Monday 3.28.16
CrossFit Toys 101 Series
Jump Ropes
In this installment of our CrossFit Toys 101, we’ll dive deeper into jump ropes. By now, whether it was during the warm-up or the workout, you have performed single or double unders in class. And if you are relatively new to the gym, you’re probably grabbing one of the ropes from the back to borrow during class. There’s nothing wrong with using the gym’s jump ropes, but you are eventually going to want to buy your own rope. I mentioned a few reasons to buy your own rope in our Essentials article, but just to review, here are some reasons why you should buy your own:
You will have to luxury of customizing the length to your needs. The standard length is usually having the handles hit your arm pits when you step on the center of the rope with one foot. However, as athletes progress and refine their double under skills, they may decide to shorten their rope so the handles hit lower on the chest. Owning your own jump rope will give you the luxury of adjusting your rope to your specific needs.
You can take it anywhere! If you go on vacation, you can always pack your jump rope so you’ll have it for some travel WODs. Also, you’ll be able to take it home so you can practice those double unders outside of the gym. We need to practice in order to improve.
You will be used to and comfortable with your rope. So, when double unders come up in a workout, you will know how that jump rope feels, and that’s one less thing to worry about.
You won’t be afraid of the rope because of the previous reason. You know what it feels like, so no need to fret if it’s a different length, type, weight, etc.
So, is it time for you to buy a jump rope? If so, then here are a few websites to purchase a rope:
RX Smart Gear – These are extremely popular ropes for first time buyers. They come in all different cable colors and handle designs. What I like about RX Smart Gear is their versatility. Every rope has the same type of handle, but you get to pick the type of cable you want. The type of cable you choose is dependent on your preference and current skill level. Their cables range from heavy to light; the heavy cables are designed for beginners or those who want to increase shoulder strength and muscle endurance, while the lighter cables are for those already proficient in double unders and are looking for faster cycle time. The heavier the cable, the easier it is for beginners to feel the rope when first learning the double under rhythm.
Rogue – A major equipment provider for all CrossFit gyms, Rogue sells a variety of different speed ropes. I would recommend these for people who have at least 10-15 consistent double unders already. These ropes are lighter, so if you are still just getting double unders, it may be difficult to establish rhythm with these ropes.
Again Faster – Similar to Rogue, Again Faster is another competitor to the CrossFit equipment market. They also have a variety of jump ropes to choose from, which are divided into beginner, intermediate, and advanced. Again, the beginner jump ropes have heavier cables, the intermediate has a lighter cable, and the advanced has the lightest cable.
Buyjumpropes.net – A little lesser known, but not to be underestimated. This is the supplier of jump ropes that the Houston Hot Shots use. I have been using their rope for over a year, and I love it. They now have a section of jump ropes dedicated to CrossFit, so you can check it out on their website. Additionally, they sell the beaded ropes (like the ones we have at the gym), so you can buy that type if you are a beginner or want to strengthen your shoulders.
RPM Fitness – These are for athletes who are advanced at double unders (at least 50 unbroken). Definitely the most expensive on the market, but they are very high quality. And like anything, they’re an investment. They have both coated and bare cables. Warning: The bare cables are lighter, but can be very punishing!
Get out there, buy your rope, and start practicing those double unders!
FOUNDATIONS
A. Every 2 minutes for 10 minutes:
10 walking lunges
6-10 ring rows
B. 3 rounds for time:
10 burpees
15 sit ups
20 KBS (53/35#)
-rest 2 minutes-
GPP
A. Every 2 minutes for 10 minutes:
10 weighted walking lunges
6-10 strict pull ups
B. 3 rounds for time:
10 burpee box jump overs (24/20")
15 T2B
20 KBS (53/35#)
-rest 2 minutes-
ENDURANCE
7 rounds for timeL
Run 1 endurance loop
20 walking lunges
10 plank ups