Check out the peeps that have been popping in the gym in Culver City gettin tuned up and having fun before the Big Day! Go gettem!
COMPARE with 4/18/11
Mastery of the Pull up seems to be on the back burner lately as everyone chases the Muscle up. However, it is a staple in almost every CrossFit workout and the variations if you don't understand them all and apply them can backfire on your training. So let's work with our old friend TABATTA today. Normally we don't do gymnastics for time but I think it is valuable in this instance to play in the CrossFit domain for a minute. Especially if you are preparing for the Games.
We are going to do a Tabatta of :
Alternating through each type.
20 seconds of work
10 seconds of rest.
Record your splits and try to do them FEET Together and toes pointed. Work these as efficient movement. The goal is to be able to work these movements without a form break. Enjoy.
Go to the Movements page to demo the others. Here is the butterfly with a tight body.
Skill Set Today: MINUTE HOLLOW HOLDS
5 sets of 1 minute Hollow Hold followed by 30 seconds rest. Here are some hints.
Handstand side walks on a wall for 10 feet, then 10 ATG airsquats, followed by 10 second l-sit holds on paralettes.
Get inverted on something, the ground, the plyo box, or a bumper plate... Then attempt a straddle static hold for two seconds and then take it back to a balanced handstand. Notice that her core is rock solid and no huge arch exists in her form. She has the load stacked over her foundation. Active upper body (shoulders, lats, arms) pressing away from the bar with chin slightly elevated looking toward the bar and the core is in a hollow bracing. Find out how long you can hold this for. Obviously, flexibility is key as well...
It is CrossFit Games week Ninjas!
If you are travelling into the Los Angeles area and are looking to get a workout in this week, before the CrossFit Games kick off, please don't hesitate to drop into DogTown CrossFit. For you gymnastics freaks...we just installed a new set of rings to go with our 4 other permanent sets, did I mention our full set of parallel bars, and our 50 foot Rogue pull up rack? We also have 14 lift platforms and enough weight for the most powerful lifters. Did i mention the Dog parties that erupt mid-day or the parking lot (thats huge in LA) or a hot shower? Stop by and say hey! we love the community and love to play host! Check us out...
All my best,
See you at the Games..
Beginner: Scale it off the knees or use a band to work your pull, transition and dip. Focus on good quality movement from the floor. Don't throw your Dolphin through a Window.
Intermediate: Get your ass up there! Any which way you can! (Eastwood Style -Yeah I did that). But form beats out speed today legs stay glued together.
Advanced: Strict. False or regular grip take the time to make it quality. Could take six hours. We don't know. Somebody do it. Seriously. Kelly nailed this. you can do it too. Have fun!
MOBILITY RECHECK! Compare with 4/11/11.......Here we go!
Hey Gymnastics Peeps! Let's get mobile today and to quote my favorite mobility specialist lets try to unglue some nasty business! Maybe I just misquoted a little.... Ah what the heck. Here's the deal...
10 air squats hitting and holding for a beat.
then let's hit with good form and approach....
Left Leg Splits (use a med ball for support if u need) (2 minutes)
Right Leg Splits (only go to a place of tension, hold for the 30 seconds then back off and readdress) (2 minutes)
MIddle Splits (use a box to lean on and only stretch and try and relax!) (2 minutes)
Then Let's retest that air squat again 10 more hold for a beat at the bottom and up!
Go to the MOVEMENTS page and click on STRETCHING.....Check the video below:
Wear your pride at the games! WOD Gear has partnered with us to unleash the unique Ring Arm Shirt and CrossFit Gymnastics Logo Shirt. Shirts are $25 dollars. You can follow the link, order online, then come pick it up at the Home Depot Center (free shipping that way) at the WOD Gear tent or just buy it when you get to the Games. The first run is limited so they may sell out fast!
There is a Men's Cut, Ladies Cut and two different "American" and "Canadian" Flag Shirts on the right sleeve.
WOMENS SECOND SHIRT: http://www.wodgear.net/
WOMENS SECOND SHIRT: http://www.wodgear.net/
3 sets of Max effort Shrugs. Use a set of parallettes or if you are a Ninja take it to the rings. But be careful to not break at the elbow and focus on finishing in a nice tight active support at the top of each shrug. Watch the video and try and hit the position. Make your Traps hurt.
We finished up another extremely successful CrossFit Gymnastics Trainer Course this past weekend at CrossFit Brea in Fullerton, CA. The level of athletecism and understanding of body position keeps getting better as the community continues to soak up this information in a hurry! The biggest hurdle it seems for most gyms we teach at is a lack of good gymnastic equipment and where to find it. Like I said at the Trainer Course, the internet is your best friend and websites like Craig's list.org are a great place to find deals on folding mats and many other stuff. Now full parallel bars aren't required for a successful CrossFit Gym, but the more tools and scaling options you have to help skill development the better. Be diligent and keep searching for deals and contact us if you need help.
20 air squats with 40 pound vest
20 second holds in L-sit hangs with 40 pound vest
20 second hand stand balance holds with 40 pound vest
20 push ups in a 40 pound vest
20 GHD sit ups in a 40 pound vest
20 ring dips in - you guessed it, a 40 pound vest... Scale as needed.
Today we will use the Muscle up Bear Complex in a workout environment. Remember this is CrossFit Gymnastics so a break in form is a break depending on the rules of this game. Today we want to really focus on form, grip and body position throughout this sequence of movement.s
Beginners: use a band and strap it through your hands and under one foot.
Intermediate: No band, tight body
Ninja: 20 lb Weight vest.
REP Scheme is as follows: Use the Death by Scenario: 1 sequence the first minute, 2 the second, 3 the third until your grip, form or body position breaks down or you can't make it with in the minute. then rest 1 minute and head back down the ladder to 1. Again the focus is quality movement.
2 rope climbs (15 feet)
4 Muscle Ups
6 Handstand Push ups
300 meter Run
6 Rope Climbs (15 feet)
2 Muscle Ups
300 meter Run
4 Rope Climbs (15 feet)
6 Muscle ups
300 meter Run
Dusty Hyland 10:32, Unknown 9:21
My team from DogTown, competed at the Tri-County Shakedown at CrossFit Fast in Southern California this weekend. It was a team event where we had to do a number of high rep exercises in a team format using CrossFit Guidlines and rules. In the First Workout, we had to collectively perform 4 rope climbs, 200 wallballs and then 40 muscle up before we finished with another 200 KB Swings and then 4 rope climbs with a 20 minute cap. Many teams struggled with the Muscle up portion of this workout as is usual. We finished the workout, and I employed a gymnastic ring swing into a kipping muscle up (more or less a front uprise) it was really effective. My grip didn't fail, I didn't rip and we moved on pretty quickly.
Here is a shot of my back swing, while not perfect, pretty ideal to help generate power using body tension and a manipulation of the body from an extended position in the back swing to a hollow or flexed position in the front swing. So our skill set is for form: 10 sets of 10 ring swings no form breaks. Arms locked out, no false grip. Go Get it.
"Do not train a child to learn by force or harshness; but direct them to it by what amuses their minds, so that you may be better able to discover with accuracy the peculiar bent of the genius of each."
This is UGLY I'm not gonna lie.
Play along if you dare...designed to attack the midline, the shoulders, grip strength and to simulate what training for a 5 Minute Ring routine would be like. (They are never 5 minutes BWAHAH) Here is the rundown:
1 minute MAX Efforts while running a continuous clock:
Wall Handstand Push Up
Knees to Elbow
Back Extension on the GHD (Flat Back)
Pull ups (Chin Over Bar)
Rest 1 minute
17 Minutes of Fun. Each Rep is a point. Go for Form first. Kipping is allowed on the Pull up bar everything else is strict.
Sean working muscle up progressions at the Butchers Garage in Copenhagen Denmark...
Here is a Handstand Reboot from 3/1/11. See how your progress is coming along!
take all the time you need and shoot for good balance and form in your balance skill set!
5 Max Parallette L Sits ---record each interval for time:
Rules to the game are:
1. Legs straight and Parallel
2. Toes pointed.
Get into a hand stand and perform 50 total negative pike lowered positions until toes touch the floor.
4 strict muscle ups
4 deadlifts 255
4 handstand push ups
400 meter row, for 4 rounds...
Diane... 21-15-9 reps - Deadlift 225lb Handstand Push-ups As Rx'd no kip...
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