WOD - 9/9/12 (13 days till CMC)

Goals: how many rounds can you do with 1min rest?

W/U
40 Figure 8's (Jump Rope)
10 Shoulder openers (PVC)
10 Standing Ext Hip Rotations
10 Standing Int Hip Rotations
20 V-Situps

WOD - complete 1 set then rest 1min. Each round add one set till you can't finish an exercise.

Set 1 go slow and focus on form. After that - Enjoy :)

10 Tuck Jumps
6 Snatches - 95lbs
3 Handstand Push-Ups

How many rounds did you get?

Quick Jump Rope Workout

On the go and need a quick workout...

Throw your jump rope in your bag or luggage and try this quick fix.

Use your fancy phone, watch or clock to keep time.
1min Jumping Rope
20 Push-Ups
1min Jumping Rope
30 Air Squats (elbows to knee)
1min Jumping Rope
40 Planks w/ Alt Knee Tucks
2min Jumping Rope (All Out)

That should take ~8mins and leave you completely winded. Take 2mins maximum between rounds if you dare to take the challenge.

Beginner - 1 round
Intermediate - 2 rounds
Advanced - 3 rounds

-Perhaps you want an easier workout?
Here's a workout I wrote for Equinox.

http://q.equinox.com/articles/2012/01/jump-rope-workout

-You can also try this workout I wrote for Fergie and Cosmopolitan.

http://www.cosmopolitan.com/_mobile/celebrity/news/jump-rope-workout

Enjoy :)

WOD - 9/2/12

W/U
Shoulder and Hip Mobility
Dynamic Warm-Up
5min Jumping Rope

Countdown of the following (conditioning workout)
Row 1000m
Clean 95lbs 12x
Press 95lbs 12x
Row 800m - Clean 10x - Press 10x
Row 600m - Clean 8x - Press 8x
Row 400m - Clean 6x - Press 6x
Row 200m - Clean 4x - Press 4x

Total Rowing Distance: 3000m
Total Weight Lifted: 7,600lbs over 80reps

Goals: Work on form of all 3 movement while staying below 85% the entire workout

Jump n Pump

When's the last time you picked up a jump rope?
You were probably a child the last time you enjoyed a jump rope.  I was just like you until just over two years ago at the gym when i was put in my place.  As a fitness professional i see some cool things at the gym on a daily basis.  I also see some pretty awful things going on as well.

Wandering around the gym I saw some women jumping rope.  Intrigued I walked up and watched for a moment.  A few minutes past and she didn't stop, she actually started doing some moves I'd never seen before.  When I opened the door to talk to her I noticed it was none other than Ruthie, our juice bar manager, doing her thing.  You would NEVER think a middle-aged women who didn't look like she was in great shape would be doing; crosses, doubles-unders, backwards double crosses, and so on!!!

That's how my jump rope fitness started....