Novemebr 30th Gymnastics WOD

Hi Gang, Sorry so late getting this out. Here we go.
A:Dynamic Warm Up and Flexibility

• Core strength building - 3 x 20 seconds ea. Hollow body holds, Supermans 20 second rest- repeat
• 3 x 3-5 second Bridges
• 3 x 10 Plank shoulder taps

Skill review: Handstand walking and wall climbs

Metcon WOD


5 rounds for time:

30 double unders ( scaling 75 single unders)
10 push ups
30 Air Squats

10 foot  Handstand walk ( this can be scaled to wall climbs, lateral wall walks or shoulders taps)

NO gymnastics class tonight

There will be no regular 5:35 class tonight.

Take a little time to work on your flexibility and mobility. These two things when worked on a regular basis will greatly improve your range of motion and ability to keep in good alignment when lifting and doing other activities.  Try holding a straddle stretch for 3 minutes cumulative and then a right and left leg forward in a Split/or scaled variation, one leg on a box, couch or other item about 20-30" off the ground lean forward towards the extended leg and hold.

I plan on doing some mobilization and then baking a Paleo Sweet Potato pie and a few other things to get ready for Thanksgiving. I hope to see everyone who can make it to the 9 am class tomorrow, if not have a great Thanksgiving.

Heather

Good times had by all.

This weekend we had a fabulous turnout for what was my first CrossFit multi-gym competition. I have always been that person screaming on the side lines wondering if I could be heard by my friends and husband as they tried to push out that last rep or struggle through a goat workout. Now I know, YES those familiar voice in the crowd of yelling can be heard and DO make a difference. It is this type of camaraderie that makes CrossFit truly different. WE are strong -yes, we work hard- yes but more than anything we are a team we are bound together by this unexplainable family like bond. Yes we are competing but there was no boundary to who we would scream for, everyone was cheering for everyone. I can't explain it. I wanted everyone to do well. I could see the determination in these strangers faces and I wanted to know there name so I could be heard.Telling them they were great they were doing it, they would get to the end. Just do ONE MORE. Such a powerful thing this CrossFit stuff  if only we could cheer each other on in all aspects of our lives instead of trying to knock people down or step over people on our own way to where we were headed.  Just a little shout out to all those voices I knew and didn't know who cheered me on this weekend. Thanks ;0)

Workout for Wed 11/16

Dynamic Warm up

Stretch and Flexibility work

Skills:

3 rounds 1 minute hold cumulative of:

Handstands-free, wall or half wall

L- Holds on parallettes or rings

chin over bar

Skill review:

HSPU

WOD: "Short Mary"

AMRAP in 15 of:

5 HSPU

10 Pistols

15 Pull ups


Remember all skills are scalable, I want to work good form and create healthy muscle memory pathways.

Just a quick note about goals

I am sure you have heard it said before but make your goals SMART. OK, so I really can't remember what each letter means exactly but this is the gist of it. They need to be,

• Short term- as in maybe you can get it in a few weeks, 
• Measurable- today I can do one, hmm.. what can I accomplish if I put my heart and soul into it in three weeks.
• Attainable - hellooo you crazy's who put back tucks, walking 100 ft. or muscle ups- you MUST come in and WORK to make these come true, were they a lark or do you REALLY want them
• Repeatable- My double unders are a perfect example did 15 in a row last week- today did three!!! I work on them almost every time I come in, I WILL get them!
• T- Hmm you will feel Totally great when you reach these goals ;0)

I look on our goal board and I care if you succeed,I want you to have that fist pumping in the air feeling. When you reach a goal I feel it too, it's awesome!

I was watching a video with Coach B teaching and he said once a person hits a PR even if it is 1 pound he has them STOP, yep Stop, this makes sense. Lets celebrate those small goals, it takes a hell of a lot of work to get there ENJOY it. If you lift a little more or try one more HSPU it might fail and what will you remember, that last defeat, celebrate the successes. You already PR'd that day and did more than the last time, next time you are in we will have you up the anti.

A little side note:
I got an email last night about someone who only weeks ago could not hold themselves up on the rings and keep them still for more than a second.  Now not only could they hold themselves up but they have the strength to do dips UNASSISTED! 

I am fist pumping!!


I will post tomorrows workout tonight sometime.

The Handstand

Handstands are one of the most fundamental skills in all of gymnastics. If you were to take a snapshot at almost any point in gymnastics someone would be going through, in or out of a handstand.

To be able to hold a free standing handstand should be a goal for all Crossfitters.   What better way could you show absolute core control, or midline stabilization that can be transferred to almost any Olympic lift, HSPU, Dip and many other exercises.

Here is some basic information to get you started if you can’t make it to a class.

Stand about four to five feet away, facing the wall, use padding under you if alone! Lift your arms straight up over your head. Lunge forward and place both hands in front of you on the floor, shoulder-width apart, about a foot away from the wall. Keep your fingers spread out slightly and facing forward. 

Using the momentum from your lunge, kick one leg up toward the wall, and then follow it with your other leg. Keep your arms straight. Think ACTIVE SHOULDERS.

It doesn't matter which leg you lead with -- you should do what feels most comfortable. If you aren't able to get all the way up into a handstand it can help to have a spotter who pulls your legs up (be sure they hold at your thigh NOT on your knee).

Once you get into a handstand, check your form and positioning. Try to be as straight as possible:

• Keep your legs straight and together, with your toes pointed towards the ceiling.
• Tighten your stomach and back so you aren't arching your back or bending in the hips.
• Peek at your hands, but don’t stick your head out.
• Push down through your palms so your shoulders and arms are fully extended, elbows always locked out.
• Think about how tight and straight you would need to be if this was an Overhead press. Same position but upside down.

Once you can kick up to a straight handstand, practice holding it for a few seconds longer each time. This will help you strengthen the muscles you'll need to hold it without a wall, and improve your balance as well.

Once you master the handstand think of how much easier those HSPU will be!

VB Gymnastics WOD 11/9/11

We are starting a new style of class this week. Most of the people who have been coming to class regularly are ready to put all their hard work to the test. For the next month I will review one area of skill work and then we will do a Gymnastics WOD. I want to see everyone really get going on all the new skills we have been working for the last few months.  By doing a WOD I can watch you move through the skills and start to analyze where and when people are breaking down. This then can help me work your weaknesses on a later date and see where we might need to pay some extra attention in our skills work.


This was the fun we did today!

WOD: AMRAP in 15 of:
3 Front levers- banded
6 HSPU- strict and scaled
9 Toes to Bar from dead hang