Saturday, December 19, 2015

Obstacle Agility Warm up:
Forward roll----Bear Crawl---Hurdles---touch the floor.......

Mobility- Shoulders, wrists and Hamstrings

Skill Warm up: 3 min
5 shoulder dislocates
5 scapula Push ups
Hollow Holds 20 seconds

Free Standing Handstands:

  • T-kick
  • finding your balance


Handstand Push up Progression work:
  • Tripod Stand- establish correct ROM
  • Pike Push up
  • HSPU on Boxes
  • HSPU to Ab-mats
Kipping HSPU Progression
  • Hip extension on floor
  • Hip extension up wall
  • Kipping HSPU controlled lowering!! free standing with me as well
WOD
Today we will be getting a chance to try out all of the skills have worked all year in one nifty workout!

 Twelve Days Of gymnastics skills

1.Wall Climb            1. plank hold( 20 sec)
2.Dips                      2. Paralett dips
3.Pull ups                3. Ring rows
4.Pistols                  4. to a box
5.HSPU                   5. HSPU on the floor or shoulder taps
6.Wall Balls             6. Wall Balls scaled weight and size
7.Dbl Unders           7. single unders
8.Burpees                8 Burpees
9.Toes 2 Bar            9. Sit ups/ knees to elbows
10.Push Ups           10. Banded push ups
11.Air Squats          11.Air squats
12. BoxJumps         12. Box jumps low height or step ups

It'll  go a little like this....
 1 wall Climb.... 2 dips, 1 wall climb....3 pull ups 2 dips 1 wall climb. on and on


*****modified version for my beginners is the workout to the right, don't worry you can do this too!!*******





Saturday, December 5, 2015

Kipping, Kipping butterfly Pull Ups

Warm Up: Agility and Dynamic

Mobility of Shoulders, Wrists and T spine

Shoulder stability and core:

A1: Windmills 5 reps each side x 3 sets
A2: Scap retractions 8 reps x 3 sets
A3: Arch Hold 20 sec x 3 sets

Body Positions for the Kip:


  • Hollow
  • Arch
  • Creating weightlessness
On the Bar:
  • Arch hold 10 sec
  • Hollow hold 10 sec
  • The swing
  • Banded strict pull ups as an option and creating the feeling of weightlessness
The Kipping Pull Up:
  • Low bar- 5 reps x 3 sets
  • Creating a muscle memory
The Butterfly kip:

  • Low bar 5 reps x 3 sets Arms only - weightless
  • High bar- working the leg pattern
  • Connecting the two NO PULL YET
The Butterfly kip for athletes who's shoulders are ready and they are capable of strict pull ups.

Optional Workout:

5 rounds for quality of:

  • 5 pull ups- any style you are working on- Banded, Strict, Kipping, C2B, or Butterfly
  • 10 V- Snaps or 8-Toes 2 bar
  • 15 Air squats


Saturday, November 14, 2015

Muscle Up Progression Work





Circle stretch with attention on shoulders and wrists:

Warming up 3 rounds:

3 Pull Ups- strict clusters of 1.1.1 are fine
3 Push Ups- elbows IN
3 pvc pipe dislocates

Creating tension with shapes:
  • Hollow hold
  • arch hold

Can you dip on rings? 
  • Holds on rings- elbows locked out, thumbs facing forward rings in proper alignment 20 sec x 3 sets
  • 3 sets of 2 low dips on rings/ or bar

False grip and the pull to ribs:
  • False grip review and taping 
  • Low rings seated on floor, ring pulls with false grip 3 reps x 3 sets- (get rings into chest)

Transition:
  • 3 reps 3 sets of Pike turn over on the floor
  • Low Rings- 3 reps 3-4 sets( or more) of the turn over with press out- sitting ON THE FLOOR
  •  3 reps 3-4 sets turn over with legs raised at end- Can you wiggle your fingers- NO DEATH GRIP
  • Muscle up rigging strict (weighted- adv)
  • Boxed turn overs for explosive hip recruitment- plates to higher box

HIGHER RINGS:
  • Establish false grip wiggle fingers
  • Establish grip and hanging hold 5 seconds
  • Strict pull on high rings

Full Strict  partner spotted Muscle Up attempts/successes 3 sets of 2 resting as needed.

Saturday, October 31, 2015

Rope climbs here we come!!

Warm up:

  • 30 fast feet jump rope
  • bear crawl 
  • 5 shoulder dislocates
  • ladder drill
Gymnastics Stretch: shoulder focus and hips

Core and Shoulder stability:
  • Front lean rest with scap retraction 10 reps x 3 sets
  • Hollow Hold feet down shoulders up 20 sec x 3 sets
  • Plank hold with single leg lift 5 ea leg x 3 sets- can be banded
Rope Climb:
  • Pully System 2 reps increasing weight x 2 sets
  • Hanging tuck holds on rope 15 sec x 3 sets
  • Working the leg locks- "J" and 'S"
  • laying to standing first then,
  • Climbing attempts
Workout: 12 minutes of
  • 1 rope climb
  • 5 heavy cleans
  • 200 M run
Modified:
  • 2 pulley rope climbs/or 2 laying rope to standing
  • 10 hand release push ups or banded push ups
  • 200 M run/ 15 cal AD

Saturday, October 17, 2015

Kipping mechanics and Wall climbs

Gearing up for Southie!

Topics

  • Kipping for pull ups and chest to bar
  • Wall climbs
  • The kip of the HSPU 
This is a lot to cover in one class but several people have been asking this week for help in these areas.  We will try to get at least a bit of time on each skill and then I will let you separate and attack that which is stressing you out the most and hope to help you dial in some technique.

Dynamic Warm Up: Running hopping skipping..... 

Banded shoulder stretch and wrist mobility.

Shoulder stability and core strength

  • A1: 5 KB windmills each arm x 3 sets
  • A2: 20 sec arch hold x 3 sets with PVC in hands
  • A3: 30 sec hanging hold x 3 sets
Skill Work for Kipping:
  • two positions of the Kip
  • the tap swing for the kip
  • Hand release for that moment of weighlessness
  • Putting it all together with an aggressive snap and pull.
On to the wall:
  • Push up starting point
  • Arm position
  • can you Handstand Hold ? Can you HS hold belly facing and touching wall?
WOD: 
(**this is optional and meant to give you and idea of adding wall climbs while slightly fatigued)

7 Min cap:
Scaled version:
5 rounds of
  • 10 thrusters
  • 6 snatches
  • 2 wall climbs
RX'd version
 5 rounds of:
  • 10 Thrusters
  • 6 snatches
  • 4 HSPU

Saturday, October 3, 2015

Handstands of all varieties! 10/4/15


Handstands All Around!!

****Depending on the skill level of those attending will determine if we start walking or not.

Obstacle Agility Warm up:
Forward roll----Bear Crawl---Hurdles---pike walk -- 5 wall angels x 3 sets.

Mobility- Shoulders, wrists and Hamstrings

Skill Warm up: 3 min done together

5 lunge kicks slowly!!- "t" stands
5 scapula Push ups
Hollow Holds seconds- one leg out hold 3 sec 5 each side- core strength

Handstand

  • Stacking the body
  • teeter totters on line on floor 8-10 reps
  • holding ( mark floor with chalk line
  • Free Standing by pulling away from wall then with a partner

Handstand Push up Progression work:
  • Tripod Stand- establish correct ROM
  • Pike Push up
  • HSPU on Boxes
  • HSPU to Ab-mats
Kipping HSPU Progression
  • Hip extension on floor
  • Hip extension up wall
  • Kipping HSPU controlled lowering!!

Handstand Walking 
  • Falling practice
  • Wheel Barrell walks with a partner 
  • Shrug, then shifts
  • walking around a box feet on box
ON YOUR OWN TIME: OPTIONAL

Skinny Diane:
 15-12-9
Handstand Push ups
Deadlifts- Heavy

Friday, September 11, 2015

Muscle up progressions and skill work

Dynamic Gymnastics Warm up: Shoulders, wrists, Hips

Shaping:
  • Hollow hold
  • Arch Hold
  • Grip- and taping of hands/wrists
Warming up 3 rounds:
3 Pull Ups- strict clusters of 1.1.1 are fine
3 Push Ups- elbows IN
3 pvc pipe dislocates

Can you dip on rings? 
  • Holds on rings- elbows locked out, thumbs facing forward rings in proper alignment
  • 3 sets of 2 low dips on rings/ or bar

False grip and the pull to ribs:
  • False grip review and taping 
  • Low rings seated on floor, ring pulls with false grip

Transition:
  • 3 reps 3 sets of Pike turn over on the floor
  • Low Rings- 3 reps 3-4 sets( or more) of the turn over with press out- sitting ON THE FLOOR
  •  3 reps 3-4 sets turn over with legs raised at end- Can you wiggle your fingers- NO DEATH GRIP
  • Scaled can use bands for the transition as well
  • Muscle up rigging strict (weighted- adv)
  • Boxed turn overs for explosive hip recruitment- plates to higher box

HIGHER RINGS:
  • Establish false grip wiggle fingers
  • Establish grip and hanging hold 5 seconds
  • Strict pull on high rings

Full Strict  partner spotted Muscle Up attempts/successes 3 sets of 2 resting as needed.

Friday, August 14, 2015

Pistols and Ring dips

Warm Up; 3 minutes of
25 single unders
5 Hip openers
5 inchworms ( press ankles down)
5 hollow hold to superman rolls

Flexibility:
30 seconds of each: x 2 sets

  • Straddle hold
  • Pike hold
  • butterfly hold
  • R/L calf circles
Skill Strength: 3 sets of:
  • 8-10 hollow rocks
  • 3 candlestick tuck jump or stand up 1 or two feet
  • 10 calf raises on each leg
  • 5 PVC dislocates
Focus Work:
  • Pistols:
    • To a box
    • with a band
    • On a box
    • Full depth
  • Dips:
    • 15 sec holds at extension x 3 sets
    • 3 count lowering with a band hold at bottom drive up (32x1)- use lightest band possible-3 reps
    • full ROM- eyes at the horizon tricep horizontal to floor
WOD:

EMOTM for 6 min:
  • 3-4 ring dips- modify as needed
then,

3 rounds for practice NOT time
  • 5 Pull ups-strict or 10 Ring rows(Lifestyle)
  • 10 pistols- 5 ea leg. modify as needed
  • 10 "V" snaps
  • 25 Double unders/50 singles


Saturday, August 1, 2015

Kipping Pull Ups and Toes to Bar

Warm up: 3 sets of:

  • 100 M run
  • 10 Hollow rock
  • 5 shoulder dislocates
Shoulder stability and core strength
  • A1: 5 KB windmills each arm x 3 sets rest 45 sec
  • A2: 20 sec arch hold x 3 sets with PVC in hands
  • A3: 30 sec hanging hold x 3 sets
  • A4: 6-8 'V' snaps x 3 sets
Skill Work for Kipping:
  • two positions of the Kip
  • the tap swing for the kip
  • Hand release for that moment of weighlessness
  • Putting it all together
Adding the Toes to Bar mechanics
  • Strict toes to bar or best attempts
  • knees to chest with quick kick
  • full ROM straight leg Toes 2 Bar
WOD: OPTIONAL on own time;

 7 Min EMOTM:
  • 4-6 Kipping pull ups immediately into 4 Toes 2 Bar
Alternate

 7 minutes EMOTM
  • 3-4 strict pull ups ( banded Ok ) with 4-6 knees to elbows

Saturday, July 11, 2015

Muscle Up progressions

Muscle Up Progression work:

Warm Up:
 3 sets of:

  • Running jump rope 50 M
  • 10 Hollow rocks
  • 5 push ups with 1 sec pause at the bottom
  • 10 sec Ring holds


Strength building:

  • The pull: False grip to chest pull from Knees 5 reps x 3 sets rest 1 min
  • The dip: ( bar at first ) 3-5 reps @ 32x1 x 3 sets
  •  Ice Cream makers - 3-5 reps x 3 sets band as needed
The Transition:
  • Standing pull throughs
  • Feet on a plate( or two) 3 reps X 3 sets
  • Feet on a Box- varied height based on skill
The Swing:
****I would like people to have the strength to perform MU strict before turning over a dynamic MU but learning to swing alone is helpful for later if your not strong enough yet.****

Strict Muscle Up:
  • High rings or Ring thing depending on ability.

If you want to do a Workout after class here is a nice little one:

EMOTM:12 Minutes

  • Min1: 2 Muscle Ups
  • Min 2: 8 T2B
  • Min 3: 4-6 HSPU

Modified:

  • Minute 1:4 Chest 2 Bar/kipping pull up
  • Minute 2:8 Toes to Bar/ knees to elbows/ v- sit ups
  • Minute 3:8 piked HSPU or on a box

Thursday, June 18, 2015

Core strength, Handstands and Handstand Push ups progressions

"Successful trainees are those who take gradual, consistent steps on the path towards long-term growth by prioritizing quality and mastery". Coach Sommer, the founder of Gymnastic Bodies, likes to compare this shift in mindset to the difference in maturity between a child and an adult.

I saw this quote today and thought, how many of us are really ready to make this "shift in our mindsets." I am assuming we are ALL still children at heart as we like to play, jump, laugh and go to VBC but, are we adult enough to make good decisions for our well being.

We all want the "Ohh Ahh" moment when we achieve some personal goal or a PR we set out for ourselves but sometimes we rush into it and end up with the "Oh No" moment instead.That's when we realize we have pulled or strained something because we were too impatient to put in the time to properly prepare our bodies.

It's real, this struggle within all of us. Daily, I have to mentally check in with my ego. I say I don't like to compete and I do very few competitions. Well, that is to say I do not sign up for competitions at an event but each and every day I compare myself and am competing in the gym. I look at other women's bodies, strengths, endurance, what times they did the workout in, what weights they chose.  Many times I know my body is breaking down and I should just work that weakness and strengthen my joints but then that little voice inside of me says... Oh just do it, just suck it up and get through this one workout.

Sometimes we need to step back and see WHY we are doing it or maybe not doing it. I hope that we can as coaches help you see the importance of stepping back and evaluating and listening to your bodies. We expect quality movements and this takes time, but creating this balance in your workouts is a wonderful thing. I believe in this train of thought. I may sometimes be reluctant to do that 30 minutes of shoulder stabilizing or core work but boy to I love it when I can hold up that heavy weight and say, "Damn that felt good, I felt strong". So most days you will see me grumbling a bit as I do some hollow holds, use the crossover symmetry and take a few extra minutes to foam roll.

So take a moment and appreciate the way our programming is set up to help stabilize joints, to slowly mold our bodies into things we want them to achieve.

Come to those extra classes and ask for some help stretching those tight joints or help in gaining some range of motion that may limit you in doing a skill properly. Your bodies will thank you for it. Then in most cases you will have the chance to say Ohh Ahh I did it!! many many times in the future. 

So... the reason for my little rant is that on Sunday we will be having gymnastics class. I am going to spend the first few minutes doing some partner stretches and there may be a moment when I stretch you.( yeah I know some of you love and hate this!) Then we will work a few solid gymnastics core movements to strengthen our whole bodies.

you may recognize them...

  1. Hollow Holds- working our anterior core
  2. Arch holds- working that posterior chains using the glutes and Mid back
  3. Chin over holds-The key here is that training your strength endurance at slightly lower intensities builds more than just muscle. Your connective tissue needs longer to adapt, and as such you should spend time mastering the bent-arm chin hang before moving on to more advanced (and potentially injury-inducing) pulling movements such as muscle ups and rope climbs.
  4. Standing Pike stretch- helping to assess flexion through the hips and those with tight Hamstrings may struggle here.

Followed by Handstands and Handstand push ups in a progression of achieving the strength to safely do them.

Come it'll be fun, and you might even feel a little better in the process.

-Heather

**Thank you to Breaking Muscle for providing some information for this blog

Saturday, June 6, 2015

Kipping skill work for Pull Ups and Toes to Bar

 Warm up 3 rounds:
  • 100 M run
  • 10 OHS with PVC
  • 10 Dislocates
  • 3 strict T2 Bar attempts
II. Kipping Positioning
  • 20 Sec Hold x 3 sets
  • Superman Holds with PVC
  • 5 Hollow rocks x 3 sets 
  • 5 Superman Rocks x 3 sets
  • PVC pulses

III. Partner Work
  • 10 sec shoulder retractions x3
  • Dead Hang pull up - or attempts
  • 3 of 5 sets of swing stops
  • 3 hand releases
  • Partner spotted kips.
  • For those who are trying to connect I will cover the transition. 

IV. Using the kipping mechanics to do the Toes to bar.

Skill Practice WOD:

5 toes to bar- strict ot kipping
10 deadlift moderate weight
5 kipping pull ups
25 double under or singles

Tuesday, May 12, 2015

Gymnastics Strength and Pistols

Gymnastics Class- Sunday, May 17th



Warm up:
 3 rounds of:

  • 20 single unders
  • 20 sec HS Holds
  • 10 Hollow body in and outs
  • 15 Calf raises ea leg
Mobility :

  • Straddle stretch hold 20 sec x 2 sets with partner
  • Shoulder Partner stretch three ways
  • Ankle stretches Wall and banded
Skill Focus: Pistols
  • On a box 3 reps three sets each leg
  • Banded or with a plate
  • Full ROM pistols on the floor
WOD: 3 rounds for time of:
  • 250 Row or 200 Run
  • 10 pistols each leg- scale as needed
  • 5 OHS or Goblet Sq if limited in squatting mechanics
  • 5 STRICT Pull Ups or 10 Ring rows for scaled option


















Saturday, April 25, 2015

Muscle Up skill work

Warm up: 2 rounds of

  • running jump rope
  • ladder drills
  • 5 dislocates
  • 5 inch worms with down dog
Mobility- Wrists and shoulders

Skill warm up with 3 rounds of

  • 3 push ups
  • 3 pull ups
  • 10 sec ring holds

Transitioning the Muscle Up:

A1:False grip pull to chest 3 reps x 3 sets
A2: hip openers on floor 3 reps x 3 sets

On the rings: 5 stations where we need to each work several times
  • Working the hip open to support on floor
  • Banded transitions to press out 3-5 reps rest as needed
  • Feet on box to transition
  • the swing plus the pull to the hips
  • ring thing 3 reps ( scaling up with weight)
High ring muscle up attempt:

  • Each person who can  do a pull up will attempt 1-2 strict muscle ups with assistance
  • IF person can transition well we will add the kip into muscle up with/ without spotting


Saturday, April 11, 2015

Handstands, HSPU and some kipping technique

Obstacle Agility Warm up:
Forward roll----Bear Crawl---Hurdles---touch the floor.......

Mobility- Shoulders, wrists and Hamstrings

Skill Warm up: 3 min

Handstand Holds 15 seconds
5 scapula Push ups
Hollow Holds 20 seconds

Handstand Push up Progression work:


  • Tripod Stand- establish correct ROM
  • Pike Push up
  • HSPU on Boxes
  • HSPU to Ab-mats
Kipping HSPU Progression

  • Hip extension on floor
  • Hip extension up wall
  • Kipping HSPU controlled lowering!!
WOD

"Skinny" Diane

15-12-9 of:
Handstand Push Ups- any variety or level
Deadlifts 225/155 (rxd),185/125, or 155/105

Cash Out:
STRETCH






Saturday, March 21, 2015

Dips and some paralette work Sunday March 22

Obstacle Warm up!!

Shoulder Stability and Core Strength development:
  • Scap retractions 10 reps x 3 sets
  • Establishing the hollow body 3 sets 10 sec holds
  • 5 KB windmills on each side x 3 sets
Mobility:  
  • Shoulders (with pvc), wrists and triceps

Paralettes:
  •  L-Holds tight core engagement
  • 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
Rings:

·         ***Goal Keep rings still and eyes looking at the horizon
·                       Dipping with correct shoulder placement

  •          2 -15 second ring holds hands at 11 and 1

·         Can you increase the load while holding? 
  •         3 -10 second holds with tucked or piked legs

·         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. Or on bars banded or not banded
  •  If we have time we might do a few tuck ups to inverted holds on high rings for fun ;0)

WOD: AMRAP in 10 minutes

  • 5 Dips rings/scaled is banded on rings or on Paralettes 
  • 5 Push up Pass through on Paralettes  (Beg.can work just the pass through and back)
  • 25 Dbl unders or 50 single under work(beginners)

Saturday, February 21, 2015

Muscle up progression work



Warm Up: 

Dynamic gymnastics style with shoulder and wrist stretching

Shaping:
  • Hollow hold
  • Arch Hold
  • Grip
Warming up 3 rounds:
3 Pull Ups- strict
3 Push Ups- elbows IN
3 pvc pipe dislocates

Can you dip on rings?
  • Holds on rings
  • 3 sets of 2 low dips on rings/ or bar

False grip and the pull to ribs:
  • False grip review and taping 
  • Low rings seated on floor, ring pulls with false grip

Transition:
  • 3 reps 3 sets of Pike turn over on the floor
  • Low Rings- 3 reps 3-4 sets( or more) of the turn over with press out- sitting ON THE FLOOR
  •  3 reps 3-4 sets turn over with legs raised at end- Can you wiggle your fingers- NO DEATH GRIP
  • Scaled can use bands for the transition as well
  • Muscle up rigging strict (weighted- adv)
  • Boxed turn overs for explosive hip recruitment 

HIGHER RINGS:
  • Establish false grip wiggle fingers
  • Establish grip and hanging hold 5 seconds
  • Strict pull on high rings

Full Strict  partner spotted Muscle Up attempts/successes 3 sets of 2 resting as needed.

Saturday, February 7, 2015

Handstand Push Up Focus

Dynamic Warm Up

Shoulder and wrist mobility

Strength Work: 3 rounds of:

  • 20 Sec Handstand Hold
  • 20 Sec Hollow hold
  • 10 Scapula Push Ups
Skill Set: HSPU
  • Tripod hold- headstand to plank push out
  • HSPU feet on floor
  • HSPU feet on a box
  • HSPU establish full Rom with varied Ab-Mats heights
WOD: 

30 Double Unders then,  (60 single if cannot do double)

10-8-6-4-2-1 of
  • HSPU- scaled as needed
  • OHS- scaled as needed (PVC OK)
  • Toes 2 Bar or Sit ups
then 30 Double unders 

Saturday, January 17, 2015

Kipping Skill Work

I: Warm Up:

3 min Jump rope
+
Dynamic Gymnastics stretch and mobility


II. Kipping Positioning on the floor
  • 20 Sec Hold x 3 sets
  • Superman Holds with PVC
  • 5 Hollow rocks x 3 sets 
  • 5 Superman Rocks x 3 sets

III. Bar Work
  • 10 sec shoulder retractions x3
  • Dead Hang pull up - or attempts or negatives
  • 3 of 5 sets of swing stops
  • 3 hand releases
  • Partner spotted kips.
  • For those who are trying to connect I will cover the transition.
IV: Toes 2 Bar- Basic overview

WOD: 10 minutes AMRAP of:

5 Pull ups any variety
10 double unders- 20 single unders
5 Toes 2 Bar or knees to elbows- scaled
10 Air Squats
5 push ups- banded -scaled

Saturday, January 3, 2015

Gymnastics Strength and Pistols

Warm Up and Mobility

Strength work:
3 Rounds of:

  • 20 sec Handstand Holds
  • 15 Sec L paralettes
  • 25 Calf raises each leg
Skill Focus:
  • Pistols
WOD

 Row 500 Meters then complete,

5 rounds of:
  • 10 Pistols ( 5 a leg)
  • 10 Push ups/scaled banded
  • 10 Pull ups/scaled ring rows
then,
500 M row