4/21/12

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

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!  

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.

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.

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.