Today, let's attack the forward roll as a functional movement that could very well save you from injury at some point. Now I know immediately you all are gonna think hey, this is a way out of a failing crappy handstand. Well very true. However, I have a different application for you. When I was a wee boy of 8, I had just started doing gymnastics and immediately applied my training in an injury saving moment on the soccer field. I played left wing and was really fast. My competitive fires actually made me a horrible teammate because all I wanted to do was win (hello CrossFit). Well I finally got a pass and was streaking down the left with the ball, when I stepped in a pot hole about 2 feet deep. My reaction was so quick, instead of eating it on my face, i just tucked my head, planted my hands balled up and was back on my feet and got my shot on goal.
so lets do 5 sets of 3 forward rolls today.
Start in a gymnastics squat, hands down, elbows in, ball up (tuck your chin to your chest), roll on your blades and protect your spine all the way back up to a stand. Check Coach Sean Lind performing a forward roll below. Please do this on a mat if possible. If you NEVER DONE A FORWARD ROLL you make want to seek out some hands on instruction. Have fun!
It seems the CrossFit world is focused on the Handstand Walk lately! Let's do 100 meters today. Watch the video for scaling options. But the wrinkle is as always here at CrossFit Gymnastics....100 meter handstand WALK for Form!
If you can't walk yet and you are struggling to get upside down...go for 5 minutes of Perfect form Handstand hold.
My intermediate folks, lets use the wall to our advantage and side step it down. but the same rules apply....NO FORM Breaks!
MONDAY, MONDAY MONDAY!
We have been building on skill work and movement and I think today is a great day to attack the Bear Complex on the rings. This is great work for people trying to get that elusive Muscle up and its just great strength training for everybody. In one complete set, this progression works, grip strength, midline stability and spatial awareness. We are applying many of the concepts we have been taking apart over the last month. You are in effect working the NEGATIVE Muscle Up. Starting in a nice locked out support, you will lower to the bottom of your dip back up to support (with a turn out) and the lower down through the transition into a false grip chin up, then lower to a hang turn out and back up to a false grip chin up. REPEAT and RINSE!
It is Friday, April 22nd and tomorrow is my birthday! In celebration every year I pick one of my favorite workouts to do, as I'm sure almost everyone does. This year I'm going to do my all time favorite. DIANE. That's right use your gymnastics brain and get creative with this....Are there different ways to do Diane? I have done this workout the CrossFit way, then with freestanding handstand push ups (see below), and also EROM on the parallettes, Maybe we should try the handstand push ups on the Rings!!! Only if you are ready! Anyways, as a fun test let's throw Diane out there and see if all this training is doing something. If you aren't ready for advanced HSPU's, just do Diane the old way on the wall, back to it for the HSPU's. However lets keep feet together and let the shoulder move first on the handstand push up. Also, let's use a cubit measurement for hand placement. Post your times here or on the Facebook Page and thanks for celebrating my bday with me! Here is my attempt at Freestanding Diane. Enjoy.
Time to fire your pistols! 50 alternating pistols for form.
Before you embark on this fantastic little workout lets get those ankles warm:
5 Gymnastics Squats
Sit in a butterfly stretch for 1 minute
20 ankle rolls both directions pushing your foot with your hands through a full range of motion- flexion and extension
20 calf raises (can be done on a stair old the edge of a box
Here is a great video on Pistols:
Today we are gonna make you sore. Sore as hell, with one isometric hold on the parallettes. AS a matter of fact you don't even need parallettes you could do this between two boxes
The workout today is to a mass a grand total of 5 minutes holding some variation of the L-Sit. If you can't make it get as close as possible.
Start with a perfect support L Sit hold. THat midline is tight and squeezed. Here you need to gather your business and hold it. Your toes are pointed, your legs are above and parallel to the bars. The time starts....tick tick tick. as you fatigue you can break to a one leg hold, then the other then as your stomach feels like it will turn upon itself you can resort to a tuck position. Keep working untill your holds add up to 5 minutes!.
Post workout: gently hit the cobra position on the floor and then if you can, open up those fatigued hips and shoulders with some bridge rocks! Have a great day.
This is Crowder from Crossfit Vitality. I took your CF Gymnastics course when you were here in Charlotte. Dude I've been following the blog everyday and doing extra work on my own and today I hit my first legit back lever. Just wanted to say thanks for the badass cert man and for helping me become a better athlete.
THANKS AGAIN MAN!
Crowder a Stud CrossFitter has just helped Owner Steve Pinkerton open their second Affiliate Gym in North Carolina -CrossFit Davidson. We to go guys!
"Been following your stuff religiously and I've been setting PR's all over the place. PR'd my Jerk, my snatch, my clean, my max HSPU, my Handstand walk, etc. I'm a believer man." -CJ Crowder, CrossFit Vitality, CrossFit Davidson
With a Tight hollow and a nice turn out at the top, bang out the following couplet with an eye on form. Drape a towel over the clock and attack it with Paul Hamm's form.
Ascending Ladder: of Ring Push ups with a lock out and turn of the rings at the top.
Descending Ladder: Hollow Rocks
so 2 Ring Push ups, 20 Hollow Rocks, 4 Ring Push ups, 16 Hollow Rocks, 6 Ring Push Ups, 12 Hollow Rocks, 8 Ring Push ups, 8 Hollow Rocks, 10 ring push ups, 4 Hollow Rocks, 12 ring push ups, 30 sec Hollow hold.
Watch the video. Live the movement. Go Ninja go.
Today we are going to re-work your Handstand. Let's start off with a few tips that will help with your base. We are going to work our handstand position with a distance just outside your shoulders. If you are flexible enough at a cubit measurement. Let us establish a set distance of two inches from the wall. This is where we will place our hands and kick up.
The idea of the workout is to allow you to apply the hollow body we have been training invert it and then begin to challenge your balance and awareness against the wall. The goal is structural perfection in the Handstand. Here we are employing an active open shoulder, a hollowed out trunk and complete body tension to strengthen the structural integrity of this isometric pose.
Here is your workout
Ten Sets of:
Max Effort Handstand Hold
Max Effort Hollow hold hands on thighs (Flexion)
Max Effort Superman or Arch Hold (Extension).
Ball up and get upside down on the rings today. Use similar cues to help yourself develop some spatial awareness while maintaining that tight midline upside down in a ball. Start from a hang with straight arms and (with a spot if needed) get inverted. Make sure your gaze stays towards your knees all the while squeezing those abdominals. Make sure your hip gets past the vertical line of the rings so you can find that sweet balance spot!
Super important and what most people don't get is this is the first place you learn to breath while maintaining an active and tight trunk. Hold for 5 seconds then lower down!
BALL up sets of 3 with straight arms till you FAIL...HAHA! Here's an example balling up on the bar...
Just in the event that you have missed this gem:
Hey everybody! It's Monday and its time to take a look at a applying that tight midline (100 hollow body rocks) and start cleaning up your Push up.
Set up in the top of your Push up. This time using that cubit measurement for shoulder distance then set up and dial in that body tension at the top. Lower down, hugging your elbows in and allow the shoulder to move before the elbow. Ratchet up the tension in your body throughout the movement by externally rotating your hands. Similar to turning the rings out on a Ring Push up!
Lets knock as many sets of 10 reps as we can in 10 minutes with PERFECT Form. Remember, elbows in, hollowed out, body tight, deep range of motion push ups. Make them clean!
If you need a greater challenge step up your perfect push up for and take it to the Parallettes or the Rings! See the video below:
Check out the ring rotation on the ring Push up! It help you lock down the your midline!
It's April Fools and this aint no joke. This week we are focusing in on optimizing your gymnastic movement from the ground up. Starting with re-cueing the hollow body hold and subsequent hollow rock. Having an understanding of this simple trunk manipulation will apply globally to a myriad of dynamic gymnastic movement on the floor, bar and rings. So get after it! Add The hollow hold or more aggressive hollow rock into your warm up this week.
Today let's do
100 Hollow Body Hold (10 secs) / Rocks.
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