If you’re faced with lengths of handstand walks in a workout, why not use a pirouette to turn around and come back?
“To do a handstand pirouette, you have to have a really good sense of where vertical is,” says Laurie Galassi, a gymnast and coach at CrossFit Santa Cruz.
Starting beside a wall, Galassi has her athlete establish a solid handstand position. Then Galassi has the athlete kick upside down and take a… Continue Reading
The kipping handstand push-up is about using the power of your hip to help your arms, says gymnast and coach Laurie Galassi of CrossFit Santa Cruz.
The first step is to practice the hip explosion while simply lying on the floor.
“Lie on your back; pull you knees into your chest. I am curling my tailbone up off the ground, and you’re going to explode out of that position,” Galassi says.
The mistake athletes sometimes… Continue Reading
Doug Chapman asks a poignant question: “How many girls fear Elizabeth because of the freakin’ dips in it?”
Enter the kipping dip.
For Chapman, owner and coach of affiliate CrossFit Ann Arbor/HyperFit USA, the teaching progression begins on the parallel bars.
“The dip is the squat of the upper body. I want you to think about that,” he tells a group of athletes at his gym in Michigan. “From my perspective… Continue Reading
What do you get when you suspend a big, orange bucket by a rope from the ceiling? Pommel-horse practice.
At this CrossFit Gymnastics Advanced Trainer Course, Sean Lind explains the bucket is what precedes the ever-tricky pommel horse.
“What we’ve done here is we’re creating a training tool we’ve used in gymnastics,” he says.
With their feet inside the bucket and their legs extended, athletes will simply move in circles with their hands hitting… Continue Reading
While good technique is important, you simply need a certain amount of strength to perform a strict handstand push-up. Luckily, there are all kinds of ways to build that strength.
Laurie Galassi of CrossFit Santa Cruz shows several in this video, including a piked handstand push-up. The next step involves a handstand and partial range-of-motion reps to a pile of AbMats. Galassi reduces the number of reps in each… Continue Reading
Although it might seem like a simple movement, the forward shoulder roll—commonly known as the forward safety roll—can mean the difference between a broken bone and just a few bruises, gymnastics guru Jeff Tucker says at this CrossFit Advanced Gymnastics Trainer Course.
“I know this seems really, really, almost condescending of a movement,” he explains. “But in daily life, when you see people fall, what… Continue Reading
There are three rotations in a cartwheel, instructor Sean Lind says at this CrossFit Gymnastics Advanced Trainer Course. There’s also a handstand component and a hamstring component.
“We need to master all of them,” he says.
The class begins learning the movement by simply placing their hands on a stack of mats and swinging their legs around the end of the mats.
“When I land I want to stabilize my position,”… Continue Reading
There are many ways to teach the kipping-pull-up progression, and they’re all designed to help athletes understand the gymnastics movement. For Level 1 Seminar Staff member Cherie Chan, the teaching progression starts with the “dead bug.”
“We’re gonna go in what’s called kind of a dead bug,” Chan says to an athlete struggling with the movement. “So your feet are going to go to the sky and point your toes.”
The athlete… Continue Reading