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

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.

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.

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.

DIPS:

• 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

CHEST TO RINGS:

• 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

Skills for Saturday 12/17/11

Depending on the levels that come tomorrow this is our basic outline.

We will spend the first  10 minutes focusing on Flexibility:

• 3-10 second straddle holds
• 3-10 second pike holds
• 3 shoulder stretches

Rope climb footing work, the "j" hold

Core Strength:

• Working the negative "v" to lower, or tuck
• Side plank holds

Handstand Variations: there will be three levels to this

• Wall Facing holds
• Handstand taps-Wall or on Box/lateral walking
• Inverted burpees/Pressing to handstand/Handstand walking

Everyone will review proper handstand technique and then I will review each movement then we can work the skills at the appropriate level.

For those interested I can work a little 12 minute skill outline for you;

Handstand Challege Video

This is taking handstands to a whole new level!! Just getting you excited for what we are capable of if we put our minds to it.

Don't worry this will NOT be in our workout on Saturday. I just thought it was great to see and wanted to share it with you all.

I will post the plans for Saturday tomorrow night.I do know I will go over proper foot placement for rope climbs.After seeing so many of you with blistering LARGE  scabs on your legs I want to to try to help you avoid that for the next round of climbing. This part will really only be a quick review then I will move onto a few other very basic gymnastics skills for any newbies to my class.

I want to focus on great form in these skills and create solid muscle memory pathways for the times when we want to increase the intensity. It takes thousands of  attempts of these gymnastics skills to truly master them.

Workout for Wednesday 12/7/11

I am going to play this a bit by ear. I am going to be working a few things but my priority is the rope climb. Depending on the amount of people that come I will see what other things I can add.

Here is the outline.

Dynamic warm up:Gymnastics based
Core strength work:
3- 20 sec handstand holds
3-20 sec plank holds on ball
5 candlestick stand up one or two legs

Skill work:
Rope climbing for all levels!!
Please remember long pants or hi socks also shoes that can take a bit of heat on the inner sole.

Would also like to cover pistols too if time allows

Metcon quickie:
(for those of you who feel good about the climbing and want a little extra)
5 Rounds:
1 rope climb
5 pistols each leg
15 double unders