Mastering all these boxing jump rope techniques will take a while but it’ll improve your balance, footwork, and coordination. You’ll be able to switch between the different techniques easily and not only does it look amazing, but it presents a thorough workout.


This is the most basic of jump rope techniques and if you’re a complete beginner, then you should start here. It just requires you to stand with both feet slightly apart and jump over the rope, landing in the same position that you started in.


This is another basic jump rope technique and even more common than the previous. It requires alternate feet to leave the ground in a jogging/running fashion while timing your jumps. If you want to intensify your workout, then you can either speed up your pace or bring your knees up.


Starting off in the Two Feet Basic Jump position, begin performing the same jump as normal. As you’re jumping, using both feet, start jumping from side to side. You can start by doing short side jumps first then progress onto longer side jumps.


Starting off in the Two Feet Basic Jump position, begin performing the same jump as normal. You then jump forwards and backwards continuously and like the Side to Side jumps, start off short then progress onto longer jumps.


This technique requires you to hop over the jump rope with either foot continuously, then switch to your other foot. Performing 2 or 3 hops with one foot before switching over is generally common among boxers.


This is a more advanced technique which requires timing and coordination between your hands and feet. Before each jump, you have to bring your left hand to your right side and your right hand to your left side so that your arms are crossed. After you’ve made the first jump, then you resume your normal hands positioning ready for the next jump.


This technique is the same concept as the Criss-Cross Hands but using your feet instead. So before each jump, you must cross your legs and then resume your normal position for your next jump.

It massively helps to practice the Criss-Cross Feet Jumps without the ropes first because your footwork is the most important part for this.


If your legs are getting slightly tired or you wish to switch up your jumps, then the Side Rope Swings will help you do that. It’s a basic technique where the swinging rope passes the side of your body without you having to actually jump over it.


The scissors is very similar to the Criss-Cross Feet Jumps but instead of crossing your feet from side to side, you must cross them from front to back instead. After each jump, you should end up with one foot in front of the other with a bit of distance in between.


Fast swings and higher jumps are the basis of the Double Under Jumps. You must assume the Two Feet Basic Jump positioning, and for each jump, swing the rope fast and hard to make sure that it goes under your feet twice.

It’s not necessary to jump high but as a beginner, it helps. When you master it, you’ll be able to perform the Double Under Jumps with a little gap from your feet to the ground.

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Even LeBron James Reads

When was the last time you lost yourself in a great book? I love reading and admit I don’t read nearly enough. Eve has been really into reading books lately, and that typically means me reading the same story 3 times in a row. 

LeBron James made headlines for reading at his locker before dominating the 2012 NBA Playoffs. As a professional athlete who loves to read,

This has got me to thinking – reading is great! It helps us learn, destress, relax, and very importantly allows us to use our imagination! We often distracted by tv, movies, youtube, radio, music and we put reading on the back burner. None of those mentioned can come close to reading’s ability to use our imagination, deep think, and increase our stunted vocabulary. 
Here’s a list of the benefits of reading:
  • Improved memory retention
  • Reduced aging
  • Stress release
  • Increased vocabulary
  • Gained knowledge
  • Improved problem solving
  • Great attention span
  • Better writing skills
  • And more! (click here and here)
Reading before bed is a great way to take your mind away from your daily stresses. Also reading while you stretch is be a great way to make efficient use of your time!
Please, do yourself a favor and make time to read every day. 

Are You Coachable?

I have pretty much played sports since I can remember. Not saying I was ever great at any one sport, but I played them.  I remember vividly running laps in volleyball practice my freshman year.  I just thought the coach hated me…there I was running laps while the other girls were diving for volleyballs.  Why was I running laps? I didn’t dive for the damn ball, ever!! I don’t know if I was scared, or what….but she knew I could do it.  So when I messed up, I ran laps.  Did I hate her?! At the time, yes.  What 14 year old likes any adult? But I did what she told me to do, no matter what it was.  Eventually after her coaching cues, numerous days of laps, and practices, I got better! In fact, I was team captain senior year, and our team won tournaments, awards, and were awesome!! All the hard work of listening to her, staying after practice to set more, etc earned me the MVP award that year.  So although I didn’t see why (at the time) I had to run laps or get yelled at; it made me a better athlete.

When I asked my brother if he is coachable here is basically how our convo went….
Do I listen…yeah. Yeah I am coachable.  But, if my coached asked me if I was coachable, I would take it as I am f*cked up, that I need to fix something, or that he is trying to motivate me.  My coach knows me and so by him asking me that, would be like a red flag.  On the other hand, if some brand new coach who I didn’t know or he didn’t know me asked if I am coachable…I would take it as I need to prove myself to them.

When I asked my husband if he is coachable, this is what he said.
Well not all the time.  In a workout I am not.  If I am doing strength, skill work, or barbell movement practice then I am 100% coachable.  After 3,2,1 GO I don’t really listen to anyone or anything, I don’t even hear the music.  If you try to stop me in the WOD and get me to fix something…yeah thats probably not going to happen.  At this point, I need cues from my coach before the 321…. Read More…

How does Age affect improvement in CrossFit?

Last year we released an article entitled How Long Does It Take To Improve In CrossFit? Using “Fitness Level“, our robust measure of an athlete’s physical capacity, we looked at improvement rates across all levels and abilities. We found that, on average, it takes about 5-6 months to improve your overall Fitness Level by 10 Levels (e.g. going from a level 60 to a level 70).

We then followed up that analysis with Working Out More: Is It Worth It? In it, we looked at the affect of the number of workout days per week on improvements to Fitness Levels. We discovered that working out 5 days per week produced a 27% faster improvement over working out 3 days per week.

In this article, we’ll be throwing age into the mix. We’ll explore the relationship between an athlete’s Age and improvement time in CrossFit. How much of a difference is there in improvement times between a 25-year-old and a 45-year-old? This is an especially important question when considering the validity and necessity of age divisions in competitions, such as the various Master’s Divisions at the CrossFit Games.

After analyzing the data, we found that there is a strong correlation between an athlete’s age and how long it took them to improve their BTWB Fitness Level by 10 levels. As an example, on average, it took 45 year old athletes nearly 2 months longer (32% longer) to improve from a level 60 to a level 70 when compared to their 25 year old counterparts. Read more…


If your calves aren’t conditioned to specific amounts of movements and volume they might be a little sore and tight. I’ll share with you my favorite “at home” mobilizations for your calves.

1) Foam Roll your calves for 10 minutes+

  • Can be done watching tv or movies at home
  • Focus on one leg at a time and occasionally roll both
  • Find a really tender spot, and hang out there for a minute or so
  • Add more tension by overlapping one leg over the other
Foam rolling helps loosen tight structures and gets them working with less resistance. It can also increase blood flow (hence aiding recovery) to targeted areas. If done correctly, you can really minimize the soreness and tightness in your lower legs. One of the best things you can do right after a workout with jumping and running!

2) Wall Calf Stretch  4-5 minutes

  • Stand about 2-3 feet away from the wall on one foot. Lean forward and make contact with the wall. Keep your knee locked out and squeeze your butt forward for best results
  • Spend 2 minutes on each calf
This stretch will really benefit you if you have super tight ankles. If you struggle to hold good positions in most squats, this is something to do daily.

How to Bench Press with Proper Form: The Definitive Guide

Proper Bench Press form starts lying on a Bench with your feet on the floor. Unrack the bar with straight arms. Lower it to your mid-chest. Press it back up until you’ve locked your elbows. Keep your butt on the bench. Bench Press sets of five reps every StrongLifts 5×5 workout A.

The Bench Press is a full body, compound exercise. It works your chest, shoulders and triceps most. It’s the most effective exercise to gain upper-body strength and muscle mass because it’s the upper-body exercise you’ll lift most weight on (more than Overhead Press). The bigger your bench, the bigger your chest.

To avoid shoulder pain, tuck your elbows 75° when you lower the bar. Don’t try to stretch your chest by flaring your elbows 90° out. You’ll impinge your shoulders if your upper-arms are perpendicular to your torso at the bottom. Tuck your elbows 75° to Bench Press pain-free. Read more…