Two Stories About Double Unders

Mastermind Weekend 1/16

Hey there!

I'm Tina

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.


An in-depth, 4-week reverse dieting course for women who feel like their metabolism has slowed down, think they might have hormonal imbalance and can’t lose weight no matter what they do.

Once upon a time, there were two newbie CrossFiters””let’s call them “Mal” and “Tina.” They had never done CrossFit before, so, not surprisingly, there were a bunch of skills in the CrossFit repertoire in which they wanted to become proficient. One of those skills, in particular, was Double Unders (jumping rope when you pass the rope twice under your feet), but Mal and Tina approached mastering this in very different ways.

When Mal realized he couldn’t do Double Unders, the challenge immediately motivated him to learn how. During a WOD, he struggled so much with Double Unders, he went home that very same night, ordered his own jump rope online, and then practiced Double Unders non-stop, day and night, and watched YouTube tutorials until he could do twenty in a row. It was a tad obsessive, but Mal eventually achieved his goal (in a matter of days) and now he can do Double Unders in his sleep.

Tina, on the other hand, did not take this same approach to mastering Double Unders. After a number of attempts to get the hang of them, she got frustrated, gave up, and called them “stupid.” She didn’t care when or if she learned how to do them. But, deep down, Tina wanted to learn how to do Double Unders, but trying over and over again and not succeeding really discouraged her, so months and months passed and she barely made any effort to learn how to do them.

A few weeks ago, Mal and Tina’s CrossFit box spent a portion of a class working on how to do Double Unders. Since the coaches were devoting time to this skill, Tina figured she’d give it her best effort and try to learn (and, ok, lose her bad attitude toward them). The coaches went through various Double Under progressions, and slowly, but surely, Tina mastered each one of them. When it came time to put it all together and try some Double Unders, Tina, to her surprise, did a bunch in a row. It was finally starting to click! (FYI: The combination of simply relaxing and jumping at the same even pace eventually made it click.) 

The moral of the story is you can choose how to approach challenges in life. You can either embrace challenges and work to overcome them or you can let them discourage and prevent you from making any gains. It’s your choice, but I now know which one I produces the best results.

With that said, guess who did her first WOD with real, live Double Unders in it? THIS GIRL!!! We did the Filthy Fifty last night, and I finished strong with 50 Double Unders””one string was 15 in a row!

Filthy Fifty

Another cool thing about this workout is that I improved a bunch since the last time I did it in January. My original time was 27:55, using 10 pounds for Wall Balls and doing single jumps. Last night, I finished the WOD in 23:35, using 14 pounds for the Wall Balls and doing Double Unders. Woohoo! Progress! (I don’t know why my notebook says 45 pounds for the Push Press. I’m almost positive it’s a mistake. I did the prescribed weight of 25 pounds last night.)

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After CrossFit, I came home and threw together a salad and topped it with a bunch of leftovers. In the mix: salad greens, chicken salad, truffle oil, and mac & cheese leftovers from Mal’s birthday dinner at the Fat Cat.

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For dessert, I ate three White Chocolate, Cranberry, Oatmeal Cookies. Soooo delicious! (Mal kindly shared his present with me!)

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This morning, I was all about the waffles (with peanut butter and banana slices). I’ve eaten this breakfast a ton lately, but I just can’t get enough of it.

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Question of the Day

How do you deal with challenges? Do they generally discourage or motivate you?

P.S. If my Reach the Beach recaps didn’t inspire you to sign up for a relay, this video from Sarah definitely will!



  1. i’ve been injured for almost 6 weeks now because i attempted double unders for 15min in open gym. i have degenerative disc and i was pounding so hard over and over, that it slipped and pinched a sciatic nerve root so bad. additionally my piriformis was also ripped pushing on the sciatic itself.

    i HATE double unders and will never ever ever ever attempt them again. tomorrow will be the first day that i have been able to run since that day. tuesday i will finally go back to crossfit.

  2. I’m facing my challenges head on. I was very discouraged, and angry, after my Body Conditioning class last night but I’m not about to let that stop me. I will make that class my bitch! he he he!!! I’m determined. Good for you for making the double unders your bitch! 🙂

  3. I started CrossFit three weeks ago and Double Unders are my current enemy! I am going to get them though! And I love that your pictures from CF no longer look like gibberish to me!

  4. Congrats on the double unders! I am terrible at jumping rope. I’m sure it would take me equally as long if not longer to learn them.

    Just wanted to let you know that I discovered BRICK because of your interview with Bob Harper. I live in LA and it just so happens that BRICK opened a new gym right down the street from me for SpeedX. SpeedX a spin-off of CrossFit, is a higher intensity workout with lower weight resistance. It’s a full 60 minutes of intervals. It is amazing. I am completely addicted. And I have you to thank for that. So thank you!

    If and when you come to LA, you’ll have to check it out. I started a healthy living blog essentially to keep track of my SpeedX workouts since no two are alike. I just started it today so I haven’t filled out all of the pages yet, but in case you are curious as to how SpeedX workouts differ than Crossfit I just published this post this evening:

    Thank you again for introducing me to BRICK! Such an amazing group of people!

  5. When I am faced with a new chanllenge part of the process is I have to whine about it first. After the correct amount of whining (depends upon the challenge) I buckle down and get to it, doing what I have to do to accomplish it. I try to remind myself of this when I present my middle school PE classes with a new challenge and there are some whiners in the group!

  6. when I’m faced with a new challenge, I make it my goal to overcome it. I’m definitely someone who looks at the reasons why i’m not able to do something, and finds a way to correct it. I started cross fit about 3 weeks ago, and my first goal is to hit those kipping pull-ups. I know I can, I know I just need to practice that mechanical movement every day. My ULTIMATE goal is to hit those muscle ups ;).Double unders were the one thing I naturally could do well-everything else is still a work in progress!

  7. I just ordered a jump rope last night too because I’ve spent 6 months of crossfit avoiding the heck out of double unders. It’s one of hose skills you just won’t get better at unless you devote your own time to because you’ll never really do them in a workout. It’s my summer goal!

  8. Pingback: WOD You Say?
  9. I can’t do darn DU. I can maybe do 5 in a row …. maybe… and that’s it. I’m about to buy a new rope thinking it’s my ropes fault that I can’t master DU. LOL

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