Gymnastics: Is defined as Physical exercise designed to develop and display strength, balance, agility and mental capacity. This is three of the 10 fundamental skills of Crossfit.
You will be able to access the Vagabond Crossfit gymnastics WOD for each week here as well as any other crossfit and gymnastics related information that I think might benefit our community.
Visit the site, and come work those skills!
Looks like we are changing the date for Gymnastics to SEPT 15th. With all the excitement over the Garage Games at CFNE and wanting to go cheer on those VBC Crossfitters that are going we thought it better to postpone the class a week. I will see you all on Saturday the 15 for Muscle Up Skills and a short WOD for FORM.
Just checking in with everyone. I wanted to let you know the next gymnastics class will be on Sept 8th and I am planning to go over muscle ups. There is always a lot of interest in this class but not always a large attendance.
Guidelines to be able to do a muscle up vary but a starting point would be to have at a minimum three strict ring dips and three strict pull ups. With the programming we have been doing I think there are a lot more people in our gym that are close to this goal.
If you want to learn the basics and start to build up some muscle memory for this movement we will do them banded. For this you just have to be able to support yourself on the rings not necessary to have the 3 and 3 listed above. Then for those who are ready we can do some form practice on the low rings then get it up onto the high rings for a few sets.
I also wanted to know what people think about have a quick gymnastics based WOD at the end of the skills work. Sometimes people come straight from a Sat workout but for those of you who don't or would like to do a different sort of WOD it might be fun.
Give me a shout out either here or on Facebook. See everyone in a few weeks!
Handstand Push Ups and Pistols are the name of the game today!
Warm Up: 2 rounds;
2 bridges (or attempts)
10 second straddle hold in each 3 positions
5 Candlestick Tuck Jumps
5 Free Handstand holds- newbies can use the wall
Skill Work: Pistols and Handstand Push Ups
Since the Fitness Phase made a go at the HSPU this week I thought it might benefit a few people to spend a little time on the technique and practice getting our bodies into the right position to make mastering these a bit easier in the long run.
We will be doing:
3 sets of 5 Handstand shrugs
3 sets of 2 wall climbs
3 sets of 5 HSPU on a box with active shoulders and full lock out on top.
For those of you who are onto the HSPU on the wall already you will move from wall climbs to against the wall to paralettes to obtain a FULL HSPU
The second half of class we will run through the proper way to get a safe Pistol.... Hmm are pistols ever safe without proper training? The answer is NO anyway you look at this question.
Pistols will be done on the floor to a box and banded so EVERYONE will be able to do these in some way that works for their bodies and what they are ready for!
Slightly irregular post but realizing something about trying new things and getting a little uncomfortable sometimes. You see, gymnastics has been something that I just did, I don't remember being afraid or not wanting to go out and try whatever my coach set up for me. I guess I had that childlike fearlessness when it came to that sport.
Flash back to May of 2011, and walking into VBC. Everything was intimidating and scary Kevin included. But I was now in my 40's and wanted to get better and stronger NOW before that long slow drop in bone density and old age started getting the best of me. I spent the year shuffling along on runs and trying to finally do a mile under 9:07. Each and every time I went to the gym I would be nervous. Sweaty palms, nervous stomach I even had to wait to have my morning coffee for fear it would come back to haunt me during the workout.
Then the thoughts of olympic weight lifting, kettle bells, and wall balls would come to mind and make me quake at the mere thought they might be in a workout longer that 15 minutes.
It has been a year of big ups and downs, I competed in my first CrossFit competition in November and placed 4th. I joined the competition phase of Kevin's great programming and I realized I was in the zone again. I came in on the prescribed days and trusted that the workouts would get me stronger, faster and better at all sorts if things. I had my first PR a 255lb Deadlift with the help of Nicole, who would set up the weights and just say "You Got It". I ran a mile tester in 7:23 and a 5K in 24:01. I thought "What the heck! This stuff works." I realized what the key was to my success. Overcoming the fear, Trusting the coaches and the programming. But if I am to be honest it really came down to wanting to get better, or maybe believing I could get better if I just just kept trying.
I was hit hard when I dislocated my shoulder in March 2012 on a 100# snatch that I had done quite well just the day before.Then I had surgery in April. Unable to workout at all for 8 weeks not even PT was the most difficult time for me. I realized then, that first and foremost this was a mental battle, I had to believe I would be back again. That once again I would be able to run jump and play ay VBC.
It got easier and easier to not workout, to just let things go, the daily routine changed and so was I and not for the better. Each and every movement was painful, sitting, sleeping, sneezing, showering, just putting my hair up impossible. Then came the big one. I am frightened!! Scared to bump it, hurt it, pop those anchors right out. PT is a three time a week, hour of pure pain, and not only physical but mental. I want to tap out to say ENOUGH IT HURTS! But I just can't. I lock down the pain breath deep and try to relax. My PT guy it twisting my arm in a move that resembles a WWF fighter take down and he says. "WOW, you really have a great attitude. I know you are going to come back just as strong as you were." That was my wake up call.
Skip to July 1st. It came to me. It's all in the attitude. Yeah I know so darn simple. I WILL get better stronger, faster each day that I show up and believe that I can. Yep, that's it. I know a million people have said this before, but it's true.
Each slow step I take towards healing I think. Oh yeah, last week I couldn't do this at all. Yep it sucks and I want to die cuz I am so slow and out of shape but I CAN DO IT. Maybe its modified or all together a crazy different workout just for me but I am at VBC. I am overcoming my fear, I am getting uncomfortable and putting in the effort.
So for all of you who are sweaty palmed thinking nah I can't do this workout, skill, lift etc. It's true, if you say you can't you are right. But maybe this time choose that you CAN do it. That's what I am going to do. Join me it'll be an adventure. That much I can be sure of!
We are working skills not having a complete workout especially since Saturday Team WOD will be a good one.
Flexibility 5-7 minutes
For those who do not do the Team wod I will have a dynamic Warm up on the board
*5 candlestick to two foot stand
*5 candlestick to single leg/or single leg lower to candlestick
If your legs can handle it we can work a few banded or free standing 3 sets of 5 concentrating on form.
Front and Back Lever work: This will all be done banded this is a complete core workout!
For those of you who have never done these before I will start you with some inversions on the rings and get you used to where you are first.
Warm up: Two rounds
20 single unders
5 Hip openers each leg (pistols with ankle on opposite leg lower body to horizontal)
5 side plank walks
Work on core and shoulder stability:
L-Holds 15 seconds on 15 second rest x3
Choose from - rings, piralettes, or floor (whole body lifts in L hold off ground)
Complete 3 in and out situps to hollow hold then roll to superman, 2 each side, x 3 sets rest as needed - this will make a total of 12 sit ups each set.
Handstand holds- 20 sec on 10 second rest 3 rounds. face or back to wall
If you are new to Handstand and worried, try putting your feet on boxes or varied heights, or place your hands on the floor by a wall and just kick ONE foot towards the wall gently keep elbows LOCKED and hands at shoulder width until you get the feel of it..
Our next gymnastics classes will not be until April-14 due to my surgery coming up this week! I am excited to say we will also have Mike Dillon one of our new trainers helping me out.
For the next few weeks during the opens competition we will be putting the Saturday gymnastics classes on hold. This certainly doesn't mean you should stop working those basic skills.
This week get inverted try:
5 walls climbs ( keep those arms close to your head and the shoulders active or shrugged)
5 candlestick to tuck jumps
5 toes to bar or knees up as high as you can.
Keep your core tight on all of these moves and work form and not speed.
Gymnastics class will start back up on April 7th.
Here is a video on the candlestick tuck jump for those of you who have never seen one. Be sure to get up WITHOUT using your hands and keep your knees pressed together. Advanced people can get up with one leg like a pistol.
I will post a new skill set each week if you feel like trying them and feel free to grab me or email me if you have questions.
5 Hollow body rocks
3 Handstand holds 10 seconds each
Positioning of the HSPU:
3 sets of 3-5 HSPU full ROM on Box
3 sets of 3-5 HSPU against wall with Abmats or hands on plates
(Those who want to try Kipping HSPU I will review this as an option.)
3-5 HSPU on Pirolettes- this is a true full range Handstand Push ups motion- Advanced only