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get a rope...a jump rope that is.

so unfortunately, many of us still have at least 3+ weeks of lock down, stay in place and general disruption of our normal daily lives. fortunately this gives us ample time to improve a myriad of things in our lives including our overall health and fitness levels along with possibly learning new skills and building upon current ones.

here's a simple plan to improve upon your overall health, fitness and skipping skills. the plan is simple. you can modify the starting number, the daily incremental addition, go from every day to every other, single skips to double unders...whatever. (if you do not have a rope they are easy to come by. you can also substitute some form of jumping jack.)

the baseline would be to start today with 100 unbroken skips and add 20 skips daily through april 30th. each day's # must be completed unbroken though, or you will start over at -0-.

have fun. stay safe. stay health. cheers to your calf muscles!

Date # Skips
4/4/20 100
4/5/20 120
4/6/20 140
4/7/20 160
4/8/20 180
4/9/20 200
4/10/20 220
4/11/20 240
4/12/20 260
4/13/20 280
4/14/20 300
4/15/20 320
4/16/20 340
4/17/20 360
4/18/20 380
4/19/20 400
4/20/20 420
4/21/20 440
4/22/20 460
4/23/20 480
4/24/20 500
4/25/20 520
4/26/20 540
4/27/20 560
4/28/20 580
4/29/20 600
4/30/20 620
Total Skips 9720

Death By 10 Meters A classic no equipment needed workout:

Measure out and mark the start and end point of 10 meters. ... With a continuously running clock perform 1 sprint (10 meters) the first minute, 2 sprints back and forth (10 meters) the second minute, 3 sprints back, forth and back the third minute, and so on, continuing to add 1 sprint each minute until you cannot complete the required number of 10 meter sprints in the given minute.

Once you cannot complete the required number of 10 meter sprints in the given minute, multiply the remaining number of rounds by 16 and complete that many alternating walking lunge steps. For instance if your last round is #14 multiply 6 x 16 = 96 and do 96 lunge steps.

This is a leg and conditioning workout that will take you less than 20 minutes and require no equipment. You might want to consider doing it on grass or a surface softer than asphalt to protect your joints/knees/ankles.

Have fun. Stay safe. Keep your chin up from me & Crossfit Denver.

we'll be throwing down a christmas day 10am workout at crossfit denver