top of page

Paul Bunyan – 28.Oktober.2020

Time for a typical CrossFit workout again today. After the last couple of days with a lot of specific strength training and some lower-heartbeat stuff, today it was time to get back to the CrossFit format. As everybody of course knows, or not, CrossFit is a combination of Weightlifting, Monostructural work (rowing, biking, running etc), and gymnastics. Today was therefor a nice little combi of this all!

But dammn, those double unders. Loved by those who can do it, hated by those who can´t. For us as coaches, there´s only so much we can teach about the double unders. The focuspoint of today, shoulders down and try to relax, is one of those points. Also the ritme of the hands and the way you are jumping is something we can train for, but at some point, it just comes down to practicing a lot and trying to get the feeling.

And getting that feeling might take a while. We´ve got those natural talents that pick up a rope for the first time and jam out 100 unbroken reps, but for most of us this isn´t the case. It´s just long, hard practice. Sometimes, only practicing in the class might not be enough. If you are that person that has been struggling with them for a long while and really, really want to get them, here´s my word of advise:

Get yourself your own jump rope, go into a park or another area where you can practice without being disturbed, and agree with yourself to not leave the park until you can do double unders. Film yourself to see what´s going wrong, whip yourself on the back with the rope to feel what you´re doing wrong, do whatever it takes but do not leave the park. If you do this a couple of times, my bet is that you´ll be pretty decent in double unders. Haven´t tried this? Maybe then it´s not the case that you ´´cannot do double unders´´, maybe you just don´t want it bad enough. And don´t get me wrong, that is also perfectly fine, but cannot and willnot is 2 different things. I know you guys, I see the little multitalents you are everyday, so I know that learning a double under is not the most impossible thing in the world. Give it a try, lock yourself up and nail those double unders.

Go. Get. It!

We write Mindset of the day on the whiteboard her and there. The goal of this is to reflect over mindsets that we set high at Verftet. To days mindset was:

“Choices reveal our intentions.”

Every choice we make today is a vote in a certain direction.

If we choose to hit the snooze button today, we are more likely to hit it again tomorrow. If we choose to have the snack we shouldn’t be having today, we’re more likely to have the same tomorrow.

If we choose to allow negative thoughts to take hold in our mind, we’re more likely to let additional ones consume the rest of our lives.

We realize that the choices we make ultimately will result in the person we become. Accountable to our thoughts, responsible to our actions.


Lastly, we want to have the garderobe clean. One of the rules is: take your “shit” with you. If you leave your shoes or jacket in the garderobe we will put it in the lost and found box and every 14 days send it to a place that needs it!

Also remember that the old garderobe get´s cleaned out on Friday, witch means everything will be thrown out!



bottom of page