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!

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!