Mastering a skill in CrossFit is as much about the mental game as it is the physical, and nothing has taught me that lesson more than learning double unders. Double unders are a jump rope skill where the rope passes under your feet twice with one jump, and they were a major struggle for me at first, like many others. Using the Four Levels of Conscious Competence Learning Model, I can look back and see exactly how I progressed from being clueless to crushing over 100 double unders unbroken without breaking a sweat—and my best unbroken attempt is 304!
1. Unconscious Incompetence: “I don’t know what I don’t know”
Before I ever picked up a jump rope for CrossFit, I had no idea how tricky double unders would be. I saw others doing them and figured they’d be easy to pick up, but when the time came, I struggled to get the rope around twice during one jump. I just didn’t know what I was missing—was it the timing, my jump height, or the speed of my wrists?
I was in that initial stage where I didn’t even know how much I had to learn. It was frustrating to realize I wasn’t as coordinated as I thought, but at the same time, this was the wake-up call I needed. My goal was clear: master the double under.
2. Conscious Incompetence: “I know what I don’t know”
Once I started practicing, I quickly became aware of how much I didn’t know. I could tell my timing was off, and every miss reminded me that double unders were far more technical than they seemed. After watching many Buddy Lee jump rope videos, I realized that it wasn’t just about jumping higher or whipping the rope faster—there was a rhythm to it.
This is when I committed to improving. I made a routine of practicing double unders for five minutes before and after each workout. Every failed attempt taught me something new. I learned that I had to focus on using my wrists to spin the rope and to keep my jump smooth and relaxed. I also learned that staying frustrated wouldn’t help me progress, so I started to approach every practice session with more patience and curiosity.
3. Conscious Competence: “I know what I know”
After a few months of consistent practice, things started to click. I could string together double unders, but I had to focus hard to keep them going. Every jump required concentration: keeping my wrists moving at the right speed, staying light on my feet, and making sure my breathing stayed under control.
I was getting better, but I still lacked endurance. My stamina wasn’t where I wanted it to be, and I had to break frequently to catch my breath after short sets. I knew what I needed to do, but maintaining that effort for more than a handful of reps was tough. Still, each successful practice session pushed me further toward my goal.
4. Unconscious Competence: “I do it without thinking”
Finally, after months of persistence, I reached a point where double unders became automatic. My body just knew what to do, and I no longer had to think about each jump. I found myself stringing together sets of over 100 without feeling tired or winded, and I even hit a personal best of 304 unbroken double unders.
This was a game-changer for me. Double unders went from being an obstacle I dreaded to something I actually looked forward to. Now, they’ve become a staple in my warm-up and workouts, and I can trust my body to perform them with ease. The endurance I once lacked is now one of my strengths, and I can knock out sets without thinking twice.
Looking back on my double under journey, I see how the Four Levels of Conscious Competence applied every step of the way. What started as an impossible task eventually became something I could do in my sleep basically, and it all came down to consistent practice and the willingness to embrace the struggle. Every stage taught me something, and reaching the level of unconscious competence has been incredibly rewarding.
If I’ve learned anything from this experience, it’s that no matter where you start, you can get better with time, effort, and patience. Double unders are now just one example of how CrossFit has helped me push through challenges and reach new levels of skill. What’s your next challenge? You might be surprised at what you can achieve.
Are you looking to improve a skill that you have been struggling with, set up an appointment with either Amanda, Angie or Josh today and get set up with some skill sessions and we too can help you achieve your goals like I did with double unders.
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