Wisdom of the Week- The ROPE CLIMB
WE'RE BACK! We know you've missed us! Marc has officially finished his Masters in Coaching & Athletic Administration (woohoo!), and Aimee was on the road and then sick with the flu (yuck!), but Wisdom of the Week is now back in full swing with a brand new series on...THE ROPE CLIMB.
After a rope climb event prevented a CrossFit Games victory for Rich Froning in 2010, he worked on his rope climb technique so that would NEVER happen to him again. He now completes his rope climbs in 1-2 'pulls' maximum. That's a lot of LEG WORK!
Contrary to popular belief, the rope climb is primarily a leg exercise when performed properly. If you've already got the foot clamp down, here's 2 tips to help increase the efficiency of your ascent...
- Jump as high as you can to grab the rope every time you start your rope climb- no matter how tired you are. This takes away feet of rope that you DON'T HAVE TO CLIMB! Trust us, it's worth the extra effort to make the jump.
- For every pull/foot clamp, bring your feet up as close to your hands as you can. Again, this takes away feet of the rope that you DON'T HAVE TO CLIMB! And once again, it's worth the extra effort.
These tips above can help you get your rope climb in 2-3 'pulls'! The fewer 'pulls' you do, the more this switches from a pulling exercise of arms/shoulders/grip to a pushing exercise utilizing the legs. Use your legs to keep the foot clamp tight and stand your body up. Walk your hands up the rope until your arms are almost completely outstretched, and then start the foot clamp process again.
Can't get your foot clamp down yet?? Don't worry. Catch up with us again next week for a detailed breakdown of the foot clamp!
If you haven't already, check out the U.S. National Parks itinerary linked below.