Friday, December 14, 2012

Saturday 9am and 10am Gymnastics Skills

Ring Holds and Ring Dips

There will be a mini 15 minute skills session at both the 9am and 10am class tomorrow.

A: 2 -15 second ring holds hands at 11 and 1
B:  Can you increase the load while holding? 
  • 3 -10 second holds with tucked or piked legs
C: Ring dips- Hands turned OUT to 11 and 1 for entire range of motion
  • 3 sets of 5 with tempo 2 down, HOLD AT BOTTOM for 2, then straight up, hold at top for 1, rest one min between sets.
  • Scaled is done banded. 

Friday, November 23, 2012

Muscle Up Progressions

Warm Up:
2 rounds:
30 fast feet jump rope
10 Shoulder lateral lifts
3-5 hollow body rocks to fast sit up- think about arm transition
5 Indian push ups

Wrist stretch and shoulder stretch on bar

Skill Work:

  • 3 strict Pull ups + 3 Kipping pull ups x 3 sets
  • 3 Dips x 3 sets- HOLD AT THE BOTTOM for 10 then push out of it
  • False grip hold on bar :10's x 3
****scaled would look like this:
  • 3 banded pull ups working negative + 3 jumping working negative count of 3 down
  • 3 banded dips or on parallettes
  • False grip holds- on rings getting used to position
B: Transitions to Muscle up- (I will be going over how to do these skills)
  • 3 jumping muscle ups x 3sets- on parallel bars 
  • 3 sets of 3 sternum to rings- working a good tight swing
  • scaled will work these banded on low rings

10 minutes work on ONLY TRANSITIONING
  • This is from open body on the bands to the low dip only
  • Also we will look at jumping to the low dip as another option
  • scaled can do the transition with majority of the weight on the feet for the entire movement
C: Muscle Ups:

  • For those of you who are ready we can take it to the high rings for a few Muscle ups. I will be able to spot these ONLY for those who can transition with little to no problems.

Friday, November 9, 2012

Working On The Parallettes Nov 10, 2012

Warm Up and Stretch out:

Shoulder Stability and Core Strength development:

  • 2 sets of 10 banded sword pulls
  • 2 sets of 10 return the sword ( yeah this name is made up!)
  • 2 sets of :15 sec hollow hold with 5 hollow rocks - keep your shapes held!
On the parallettes we will work:
  • Plank Position holds- push ups and pass throughs- together at my count-( Can be Modified)  
  • Dips with shoulders back and retracted elbows tracking back and close to the body
    • 3 sets of 7-10 reps with 60 sec rest between sets
  • Holds 
  • Banded dips or unassisted- learn correct shoulder and body positioning
Skill work: 4 Rounds of  below for FORM
  • 1- :15 sec L-hold on Paralettes
  • 5 Dips rings or other
  • 5 Push up Pass through on Paralettes
  • 20 Dbl unders or 40 single under work
Here is a video of the pass through with out a push up at the beginning to give you an idea of one of the things we will cover.

Friday, October 26, 2012

Gymnastics Skills Work 10-27

Depending on who turns out for this will determine what we get to.

This lesson is designed for ALL skill levels. Handstands are something you need to do hundreds of, maybe even thousands to get the hang of it. Come in and get some practice in.

2 rounds-

  • Tuck to a Hollow lowering to a tempo of (33x1)3 down- hold at bottom for 3 then and right back up to tuck- x10
  • Shoulder dislocates and circle 8's- x10  
  • Banded Plank pulls- 5 each arm
  • Shoulder taps 10 each side on floor or box

Body Position review - ribs down arms locked and covering ears, active shoulders

Lets roll! Learning to fall safely- quick review of how to bail - 3 Handstand forward rolls each

10 minutes of handstand work:

  • Three rounds of:  1.1.1 cluster of
  • (1 wall climb- 3 active pulls away from wall and 5 shoulder taps each arm- come down)- this is ONE
  •  Scaled this would be:1 wall climb and climb down- 5 taps with feet on a box - three kick to handstand attempts 

Pressing to handstand- For the remainder of the class we will work this it can be done against the wall,banded or on a box.

Scaled just pressing to a ball position. Or pressing into a headstand.

For those of you not ready to press up the time will be spent practicing free handstands with a spot or holds on the wall.


Friday, October 5, 2012

Saturday 10-6 Gymnastics WOD

Warm Up : 3 rounds
  • 5 jump through Iron Cross and slow negative
  • 5 Candlestick to 16"/18" Box jump       
  • 5 skin the cats
Skill Work: FRONT LEVERS -
  • Front lever cluster: x 3 sets rest 90 seconds between sets
WOD: AMRAP in 12 of:
  • 3 Front levers
  • 5 T2B or V-Ups hand must touch toes
  • 5 push ups on parelettes/Floor(L1)
  • 5 Ring Dips/ Paralette dips (L1)
  • :20 sec Handstand hold (wall facing or back)  

Friday, September 21, 2012

Saturday Sept 22nd

Handstand, Handstand pushups and a little Rope!

Ok here we go this should be a fun class.

  •  Hollow holds :10sec x 3 sets
  • Shoulder taps 10- (5 each side) x 3 sets
  • Candlestick to tuck jump or 1 leg stand9 3 x 3 sets
  • Free Handstand Holds with a partner :10 sec x 3 sets
  • Tripod holds :10 Sec x 3 sets
  • Kipping HSPU 1.1.1 x 3 sets
C: 7-10 minutes of work on HSPU and Rope climb review
  • HSPU- wall facing - advanced
      • Ab Mats- Pack
      • on a box - Newbies
  • Rope climb go over foot position, lock and the leg extension
      • Climb attempt
      • Newbies flat back to upright position work- TIGHT CORE

WOD: AMRAP in 12 of:
  • 5 HSPU
  • 10 Pistols (5 ea side) or Candlestick variations
  • 1 Rope Climb- or 2 Flat back to standing rope pulls
See you all in the morning!!

Friday, September 14, 2012

Saturday 9-15 Gymnastics Workout

Dynamic Warm up
Shoulder and wrist Mobility and Flexibility

  • 3 strict Pull ups + 3 Kipping pull ups x 3 sets
  • 3 Dips x 3 sets
  • False grip hold on bar :20's x 3
****scaled would look like this:
  • 3 banded pull ups working negative + 3 jumping working negative
  • 3 banded dips or on parallettes
  • False grip holds
B: Transitions to Muscle up- (I will be going over how to do these skills)
  • 3 jumping muscle ups x 3- on parallel bars 
  • 3 banded turn overs on low rings x3
  • 3 sternum to ring swings on High rings x 3 (scaled will be ring rows with feet on a box)
C: Single muscle up work on high rings for those who are ready- these will be spotted or done with a catch system.

D: 5 rounds
  • 1 Muscle up ( scaled is banded or 2 dips and 2 pull ups)
  • 10 V- snaps ( scales hanging in and outs)
  • 200 M run
This workout is not for time I want you to try to maintain GREAT form throughout the workout.

 Here is a link for the banded muscle up we will be doing if you want to take a look. Thanks to GWOD...

Thursday, September 6, 2012

Date Change for Class

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.

Heather ;0)

Sunday, August 26, 2012

Next Class Sept 8th

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!

Friday, August 10, 2012

Gymnastics Skills for 8-11-12

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!

Friday, July 13, 2012

Muscle Up Progressions

Warm Up:
2 rounds
30 fast feet jump rope
10 shoulder dislocated
3-5 hollow body rocks to sit up- working arm transitions
5 Indian push ups

Two way shoulder stretch on bar
Wrist stretch

Skill work:

False grip holds 3 sets of ten seconds each- on bar

3 sets 5 dips- HOLD AT THE BOTTOM 5 sec- (rx'd/banded) rest 2 minutes between sets)
                     shoulder past the rings forearm should be VERTICAL
3 sets 5 chest to rings  rest 1 minute between sets (rx'd/Banded)

10 minutes working the transition- open body on bands - to deep dip position.

For those who are consistently successful with the transition the rest of the time can be spent working the muscle up controlled! Full ROM on either the high rings or banded on the low ones.

Remember these things are scalable and everyone can work at their own speed and  level.

See you in the morning

Thursday, July 5, 2012

What if I say, "I can" today?

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!   

Friday, June 29, 2012

Saturday 6/30

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

Pistols Progressions:
*Set up
*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.

Thursday, June 14, 2012

Skills Work for June 16th

Handstand Push Ups

Warm Up: 3 Rounds of:
5 push ups
10 shoulder pass throughs
10 second hollow body hold
10 M crab walk

 Hamstrings and wrists stretches

Review HSPU body mechanics

Skills Work:
3 sets 5 HS shoulder shrugs against the wall
3 sets 5 HSPU on a Box or Floor
3 sets 5 HSPU- these need to be slow strong sets looking at form breaks in rib cage and elbows

**You are doing a push press of your body weight-but upside down! Good form is essential to success! These can be spotted, banded or done to ab mats.

Advanced people can work their last set on pirolettes or as a free standing HSPU as a challenge.

Cash Out:

3 sets 10 Toes to bar or knees to elbows- Building core strength

Friday, May 11, 2012

The Muscle Up

5-7 Dynamic Warm up
Flexibility and Core strength

Quick warm up and review of:
3 static 10 sec holds on rings
3 sets of 5 dips (can be banded)
3 sets of 3 dead hang chest to ring pulls ( this can be done with feet on the floor)

False grip review:

The Muscle up: Just too dang much to write about.

We will work it at various levels dialing in getting to the sweet spot when turning it over.

Can stay at
*Level 1 feet firmly planted on the ground
*Level 2- Banded with full ROM 

Those who are truly ready we can work on the swing with a false grip and give it a go on the full set of rings!

Friday, May 4, 2012

Handstands, Free Handstands, and HS Walking

May 5th

Depending on who turns out for this will determine what we get to.

This lesson is designed for ALL skill levels. Handstands are something you need to do hundreds of, maybe even thousands to get the hang of it. Come  in and get some practice in.

2 rounds- partner up
Hollow/superman rocks -10
shoulder stretch  
wheel barrel walk- forward and backwards
Light as a feather- core control!
Wrist stretches

Lets roll! Learning to fall safely quick review of how to bail

3 sets  walk outs
3 plank to partial handstand hold 5 sec on a box
Blocking drills- get the hang of locking out those elbows
3 sets of 3 wall climbs with shoulder shrug at top HOLD

10 minutes of handstand work:
To a wall - working pulling away actively
Free standing with a partner- time the holds or try to hold longer tighter etc than your partner.   

For those of you who are ready to walk or practice turning or pressing up to HS I would be more than happy to help you with that.

Below is what awaits you.... not really but amazing what can be done in a handstand.

Friday, April 20, 2012


Pistols and Basic Rope Climbing technique:

Dynamic Warm-up:
2 rounds
100M running Jump rope
5 L-leg raises
5 hollow roll to in and out sit ups
5 shoulder dislocates

Lunge stretch for Hams and Quads

Pistols Progressions:
*Set up
*5 candlestick to two foot stand
*5 candlestick to single leg/or single leg lower to candlestick

7-10 Min Work Banded(L1)/ to Box(L2) or full depth pistols

Rope Climbing
*Hang test
*locking Feet
* Learning the "J" hold

Friday, April 13, 2012

GWOD 4/14

Stretch and Flexibility for Wrists and shoulders

Mastering the hollow hold for core strength

We will be working on the rings today!

All of these moves will be with the support of a partner or two:

3 sets Skin the Cats to toe touch
3-5 Inverted holds- 10 seconds

Front Levers : These will all be done with various sized bands to gain some core control and strength.

All skill levels are welcome to come try out some new skills!  

Monday, April 2, 2012

Hold IT!

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.

Monday, March 5, 2012

Keep working those basics

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:
3 rounds:
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.

Friday, February 10, 2012

GWOD 2/11/12

Handstand Push ups are For Everyone!

Warm up: Shoulders and Wrist flexibility

Skill Review:
5 Hollow body rocks
3 Handstand holds 10 seconds each

Skill work:
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

Sunday, January 15, 2012

Great time had by all

I hope everyone was as happy as I was with the Muscle up class this Saturday. Everyone who came got to perform several complete ROM muscle ups.

Andrew who has been coming regularly to gymnastics was able to get his first muscle up unassisted!

Thanks Nicole for video footage!Check it out on our Facebook page.

Bruce and Matt were working on fine tuning the muscle ups they already have so they can become stronger and more efficient.

All tho others who attended are only a few weeks away from getting theirs too. I am excited to start checking off those gymnastics goals on the board.

Anyone who has questions about gymnastics skills or the class please feel free to email me or catch me at the gym.

The next gymnastics class will be held on Feb 11th, 10:00 am.

Friday, January 13, 2012

GWOD 1/14/12 Muscle ups

We will be working all levels of muscle ups. Please bring tape for your wrists if you have it. This move requires a false grip.

  • Flexability
  • Working the False Grip 
  • The dip and down phase of the muscle up  x 3
  • The Transition and locating the "sweet" spot
  • Getting after the full range of Motion -10 minutes of concentrated work
    • Full foot placement
    • Banded
    • With Velocity- we don't train velocity until a person can do it slowly with strong form

I am excited to get after it! See you in the morning.

Friday, January 6, 2012

GWOD 1/7/12- Dips and Chest to Rings

Looking at the goal board I see a lot of Muscle ups. There are two definite skills that need to be mastered before undertaking the muscle up.

Dips and chest to rings pull ups.

That is our focus this Saturday, scaling will be there for all levels.
Warm up:
3 Rounds
  • 20 second Shoulder openers two directions
  • 15 second hollow holds
  • 5 quad openers each side

Skill Work: Looking for  Form first then strength and mastering perfection
Ring dip instruction
Chest to rings- review false grip.

  • 3- 10 second static holds with turn out
  • 3 sets of 5- full range dips with 5 sec lock out on top
    • Level 1 banded
    • Level 2 Rx'd
    • Advanced- weighted- dumbells or vest
  • 3 sets of 3 dead hang chest to rings
  • 3 sets 3 controlled swinging only
  • 3 sets 1 swing, 2 chest to rings
    • Level 1: on low rings feet planted or banded  working negatives and jumping to chest
    • Level 2: 5-7 minutes controlled swinging with moderate pull up or getting body to horizontal
    • Advanced: as Rx'd