Posts during March 2011
03.31.11 Losing an Olympic Champion: Nicolai Andrianov
The Olympic Movement has lost one of its all-time greats with the death Tuesday March, 22nd...Russian gymnast Nicolai Andrianov, age 58 passed away. Andrianov won more medals in his sport than any other gymnast: 15 medals in total, including 7 gold, in 1972, 1976 and 1980.
Here he is on the rings and the floor. Thanks for paving the way!
03.30.11 Human Flag
The flag man, l'homme drapeau. Dominic lacasse Holder of the Guinness world record in human flag. Holding this position for 0:39s feet together official Record..
I've had the pleasure of training with this man in Quebec, he is extremely strong and amazing athlete/Circus performer.
Today's Skill set: Practicing the Human Flag position:
[Warm up shoulders and Hollow Body rocks] * shoulders must be locked out and arms at full extension and the mid-line must be parallel to the ground. The top hand is over grip, the bottom hand is under grip.
[Holds:] Flag in Tuck Position- 5 sets of 10seconds / Hold Flag in Straddle position: 3 sets of 10 seconds. Hold flag straight body 3 sets of 5+seconds
[Chin ups:] 3 sets 5 Chin-ups in tuck position/ 3 sets of 5 chin-ups in Straddle position
03.28.11 Gymnastics Trainer Course At CrossFit Body Armor
In honor of our wounded compatriot...Rudy Elizondo....
Let's do 5 sets of Five Shoot Thrus on the Parallettes Today. Yes! lets get them with an EROM Push up and a Dip in front support!
Big thanks to Paul, Rudy and the CrossFit Body Armor Gym for hosting. It was fantastic!
Best,
Coach Dusty
Here is an explanation of the moment and a video...
03.26.11 weighted dips - do some
start with body weight then increase in small add ons... find your one rep max PR.
03.25.11 Pull ups and Dips of a different kind
Ice-cream makers: Conditioning to gain strength for a Front Lever and Inverted Pull-ups, learning how to pull through an inverted position.
*rest as needed to ensure proper recovery between sets and Focus on a tight Hollow body for the entire movement.*
Skill set 4 rounds: 1st: 20 Icecream makers, 5 Inverted Pull-ups. 2nd: 15 Icecream makers, 10 Inverted Pull-ups.3rd 10 Icecream makers, 15 Inverted Pull-ups. 4th 5 Icecream makers, 20 Inverted Pull-ups.
03.24.11 Old School Strength
I was doing some research on the ring movement earlier this week, and I came across a great gem of a video on the greatest ring men of all time. Watch as it progresses through a list of who's who though out the 20th century until now! Interesting to watch is how handstands have changed, and movement and technique has been refined over time. The use of a tight midline seems to be an every present through line but look how efficient the ring men of today are. The angle of the shoulder in relation to the rest of the body where they press and apply the hollow or tight body in extension as well!
It will be interesting in a few years to watch the gymnastic movement in CrossFit as it evolves over the next period of time. Enjoy.
Dusty
03.23.11 BAR Muscle-up
This movement is beautiful! requiring just a bar, strength and technique, and skill set. Warm up: 15 Jumping bar muscle-ups ( can be performed with a box under the bar)
5 rounds ,* rest as needed and focus on form of the movement), 1st round 3 bar muscle ups ( With Kip or strict), 2nd round 5 bar muscle ups (with Kip or strict), 3rd round 10 bar muscle ups (with Kip or strict), 4th round 5 bar muscle ups (with kips or strict), 5th round 2 parts: Max effort strict Bar muscle ups, Rest exactly 60 seconds - Then perform max effort kipping bar muscle ups
Tips: Remember to keep active shoulders!!, the movement path is not towards the bar, but BACK. . UP. . . and OVER THE BAR, keep your chest tall, of you pull your chest down you may smack the bar with you head, finish the movement at the top with full extension of the arms, hands width just outside of the shoulders
I added a video from Jarry D. Performing 27 bar muscle-ups, Strict!! He has such explosive power, and makes sure to open his shoulders at the bottom of each movement. It is a very impressive feat of strength.
Coach Sean
03.21.11 Handstand Complex
Handstand Push ups with Holds complex. A simple workout with a positive effect working on movement and the stability for a handstand. These movements will be done with strict form, this means:
- Feet must be together ( Squeeze toes and heels tight)
- Width between hands will be 1 cubit ( the distance between elbow and fingertip* Hands placed on outside of this measurement.
- Each rep shoulders must be completely opened at the finish of the movements
- Arms locked out
- Can be done using a Box, wall or free-standing
1st round: 5 HSPU, after each rep hold for 3 gymnastics seconds " 1 gymnastics, 2 gymnastics, 3 gymnastics "
2nd round 10 HSPU after each rep hold for 5 gymnastic seconds
3rd round 15 HSPU after each rep hold for 10 gymnastics seconds
4th round 10 HSPU after each rep hold for 5 gymnastic seconds
5th round 5 HSPU, after each rep hold for 20 gymnastics seconds
Coach Sean
03.19.11 Goals - friggin get some!
Bruce Lee wrote his goals down. And he did achieve so much that he continued to achieve even after his untimely death. Get a journal, write down your goals, and begin to walk toward them with unabashed glory! To hell with the haters and naysayers! GET SOME!
03.18.11 100 ball ups! All for form and not for time
make sure you stay in a good tight tuc position with head neutral or looking at your stomach and come down with straight fully extended arms each round. keep those shoulders active and engaged in the pull to tuc position.
03.17.11 Melissa working V-sits in Manchester, England
Grab a set of paralettes and play around with some of these. Try and hit a 45 degree angle and hold for 3 seconds. Work 10 sets of them with rest as needed. Have fun with it and make sure you stretch those hamstrings and glutes before and after.
03.16.11 Happy Birthday Coach Jeff Tucker!
HAPPY BIRTHDAY COACH!
Best,
CrossFit Gymnastics Staff
03.15.11 God Save the QUEEN! Wonderful time had by all in the mother country! Thank you guys and gals, this was a blast for me...
This was a wonderful group of folks who attended the most recent course for CrossFit Gymnastics at CF 3D in Manchester, England. Jolly good hosts and we cannot thank Rachel and Karl enough for opening their hearts and doors to us all. I will long remember this course - jet lagged though we all were, when it came time to work and teach my cup was filled by this wonderful group of kind, strong, and fit folk from England. Thanks to coach Sean and Jeannie for making it a wonderful course. Next time I am staying for a few extra days...
tucker
03.15.11 Handstands: Hold It
The most fundamental element in Gymnastics. Get upside down and hold it. Hands are just outside your shoulders, get hollow, extending up in your shoulders and for god's sake point your toes.
By the way make sure that lunch box is on.
Anybody start a Handstand Contest at their gym? Start with a time goal against the wall with perfect form and increase that number every day for 30 days! Our friends at CrossFit Los Angeles did this recently and everyones game has been raised three notches since then. Here is a pic of 2009 CrossFit Competitor and owner Andy Petranek and CrossFitter Ross Guidici showing off their skills. Get upside down kids!
Coach Dusty
03.14.11 Pull it Over
Sometimes Gymnastics movements have a very simple name and other times just crazy names or named after a Gymnast who created a high level skill and performed it at an international level. Today is the day we practice a self titled movement the PULL-OVER. Where the main Focus is to PULL yourself up and go back and OVER the bar.
- If you have a strict pull up: The practice pulling up, and holding your chest to the bar as you bring your hips up and around the bar. Do this is a Tuck position for the first few times.
- Finish with a tight hollow body and locked out arms.
- When feeling confident with the skill and movement, start using a Pike position throughout the movement
For those who do not have a stric pull up.
- Stand on a box so the bar is chest height
- Pull yourself into the bar and HOLD IT TIGHT TO THE BODY
- Kick YOUR LEGS ABOVE AND AROUND the bar ( Pretend there is a Soccer ball above your head and you need to hit it)
- Bring your hips to the bar and finish on top in a Hollow body position with locked out arms
* It is very important when going up and around that the TOP of your hips make contact with the bar ( Guys take special mention of this). [The same point of contact on your hips as a bar would make for a Snatch]*
The Skill set is: 4 sets of 5 pull overs. Rest between 90-120 seconds between sets. Makes sure every movement is finished at the top and held for 3 seconds.
-Coach Sean
03.12.11 CrossFit Gymnastics Exclusive
Examining the FREESTANDING HANDSTAND Push Up!
Please know that there is a ton of pre-requisite strength required before you perform these movements. However, understanding movement and function is an essential step in this process as well. Enjoy the video and I look forward to your comments!
Coach Dusty Hyland with Coach Kelly Pearsall
03.11.11 Iron Cross
Spend 15 minutes playing with your hands in the straps of the rings and if you are ready lets lower down for 1 GYMNASTICS count at position 1, position 2 and position 3 working drills towards your IRON CROSS! Go to the movements page and load the IRON CROSS DRILLS and have a look. Soon you will be on your way to stronger shoulders. Remember to lower in an active tight hollow with your gaze to the horizon and only work to your limit! If you are a beginner find a dance partner and spot each other! Hands on the hips!
Here is the video on how to get your arms in the straps. Enjoy. Coach Dusty
03.10.11 Iron Cross - Even in Death!
Have you worked your Iron Cross lately?
Well jump on a set a rings - time is wasting!
03.08.11 Rest Day, nothing like a good victory cigar after the course! Happy Birthday Jeannie Bassi!
03.07.11 Different way to Burpee
We are adding an inverted element to the regular burpee we all love to hate and hate to love. Today will be gymnastic style burpees!
-Rolling backwards, staying in a nice tight Hollow Position and chin tucked in with Arms stretched out above your head and feet pointed towards the roof. The only point of contact will be the arms and top of the shoulder blades.
-Rock forward and reach your hands to the ground, Keep those arms locked straight and shoulders tight as you jump to a handstand.
-Control control your legs as they lower down to the ground.
50 Inverted Burpees.
Each Candle Stand must be held for 2 seconds and every Handstand held with a tight Hollow Body for 5 seconds. Rest as needed * A wall can be used if needed*
** When you are counting the seconds, try counting like this : 1 gymnastics, 2 gymnastics, 3 gymnastics, 4 gymnastics, 5 gymnastics**
-Coach Sean
03.06.11 Sometimes the courses exceed expectations. Miami, WOW, so exciting!
Jeannie and I with the owners and trainers of CrossFit Soul March 6th. You can just feel the energy, the weekend was magical! A total of 30 folks this weekend at the course, it was EPIC!! Can we go home now?
03.05.11 CrossFit Gymnastics Total
Setting a new standard for precision and range of motion! Scale it, make it your goal to do RX'ed!, do it!
03.04.11 Lunge with grace and form!
100 lunges per leg... Keep that knee over the ankle in the bottom part of the lunge, if you want a shoulder burn raise those hands and arms locked out above your head... All for form, not time in this skill set. press those hands up and pray darnit pray!
03.03.11 get your butts upside down! helps with spatial awareness and will complement any sport!
I have had great success with all branches of sports when applying body movements to those athletes who want to become more powerful, stronger, flexible, and spatially aware. Applying gymnastics within anyones training is a great way to get kids and adults moving with more confidence and strength. Plus, it's just darn COOL! This little group of volleyballers were trained by Coach Jeannie Bassi and took their level of play to an incredible season of success. So, get inverted and challenge others in different ways...
coach, tucker
03.02.11 Get your body rolling!!
A great skill to have is a forward roll! It can be used as a safe way to exit a handstand or if you need to dive over something or someone. Make sure you tuck your head in and look at your belly button when you roll and stand all when you finish! The back of your scaps should be the target area for this drill, not the back of your neck.
Skill set: 1 Forward Roll - Stand up, 1 Inchworm Drill with a Push up - Stand up Repeat 40 times * Make sure you have a nice mat or something soft to roll on*
Enjoy,
Sean
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