Well come on over here then. What we’re going to do is we’re going to do a progression. So get some chalk on your hands. So the great thing about the CrossFit program, you guys, is that it’s infinitely scalable. You can take someone like Scott who’s winning TV shows and dominating local competitions, same thing with Sheriff Lott, or you can take someone that’s never climbed a rope before and give them a great stimuli. This is called the no-leg rope climb. So her legs are never going to leave the ground, it’s super safe, but she gets the stimuli of the rope climb so here’s how we’re going to start. You’re just going to sit with the rope between your legs and you’re going to use your legs just like on that jumping pull-up. And I just want you to climb hand over hand while using your legs. So it looks like this—you’re going to climb but you’re going to stand at the same time. So using your legs and using your arms—great big pulls. Good. Now, she executed that like a true deputy sheriff. Because she did it the harder way. Did you guys see the difference between the way I did it and the way she did it? Her legs were straight. So that’s actually the next progression. What I did was I had a bent leg, which is easiest, she’s like, “Nah, it’s too easy for me.” She went straight-legged and she also leaned back, which makes it even more difficult. So that’s outstanding. Do one more of those. Then we’ll see if we can get her off the ground. Student: Good luck with that one! Great job, great job. Now, you guys see that range of motion? If you were going to pull me and get behind me to handcuff me, how are you going to grab my arm? What’s that hand going to do? Student: It’s going to come over here. You see that range of motion she just did? That grip is no different than the grip she took on the rope. It just had a different plane. So here’s that grip at the plane she grabbed me, here’s that grip at the plane she grabbed the rope. It’s the exact same thing. So here she is climbing the rope in the gym, she takes that same strength she’s developed, that hand strength, she goes on the street, man, she’s going to be sending guys left and right across the parking lot. OK, ready to get off the ground? Alright, we’re going to get her off the ground. So here’s what we’re going to do first. You right- or left-handed? Student: Right-handed. OK, take your right leg, you’re going to wrap it around the rope, and inside. That’s all you’re going to do, just do that once or twice. When you get that foot inside, curl that toe up. Good. One more time like that. Good, one more time so it’s kind of muscle memory. Perfect. Now, you’re going to do the same thing but I want you to reach your hands up as high as you can, tippy toes, wrap and stand on that rope. So what I’m doing is I’m locking my feet and I’m not using my hands but I’m super safe and I’ll spot you. So tippy toes. Student: Tippy toes first. Yes, reach up as high as you can, wrap that foot around, little pull and jump and stand on the rope. Lock that foot in. Good. Student: I’m as high as I can go. That’s OK, do it again. I’ll give you a little boost. I want you to grab as high as you can, and you’re going to kind of do like on that pull-up bar, you’re going to jump and pull and you’re going to stand on that rope. You’re doing great, you’re doing great. Yeah! And stand on that rope. Good! You are off the ground. Give her a hand, that’s legit. So here’s how that progresses—and this would kind of be your homework— you just do a series of those jumps. So you’re going to lock your hands you’re going to jump and pull, stand on the rope. My hands are right where I left them so now I raise my hands Little jump and pull, stand. I’m a little bit higher. Look at my hands. Again. Higher. Want to try? I’ll give you a spot if you need it. You’re doing fine. Just getting off the ground like that is perfect. There it is! Step on the rope. Yeah! Look at that! Now stand up. Open your legs, stand up. Oh, she’s doing no-leg rope climbs. You’re doing great! (applause) I love it! Class: Keep going! When you come down, hand over hand. No sliding. There you go. Good job. Hand over hand. Give her a round of applause, that is awesome. (applause) Give me some skin! How cool is that? That’s outstanding. First rope climb! That’s outstanding.