Posts during May 2011
05.31.11 Skill Set for Tuesday.
Glide Kip Swings to lock out support above the bar. Then forward roll over the bar to L-sit hang. Knock out 40 for your skill set training. Keep those shoulders active as you lower down to your L-sit hang. Legs together toes pointed slightly higher than your quads...
the Glide kip is in the movement section of our web site check it out... http://www.youtube.com/watch?v=LNYrGocCCmE&feature=player_embedded
05.31.11 Well...
Once you've got your freestanding handstand down, here's a new skll to play with:
05.30.11 Memorial Day
On this Memorial Day, remember the men and women who have made the ultimate sacrifice. If you are going to workout today, give 100% to a Hero WOD of your choice.
05.27.11 Fight Club Friday
Well folks, you have the video with Coach Dusty's wisdom and it's go time on the Mainsite. Let's get upside down, while out of breath, along with the rest of the CrossFit world!
Run 1000 meters
30 Handstand push-ups
Row 1000 meters
05.26.11 2011 CrossFit Games Regional Workout 1
Here is a breakdown of Regional Workout 1 I hope it helps!. Good luck.
Coach Dusty.
A couple of things to consider....
Strict Handstand Push ups are faster than Kipping Handstand Push ups. If you do kip make sure you dial in that midline and stay tight at the bottom! Don't be loose and hip thrust. Careful not to fall hard on your head.
Shoulder first and cue that midline. Externally rotate the hands to create tension from fingers to shoulder.
Pick makeable sets and don't go to exhaustion.
05.25.11 Front Squat Adventure
Time to work your Front Squat through gymnastics!
Beginning at 115/80
1 Front Squat/ 1 Superman hold for 0:05
Increase Front Squat by 10 lbs each set
Repeat until form is compromised
Rest as needed
05.24.11 jump rope fever and handstand love!
100 single skips with rope, then kick into handstand holds against the wall and pull to balance for 5 seconds... for ten rounds of skill set fun. keep that hollow body form, legs together, point those toes and shoot for form!
05.15.11 Incredible
Balance, coordination, and accuracy in spades. Watch it all the way through and tell me how there's 58 people on YouTube that "dislike" this.
05.13.11 JT - done Strict no kipping movements
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
05.11.11 The Hammer Skill Set - Find the THOR within...
5 Rounds of the following:
Two dead hang pull ups, Four deep ring dips (bar dips for scale), Six air squats holding a 25 pound plate over head, Ten narrow hand position pushups (hands close to body beside pecs), Ten Walking lunges - then Ten Reverse Walking lunges back with 25 pound plate locked out overhead...
Coach Tucker
05.10.11 World Class Strength at such a young age
I just came across the video on youtube of a very talented and strong young Female gymnast:
Andreea Iridon,
Performing an astonishing number of repetitions in one set, of a 115 Straddle sit press to handstand on the balance beam.
05.09.11 L-Sit on Rings - with toe point
Knock out a 90 degree L-sit where the toe point is above the quad muscle slightly... 3 sets of 10 and each hold is 5 seconds long...
Coach Tucker
05.08.11 The Back Kip or Backward Roll by Dusty Hyland
A video spurned by a question about this movement in my Gymnastics Class for CrossFitters! This is where all of this excellent training can take you! Enjoy.
Coach Dusty
05.07.11 This is Greatness! I love Back Levers being brought back to WOD's...
05.06.11 Old School Skill Set...
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Skill Set today will be the following: 5 finger tip push ups, 5 squat jumps, 3 dead hang pull ups as many rounds you can complete - until exhaustion...
Coach Tucker
05.04.11 CrossFit Gymnastics Total
Hey you crazy CrossFit Kids! It is time to test our strength, efficient movement and form again.....
Time for the Cross Gymnastics Total:
Three Attempts at:
MAX EFFORT STRICT MUSCLE UP (No Form Breaks)
MAX EFFORT HANDSTAND PUSH UPS (Strict Measurement Guidelines, Feet Together)
MAX EFFORT L SIT (See video)
Post times to comments....
05.02.11 Chin Ups on the Rope!
Hey gymnastic enthusiasts! Today we are going to hit that grip strength hard today. 3 sets of maximum effort Rope Pull ups. We are going to set ourselves up for success by dialing in that midline and staying tight throughout the movement. Squeeze the elbows in and keep the rope close to your body at all times!
Beginner Level: Do three max effort CHIN HOLDS! Record your times.
Intermediate: Do three sets of Max effort chin pull ups with the legs wrapped around the rope and crossed. This will help to dial in your midline.
Advanced: Three max effort chin pull ups. No legs no form breaks. Use the negative as well and move slowly between each attempt. Have Fun!
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