Gymnastics/Tumbling

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Kipping Pull-Ups with Jeff Tucker

By Jeff Tucker with Jeannie Bassi

In Gymnastics/Tumbling, Videos

February 03, 2011

Video Article

There is no violent hip drive in the gymnastics kipping pull-up. Instead of using the lower body to drive the pull-up, the upper body powers the movement. Why is this useful? It’s insurance at exhaustion. If you have the best mechanics before working to exhaustion, you can buffer the deterioration that happens under fatigue.

“That’s why I’m saying just go ahead and initiate it with upper body in the first place,”… Continue Reading

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DogTown CrossFit Muscle-Up Drills

By Dusty Hyland and Kelly Pearsall

In Coaching, Gymnastics/Tumbling, Videos

February 01, 2011

Video Article

“Today, we’re going to show you a couple drills we’ve developed to help you get you through that transitional phase,” says Dusty Hyland, co-owner of DogTown CrossFit in Culver City, Calif. He’s joined by fellow coach Kelly Pearsall, and together they provide some gymnastics tips that will help you develop your muscle-up.

The coaches start their drills at the parallettes and work on the pulling-to-pushing transition. The next step is trying… Continue Reading

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In Coaching, Exercises, Gymnastics/Tumbling, Videos

January 30, 2011

Video Article

At the Rogue Vs. Again Faster Throwdown held in Lake Tahoe, Calif., Chris Spealler had the chance to coach at CrossFit Avalanche. Here’s his crash course in the butterfly kipping pull-up.

“It’s just like pedaling a bike, but backwards,” Spealler says.

Starting from a dead hang, Spealler teaches the foot movement of the butterfly kip.

“Heels to the butt is like the loaded gun,” he says. “This is what makes me go up.”

According to Spealler, the key… Continue Reading

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Retooling Jason Khalipa's Handstand Push-Up

By Carl Paoli with Jason Khalipa

In Coaching, Gymnastics/Tumbling, Videos

January 28, 2011

Video Article

“Why do you think everyone was sucking so bad at those handstand push-ups on the rings (at the 2010 CrossFit Games)?” asks coach Carl Paoli, a trainer at San Francisco CrossFit and owner of Naka Athletics. As you might guess, he has some ideas about how to improve your handstand push-up.

Join Paoli as he puts Jason Khalipa through handstand push-up training.

Paoli critiques Khalipa’s freestanding handstand push-up and offers suggestions for… Continue Reading

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Frog Tuck With Jeff Tucker

By Jeff Tucker with Jeannie Bassi

In Gymnastics/Tumbling, Videos

January 20, 2011

Video Article

“If you go forward in this thing, if there’s any kind of failure, that’s where you’re going to eat it,” Jeff Tucker cautions as he watches his gymnast, Jeannie Bassi, demonstrate the frog tuck. “So I always tell people all the time, ‘Throw a pillow in front of you.’”

Join Tucker and Bassi for more gymnastics progressions to develop midline stability and body control. Today’s progressions involve the frog tuck, which helps an athlete develop balance… Continue Reading

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Teaching the Pull-up to a Large Group: Part 2

By Adrian Bozman and Lisa Ray

Video Article

There are many progressions for learning the kipping pull-up, and different cues will work for different athletes. Join HQ trainers Adrian (Boz) Bozman and Lisa Ray as Boz instructs coaches on his method of teaching the pull-up to a large class.

In Part 2, Boz begins by fielding Michael Giardina’s question about shoulder position. Boz says he wants to stop athletes from “overthinking” the movement, so he speeds it up and keeps the… Continue Reading

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Teaching the Pull-up to a Large Group: Part 1

By Adrian Bozman with Lisa Ray

Video Article

There are many progressions for learning the kipping pull-up, and different cues will work for different athletes. Join HQ trainers Adrian (Boz) Bozman and Lisa Ray as Boz instructs coaches on his method of teaching the pull-up to a large class.

Boz begins with an overview of the steps: the swing, the drive, the kip and the return. Then he introduces the whole movement, explaining why it’s useful and functional… Continue Reading

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Learning the Handstand Walk

By Dusty Hyland and Kelly Pearsall with Valerie MacKenzie Voboril

In Coaching, Gymnastics/Tumbling, Videos

December 26, 2010

Video Article

Welcome to DogTown CrossFit, home of 2010 Games third-place finisher Valerie MacKenzie Voboril. Today, Dusty Hyland and Kelly Pearsall, two DogTown CrossFit coaches, are teaching the handstand walk. CrossFit.com recently posted a WOD of a 100-meter handstand walk, and Hyland and Pearsall aim to prepare athletes for that WOD by working on the handstand position and the progressions to the handstand walk.

The progressions start with the handstand… Continue Reading

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