GETTING STRONG DOESN’T MEAN MUSCLEBOUND
@ron@ron_seeto is the perfect example to show you that you can put on a ton of muscle and still maintain your agility and mobility. You just have to spend the time working on your flexibility. (Check out his feed to see the videos - the repost app only let me post a pic of them)
Back handsprings are really coming together!
Vid 1: Cartwheel, BHS,BHS
Vid 2: Real time application of cues.
@coachkeithpettit’s tumbling guide is so damn good! Having a great reference guide to see what these movements are meant to look like and drills to clean them is awesome!
@benihle made the first sick video and I personally think it’s so cool! I give him a lot of shit for his video skills but it looks like tough love was all he needed! ❤️ Ben!
January 18, 2018
*Workout of the Day*
Complete as many rounds as possible in 20 minutes of:
Max Reps Bench Press (Bodyweight/75% BW)
100' Sandbag Carry (200/150)
200' KB Farmer Carry (32kg/24kg)
First time jerking from the blocks today and of course had to throw in some gymnastics at the end with Tony. Swimming and massage after got me all recovered and ready to train hard tomorrow 🏋🏻
🔑IT'S ALL IN THE SWING! Although there are 2 styles of Toes2Bar (one uses a larger swing cycle and the other a shorter,faster one), both require EQUAL ARCH & HOLLOW POSITIONS on both sides of the bar. When arch/hollow not balanced, you end up getting into the dreaded 'pendulum swing' and lose the rhythm. Best to practice small arch/hollows (aka "beat swing") to get the rhythm first. After that, can make larger and then try either style of T2B. Why are there 2 and which to use? The larger swing (as I'm doing in the video) is better for ENDURANCE (higher volume sets) since uses more of the larger back muscles and more swing momentum. Need to be stronger, but it uses less energy overall. The shorter/fast cycle relies more on ab/hip strength and uses shorter swing (that's why it's faster). You will get tire more quickly (since smaller muscles) so use this one for SPEED (short, quick sets). It takes time and can be frustrating to learn this, but if you start with getting a solid swing down first, you will be T2B in no time! 😁HMU with any questions!
FOOTHILLS, you’re up!! PULL-UP WORKSHOP!! This Saturday, January 20th at 9am in Conifer. Come spend the morning with coaches @digiannantonio_cf720 and @griffzigs as they go over progressions from the strength building pre-requisites to the more coordinated movements of kipping and butterfly pull-ups. Sign up on Wodify today!
@Regranned from @cfgymnastics - | HOLLOWWWWW WEEK |
▪️The basics may not be exciting but they are imperative in your training
🔺This arch/hollow drill may look basic but once mastered - it will allow you to apply it to high level skills with success 🙌🏼
🔺I show you how it can be applied to kipping on the rig and rings🤸♂️
1. grab a large dumbbell to place your hands on with an open palm
2. Grab a foam roller
3. The closer the roller is to your hips - the easier the drill.
▪️TRY: 3 x 20 pulses into a hollow
- slow & controlled
Demo’d by cfgcoach @pamelagnon
▪️Want to work with us on all things #gym#gymnasty? Join a weekend course! For athletes & coaches at all levels
#cfg#cfgymnastics#cfgseminars#handstands #gymnasty #crossfit#crossfittraining@crossfittraining
Having fun today doing some gymnastics and just vibing @devil_dog_fitness with some bar complex of
5 sets of 3 toes to bar 3 Kipping pull ups 3 chest to bar pull ups 3 bar muscle up ..... There’s no excuse at whatever age you are I’m 43 years and still working on being fit and strong but I want my gymnastics at least close to @alecsmith8 which I still have a lot of work to do but it’s so worth it .
Core Xplosion & all things handstands tonight in Gymnasty class...which meant we had to learn how to safely bail out of the hs walk so we did forward rolls also!!! Everyone did 👍🏻💪🏻. Hope you got something from it and had as much fun as I did coaching it 🤗 See ya next Wednesday night!!! #upsidedownisrightsideup#handstands#core#norep#gymnasty@3kings_athletics
Stay balanced👏🏼. Happy I’m getting back to walking after the shoulder injury🙌🏼 😊#crossfit#gymnastics#gymnasty#handstand#handstandwalks#walkitout#practice#fitness#upsidedown#crossfitshorebreak#wednesday#hunting#orangecounty#constantlyvaried#fun#turnfail#smile#workoutmotivation#workout#strongwomen#strong#strongisthenewskinny#lovewhatyoudo#motivated
Hey Bears next month(Feb 24th) come learn from the best in the business: The Gymnastics Fix workshop is brought to you by 2 international speakers, athletes, and health professionals- gymnastics phenom, strength coach Nicole Z and a Doctor of Physical Therapy, movement & conditioning coach, Dr Theresa Larson. You will learn how to fix those holes in your gymnastics game. We all have them so what are you waiting for...? This will also be a nice gymnastics prep for the upcoming @crossfitgames Open!
At this workshop you’ll learn and experience how to breathe effectively so you get the most out of your gymnastics movements, stabilizing your spine, moving from position to position.
Learn and experience where you are missing mobility (range of motion) and stability (control of the joints and movements) in your shoulder and the surrounding joints. We call these movement dysfunctions.
And learn tools on how to help yourself start fixing the above movement dysfunctions in the shoulder and surrounding joints.
Come get your learn on with Theresa and Nicole! #openready#gymnasty
Awesome backflip video by @javierlvx of Mexico! 🇲🇽 : Lamentablemente este es el fin del ... por ahora. -
Debo decir que tenía planeado tomar mucho más fotos pero al final la cuenta se redujo. -
Éste fue sin duda uno de los mejores viajes que he hecho en mi vida y definitivamente faltó mucho más tiempo para poder conocer más cosas. Habrá que volver después.
Durante el viaje visitamos 7 ciudades en 4 países diferentes en un periodo de 17 días.
China 🇨🇳 Vietnam 🇻🇳 Laos 🇱🇦 Tailandia 🇹🇭 -
Lo malo que en Bangkok no tomé ninguna foto y por ello faltó de subir. Aunque luego compartiré algunas aunque no sean del BackflipTour.
Y aún cuando me hubiera gustado poder sacar más contenido de esta idea espero que les haya gustado a todos. Creo que fue una porción de contenido diferente y divertida durante este periodo.
Tal vez y pueda continuar con el BackflipTour la próxima vez que tenga un viaje. ¿Ustedes qué opinan? Déjenme saber que les pareció. Espero les haya gustado. 😉
Gracias a todos. Mucho amor. Mucho aprecio. Saludos a todos bandita 😃🤟🏻
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A @wod@wodproofapp vid of me doing 40 seconds of toes to bar.. the on screen timer and rep counter prove that this is not a loop 😂🤞
I got 30 reps 🤘
This was the workout:
40 sec max reps T2B
7x 30-40% of those reps w/ 20 sec rest between sets 😅
Try it! 💪
This was a few weeks ago.. I’m still just getting back into my groove after having my wisdom teeth pulled 😰😪
It has affected my training waaay more than I thought it would 🙄😒
#smallbutmighty @wodproofapp #wodproofapp#gymnasty#crossfit
14 muscle ups unbroken. 30 kipping pull ups in a row. Handstand walking. Do you have these in your arsenal? Here's a short look into how we test and program progressions on gymnastics days:
____________ 💥Use tests that are reasonable and specific to the athletes desired skill level (example: how many muscle ups unbroken).
____________ 💥design movement prescriptions for holds, pulls, and presses as strength is gained over time.
__________ 💥create routines and combinations of shapes: only after the hard work is out in does the desired skill become accessible.
Tip: if you lack endurance with the TTB and Muscle Up, try the Pull to Invert (shown). The Lat engagement is real.