Time to try something that might be new to many of you.
Headstand Touch and Go
30 Perfect Reps
okay - you need to back up a little on this one from the strap hang, keep the straps taught, like a TIGER! and open that shoulder with tight active shoulders, and open with straight arms, if you bend the elbows it is the wrong pull! mmmm reverse 100 for form not time. keep the upper body active and as it becomes easier you can inch forward toward the strap hang... but i warn you, be smart not to over load thw shoulder, if you need too back up a little and finish the set of 100 for form!
Keep a good solid core and v-out with straight arms and tight shoulders. Do 100 total, this is for form, not time and so if you need to rest or break it up in sets please do so.
Ever done a back lever? If not, then why not? There is a whole new world out there, push yourself!
Today simple as this...
For 15 minutes work holding a planche progression based on your current strength level.
Monday, we worked knees on elbows on the floor. Use this as a guide. If you need to bend your elbows to hold then do it. Keep working on holding to three seconds with an eye on bringing your knees together with straight arms in this isometric pose.
Wednesday we worked planche position on an elevated platform in conjunction with the push up. If this is your pleasure, rock forward and get on your toes to challenge that shoudler girdle again. Lift one leg off the box if you are able to and hold! Rest as much as needed to get quality sets in an active hollow. Your shoulders should be on fire tomorrow!
Hands facing forward is really hard in the wrist joints. Try turning your hands out thumbs up to ease the stress! Nice shorts.
Checkout Sean teaching Shoulder stand position in Victoria B.C.!
Like a Shark that needs to keep swimming to breathe, you need to keep working your planche drills to get stronger! After a days rest from Monday's skill set...let's attack those shoulders again with some elevated push ups on the parallettes. The focus is QUALITY. Sets of three for ten minutes (rest as needed) with perfect form, hollow out lower down without breaking, and up again. In sets of three, challenge the shoulder girdle by forcing your shoulder over your wrists, arms straight, body hollow and without falling on your face. You may need a spot! Or manage this by scaling the distance of your feet on the box! For the beginner, your can just work a nice slow negative as well. Have fun and remember don't crane your neck in the position either keep your head nice and neutral!
L-sit's should be simply parallel to the ground or apparatus you are performing on as a base standard. If we look at an L-sit from the side and wish to raise the bar and require more strength and control then try to measure it from a view of 90 degree plane. The abdominal wall combined with the top of the quad going out to the toe point would be the actual degree plane. Press down on those rings or p-bars. Look out on the horizon, not down at your toes. Keep that shoulder girdle active and tight. Make sure your legs are straight. These are a few things to work toward on your L-sit. Over time you can ramp up the holds themselves and become stronger in this basic isometric hold. Work on solid 5 to 10 second holds and ramp up the sets for your skill days. Once you get stronger in this move we can begin to ramp you up to V-sits.
Spend a total of 60-120 seconds working a planche variation. Check the "Planche Drills" category in the Movements page for more ideas. This is a movement that requires good strength, balance, and spatial awareness. If you need too feel free to bend your elbows in your first attempts - thus allowing for less load control on a straight arm. When working these as skill sets. Break them up into say 5 second drills for a total of 60 seconds or 120 seconds with rest between sets. Turn your hands out to allow for some needed flexibility in your wrists. As you lean forward keep that shoulder active and press down toward your hands (think of pressing that shoulder toward your hands and locking it out); slowly bring your feet off the floor and balance. try not to let your hips get too high in the air as this will start to cause more load on your shoulders and arms. Have fun with it - and a throw pillow in front of you is a good idea for first attempts. If you have a spotter let them follow your movements with a hand cupping your shoulder and one behind your hamstring as you go to this strength balance pose. For further video on this movement check out www.CrossFit.com and check out our videos on Planche Balance and Planche Progressions in the CrossFit Journal.
Yep, it's Sunday. My guess it that by the time the end of the week rolls around, most of you are pretty beaten up, bruised, tight, sore, and tired. So today, drag out that foam roller that you have buried in the closet and get intimate with it. Spend a good 15-30 minutes working on any problem areas that you have. Take some fish oil. Eat a steak. Go to bed a little early, you deserve it.
Mike Fernendez getting inverted at a DogTown CrossFit Gymnastics class. Since joining CrossFit last June, Mike has lost 35 lbs, can deadlift 615, but most impressively can hold a near perfect wall handstand and loves getting upside down. The Big guy can even knock out some pull ups. Way to go Peanut!
This was his first attempt getting upside down last summer. Enjoy.
one armed balance handstand work... something fun for the day. make sure you get the majority of the load on one locked out shoulder, elbow, and arm before you take the other arm off the ground. you should feel the weight off the hand you are bringing up before lifting it off the ground. feel free to allow your legs and glutes to physically touch the wall if this is your first try. straddle is a batter way to counter balance in first attempts... knock out 10 per side for 5 second holds total...
Forward Inchworm with a Push Up
10:00; Max distance, fewest reps
See how much distance that you can cover in that time. Don't get sloppy just to go far, stay solid and treat it as a skill. Think about working toward hands and feet flat on the ground with completely straight legs at the top of the movement. Flexibility and mobility are far to often neglected. Think about the tight core as you move with active shoulders... Think about Heather Locklear under a waterfall...
Check list - Red Man, Irish Whiskey, New Boots, New Hat, Levis, and lots of B.C. Powders!
Working with Iceland Annie at the 2009 games before her first muscle up was accomplished in front of thousands of CrossFit faithful. This young lady is so exciting to watch and has done so much in a short time. A class act all the way around.
Full Support to Lower Down working that negative false grip - 30 for perfect form
If you have to break it up into multiple sessions, good! Quality, quailty, quality! Remember the last movement is better than your first attempt... This is 30 negative muscle ups to lock out and turn... We don't care how you get to support... Be sure and tape or wrap as needed folks... Get Some!
can you find the hidden heart? if you do I will send you a free gymnastic t-shirt... happy V-day.
3 x 10 Bridge Rocks - if you can not do a bridge rock, which does require excellent shoulder strength, awesome active shoulder girdles, and very good flexibility for a static bridge with dynamic movements... simply perform a bridge for the isometric pose for 10 seconds. i am also aware that some of you will have issues with a bridge up position from the ground lying on your back - so if you have issues there... lay back in your GHD in hyper extension for 10 seconds or over something that will begin to support your body for ten seconds in your 3 x 10
3 x Max Effort Parallette L-Sit - this should be pretty clear... shoot for at least parallel to the ground if you want to ramp it up, go to an above 90 degree hold measured with straight legs and toes pointed forward (not up)... enjoy!
I love this T-Shirt! This picture was out of CrossFit Newcastle, New Castle Australia. What a wonderful weekend we had there training and teaching the Aussies! A damned fine group and very strong! If you got a pair of rings, and you know how to use em, this stuff can be fun and very exciting skills can be learnt. Just because it is challenging does not mean it needs to hurt...
sometimes we need a little help feeling the movement, knowing when to open and close the body. learning how to spot, and guide the body with solid cues will allow for others to enter new territories. it does not always need to be a chore to learn how to be a kid again... get out and move.
100 Hollow Body Rocks
Hey gang! I'm not one to blow my own horn, well much anyway... but yes the new book is being pre sold for those of you who have requested signed autographed copies. All you have to do is click on the Gymnos link and purchase your order. I will be signing and shipping out the books from Victory Publications just as soon as they come off the presses. I am about as happy a a pig in slop over this book. What is in it you ask? A great deal of material for you all, some 18 chapters and close to 300 pages, and yes we cover gymnastic movement. We have full color photographs and illustrations that explain as they reference how to perform, spot, and or learn such forms. My goal here is to help and teach those who have an interest from basic to advanced movements but also how to condition and train skill sets for strength. Obviously we are catering to the CrossFit community - but we are also reaching the olive branch to any person within fitness world who wants to grow and learn strength forms and skill sets. We are just weeks away from delivery of this book - but I have been hammered welcomely about pre orders and signed copies for the first addition. So here is your chance...
Thanks CrossFit Rabid... This was a great group to work with, except jeannie was still a pain! Owner and Coach, Brett Ellis was our host. Now that guy has a fall back position, he cold always open a bar-b-que shop. Best paleo wings and ribs I have had in a long time. Thanks for everything Brett and crew.
One question I get often is should I, or should I not, tape up? Most gymnastics work is disadvantaged leverage on joints and it requires active muscles and strong joints. Tape is one of those things that should be a must for you in WOD's or skill sets - proper knowledge will go a long way toward success in your practice. When done correctly wrist taping can be very effective and increase your wrist strength and give needed support. It also can protect your wrists or palms greatly when performing your movements for CrossFit. Plus - it looks cool, but don't do it just because it looks cool! Well okay, maybe you can do it cuz it's cool - but don't go eat lunch with it on after your work outs - that is uncool! But consider this, pre wraps for wrists are a very cheap item and can be found on a multitude of sites and such braces allow for multiple support for multiple movements - that means you can have fun longer as you work on skills. Check out http://www.pre-wrap.com/wrist-taping.html for more info.
5 X 5 Russian Bar Dips
Rest as much between sets as needed. Scale with bands.
Welcome to the CrossFit Gymnastic page, this has been long over due and I for one am ready to get cracking. Our foremost goal is to aid you in the exploration of gymnastic movement within the sport of CrossFit. It is also a great way to communicate with you via social networking on future information about CF, CF Games, and of course GYMNASTICS; which is our mainstay focus. I hope you will search out our page index and use it to develop better skills and drills within gymnastic movement to build on your fitness goals. We will be posting daily skill sets development on Monday, Wednesday, and Friday - with the remainder of postings concerning a large variety of topics and illustrations. I hope you enjoy it and please shoot me an email if we can be of service to you in any way.
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