each round should be completed in 2 sets. Snatches need to touch floor on each rep (same as open WOD 17.1).

Push Press (1 RM)
Push Press: Take 8-10 Sets and work up to a 1RM. Rest 2:00
– Beginner: Work 7 sets of 4 adding weight if form permits.

20 Alt. DB Snatches (45, 35)
20 Wallballs (20, 14)

Rx+: Complete 2 Ring Muscle-ups each round in addition to the work above
Masters & Teens: 35/25, 14/10
Goal’s Gym
Metcon (No Measure)
1a) KB Hammer Curls: 3 x 10. Rest 60s.
1b) 1 1/4 KB Tricep Extensions: 3 x 10. Rest 60s.


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Training Intent

– Metcon: Do not try to set a PR on your first mile run. Use a pace that will allow you to go right into your burpees without excessive resting. Your second mile interval will be slower than your first but try to stay within 90s of your first split. Some of you will not make the time-cap. That is okay! This workout is about pacing and is a great workout to retest in 4 months.

Run Forrest
For Time

Run 1 Mile
100 Burpees
Run 1 Mile

30 minute time cap
Goal’s Gym
Metcon (No Measure)
1) Back Rack Reverse Lunges: 3 x 10 ea. leg. Rest 90s.
2) Banded Alphabet: 2 sets each side. Rest 60s.

A Dangerous Idea


In our current economic climate there is an underlying idea that is killing us. That idea is that there are 2 ways to get something done.


  1. Do it

  2. Have someone, or some thing, do it for you

The reason this idea is so pervasive is because it’s usually true.

If I need my car washed I can either do it, or have someone/some thing do it for me. If I need my lawn cut, I can either do it, or have someone/some thing do it for me.

You get the picture.

What is problematic is when we try to apply this idea to fitness. We buy pills, and machines, and DVD’s, and cheap access to facilities—all hoping that our reward for being willing to part with some money will result in us getting what we want. After all, when I give money to the car wash, my car gets cleaned. When I give money to the lawn service, the lawn gets cut. But somehow, no matter how much money I give to pills, soloflex machines, and galactic gyms we still don’t have what we wanted—what we thought we were buying. We can see that fitness is different. It doesn’t work that way. You can’t buy it. YOU MUST DO IT.


“Surprise! You are responsible for your own life!”


Now, if fitness is not something we can buy, but something we must do, we have a new set of problems. We must remove the barriers that are keeping us from doing it. So what are some of these barriers and how does CFBB+CFSL help to combat them?

  1. Money

This is simply a matter of priority. I’ve met almost 0 people who legitimately can’t afford the $4-$5 dollars a day that going to a high quality gym runs. That’s less than most people spend on their daily “mochafrappachinosippi,” their iTunes downloads, or their alcohol. Most often, stopping 1 of your habits that you should probably stop anyway, if fitness becomes a priority, will likely pay for the gym.

     2.   Time

Again priorities. You are the basis upon which everything you do and want to do is built. All of your hopes and dreams of achievement and success are limited by your health and ability to physically accomplish them. Wouldn’t it make sense to start with fitness? Secondly, you will not find a program with a higher “results per hour” ratio than at CFBB+CFSL, so you will be saving time in the long run.

    3.   Knowledge

With the most educated coaches in the state, we can assure your that you will not only be safe, but improve faster and reach your goals sooner than you will anywhere else. You don’t need to know what to do, how to do it, how many to do, or how often to do it. We’ve got that covered.

    4.   Fear

Believe it or not, we understand this one the most. Our entire community is built on being warm and welcoming. If you want what we want, we want you here. You are immediately on the team and part of the family just by showing up!

Maybe you aren’t convinced. Maybe you aren’t ready to jump in yet and see the transformation in your life and body that is possible here. But maybe you would like to start looking into the possibilities. That’s perfect! That’s where it starts. We have made it super easy for you to schedule some time with one of our full-time training staff to discuss your goals and how we can help you achieve them.

Just click here!


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Training Intent

– Strength: Superset of close grip bench press/wide-grip pull-ups. This means you are doing your pull-ups in the bench press rest.

Make sure you don’t “flare” your elbows on the bench press.

Wide grip focuses on developing lats/shoulders. Make sure you aren’t compensating by “leaning back” to complete your reps.

– Metcon: This isn’t quite an “all-out sprint” since the GHD’s might slow you down, but KBS/OHS should be completed UB.

Managing grip fatigue is key, so breaking up T2B early is important.

Medium Grip Bench Press (5×5)

 5 x 5.
Adding weight each set.
Rest 90s.
Pull-ups (5×5)
Wide Grip Pull-ups
5 x 5.
Rest 90s.
– Added weight
– Bodyweight
– Or Partner Assisted
*Grip should be outside of shoulder width and should emphasize use of the lats
Cold Wind Blows

15 Overhead Squats (95, 65)
15 KBS (53, 35)
15 GHD’s

Rx + = 115/75, 70/53

Masters & Teens: 75/55
12 min time cap