Posts during February 2012
02.29.12 2-29-12
MOBILITY DAY:
Hey guys we are going to want to spend the day rolling out our nasty bits with Jeff Alexander from Network Fitness:
Grab your Rumble Roller and for the next 14 minutes roll out
- Delts
- Pecs
- Lats
Remember to breath and relax into the Foam Roller.
then do the following three times:
- 10 Shoulder Dislocates w PVC
- 10 Overhead Squats w PVC
- 10 Good Mornings w PVC
- Hamstring Calf Stretch w PVC
- Butterfly Stretch w PVC
Finish with a Mile Jog!
See you tomorrow!
02.28.12 02-28-12
A)
- Handstand Hold ( wall assisted if needed) 3 x 45’s
- 3x10 weighted chin-ups
B) 8 min AMRAP
- 10 clean & jerks @ BW-or ¾ BW
- 10 burpees
Chen Yibing of China @ Gymnastics World Championships in Tokyo, Japan, Oct. 10, 2011
Notice the tight hollow body as he swings
02.26.12 02-27-12
· Front lever hold 3 x 25’s ( any scale)
· 3x 10 ring dips ( add weight if possible)
B) Metcon
20-15-10
KBS @ 24kg/16kg
Sumo Deadlift high pull @ 24kg/16kg
02.24.12 02-24-12
A) 3x5 Skin the cat
5x5 strict Pull up with weight ( Increase weight each round)
B) 4 rounds for time
15 toes to bar
10 pushups
5 Front squats @ 155/115
02.22.12 02-22-12
Mobility day
A) Warm-up
5 x
- 10 dowel pass through ( Over hand grip)
- 5m Crab walk, ( hips high)
- 10 beat swings (tight hollow body)
B) Row 1000m Smooth
address any mobility and flexibility issues. 1-3 mins each stretch.
02.21.12 02-21-12
A) 3 x 30 hollow rocks
3 x 30 Arch rocks
5 x 5 weighted Chin-ups
B) 20-15-10
KBS 32kg/24kg
SumoDeadlift Highpull ( same KB)
C) 5 min amrap of double unders
02.17.12 02-17-12
Skill work:
take 30 mins to develop a pull over. Strict pull up, hold and flex your hips over the bar and finish on top.
This can be done with straight legs or bent legs.
* if you do not have a strict pull up, then work on strict pull up strength* I.e. using bands.
02.16.12 CROSSFIT BOGOTA LAST WEEKEND!
A pic of the motley Crew at the Crossfit Gymnastics Trainer Course last weekend at CrossFit Bogota! What a great city and a great bunch of people. It's amazing how CrossFit is exploding all over the world. Thanks Geoff and Crossfit Bogota for hosting! Greatest Paleo Drink known to man...Coconut Milk and Fresh Squeezed Lemonade. BOOM!
02.15.12 02-16-12
A) Strict weight Muscle-ups
* proper warm up before attempting with weights* 1-1-1-1-1
B) Metcon
6 rounds for time
5 Turkish Get ups 24/16kg
5 toes to bar
50 double unders
02.14.12 02-14-12
A) L Sit: 5 x 35’s [Advanced :on rings]
B) Metcon:
3 rounds
10 Headstand Pushups ( Strict) scale as needed
50 double unders
10 Box jumps 20”/16"
02.13.12 02-13-12
A) Tuck planche:
3x 20’s holds ( Any scale)
B) Metcon:
3 rounds for time
- 20 Weight lunges [10 per leg] 135\95lbs ( Barbell in front rack position)
- 15 toes to bar
02.10.12 02-10-12
Yuri Van Gelder: Holding an L-Sit Support ( Arms straight, lats active and rings turned out)
(Iron cross training)
Ring push-ups: 3 x 15
Cross support: ( Top position on rings: straight body, straight arms and rings turned out)
Beginner-4 x :30’s Advanced- 4x:45’s
B) Metcon
4 rounds: rest 30’s Between each round
5 Back Squats @ 1.25xBW
20 Hollow body rocks
02.09.12 02-09-12
A) 3 x 5 Tick Tocks (feet land on elevated box if needed)
3 x 20 plate push-ups ( push ups with plates on the outside of your hands, Push up and land on the plates, then pop down)
B) Met con 5 rounds:
8 DB push press Per arm-[55lbs/35lbs]
15 toes to bar
Run 250M
02.08.12 02-08-12
Gymnastics Conditioning:
Tabatta Shotguns
20 secs of work, 10 secs of rest.
Shotgun: Start in a Hollow Hold and crunch into an active tuck.
Tumble Trak Pass in a Stunt Show in Chicago 2008!
02.07.12 02-07-12
A) Not for time:
3 x 12 ice-cream makers/scoops
3 x 8 Dragon flag/flys
3x 10 ring rows ( Feet on a box)
Dannny Rodrigues (France) performing a Victorian hold (horizontal iron cross) on still rings at the 2009 European Championships.
The hardest possible held cross on the rings in gymnastics!!
02.06.12 Use Shoot Thrus in Your Warm Up!
Make Sure your Glutes are active and your hips are fully open in Front Support.
A) HSPU – Full ROM (scale on box if needed)
5 x 5
False grip holds: 3 x :30’s ( On bar or rings)
B) Metcon
5 rounds:
7 Squat Snatch 115/85
7 Ring dips (Strict)
02.04.12 OPEN GYM NIGHTS!
A) Mobility work
Warm-up X 2 rounds
100 double unders ( break them into as many sets as needed)
10m Bear walk
10m Crab walk
10m Inchworm with pushup
30 Beat swings ( Gymnastic kip)
B) address any mobility issues, A.R.T., foam rolling, stretching, Lacross ball work.
Who goes regularly to open gym at a gymnastics facility near their CrossFit Box?
DogTown Gymnastics Connection at Los Angeles School of Gymnastics this past week.
02.03.12 Old School False Grip Work: Chest to Rings
Get Five Chest to Rings Pull ups in a contracted Hollow Position. If you need a spot get it!
02.02.12 Get Inverted!
A) Box hurdles:
10 rounds, not for time:
Set of a row of boxes, approx 15m in length.
Box height can be all the same, or different in height. (12", 16", 20", 24")
Objective is to jump over each box, with continious momentum until reaching the end of the 15m. ( Remember to be engaged through a hollow body)
* Space the distance between each box accoringly, to give enough room for travel between each
Coach Dusty Circa 98' under former Head Coach Mircea Badulescu
02.01.12 02-01-12
A)
5 rounds Not for time
- Perform 5 Handstand/Headstand Push-ups, After each push-up hold 7's in handstand
- Perform 3 dips: Beginner - P-bars, Advanced: Rings, after each dip hold support for 10 seconds
B)
12 min Amrap
- 50 Double unders (forwards)
- 10 kettle bell Swing 32kg/24kg
- 15 Sumo Deadlift Highpull *32kg/25kg* With kettlebell
- 10 Hammer slams ( onto a tire)
- 50 single skips backwards
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