Day 22: Double unders

Posted: February 22nd, 2012 | Filed under: CrossFit, Food Diary, Lessons Learned | 2 Comments »

I’ve been practicing double unders every day for about the last few weeks and I’m quite happy to share that for the first time ever, I did a WOD entirely with double unders. No modifications (no halfsies or 5:1 singles mod). RX.

Wow. I’m so Awesome. Aren’t I wonderful? Not really. Let add some context for you…

I started going to Forever Strong about two years ago and recently started taking double unders seriously enough to practice them everyday for the last six weeks. Recently. In the last six weeks. Why didn’t I do this on my first day, 1 year and 10 months ago?

As far as I was concerned, the 5:1 singles modifications were good enough for me.

Whatever, I’ll just do singles. I’ll figure out double unders some other day.

Gunnery Sgt Hartman knows the truth

(By the way Figure It Out is secret procrastinator’s code for “I don’t want to face the fact that I have to put in a lot of work to get something done.”)

I’d come in on days with a double under WOD, get the rope, throw down a few half assed attempts, then sigh and realize that I’d have to figure it out some other day. Again.

This happened all the time. But you know what really made me mad? Doing a workout and watching other people fly through their double unders. Fortunately, getting mad at myself is one way I get motivated. After repeatedly getting the beat down, I gave myself a month to master double unders. It’s taken me 6 weeks so far, oops. I go three times a week, and only practice for 5 minutes during warm ups.

Here’s the video that helped me the most.

Double Unders from Again Faster on Vimeo.

For the first two weeks, I only picked up the rope during my warm up, then did 5 singles + 1 extra high jump.

In the third and forth week, I learned how to whip my wrists forward quickly enough during the extra high jump, incrementing the number of double unders on each subsequent visit to the gym.

In the last two weeks, I learned how to time my jumps and keep my posture. I’m still learning, so at the moment, I’m alternating between singles and doubles.



  • 2 hard boiled eggs


  • 10, 8, 6, 4, 2 Clean and Jerk 115/85
  • 100, 80, 60, 40, 20 Double Unders

Yes, 300.


  • Eggplant lasagna


  • Chicken, fish, spinach, and green peppers w/ cayenne peppers marinade.


2 Comments on “Day 22: Double unders”

  1. 1: Pat Galan said at 7:15 am on February 24th, 2012:


    I could have written this blog. You sound exactly like me. I suck and double unders but have gotten damn good at singles. You’re an inspiration, you’ve given me the push to seriously work on my double unders. Great Job on doing the WOD RX!

    p.s. I’ll give you $5 to drop out of the Paleo challenge. I know you’ll keep this thing going for months:)

  2. 2: Marc Chung said at 4:13 pm on February 24th, 2012:


    Thanks man. I’m really glad it resonated with you

    p.s. And for writing such a lovely comment, I’ll be bringing in a box of krispe kreme donuts on Monday.