“Rich is trying to quit the workout,” Games Director Dave Castro says with a laugh while standing outside during the CrossFit Tour event in Big Sky, Mont.
So he yells up to Froning’s hotel room.
“Rich, come down,” says Castro, still laughing. “Don’t be afraid.”
Froning’s response: “You can’t make us.”
The challenge—pulled from a hat—is 8 back… Continue Reading
One of CrossFit’s most-loathed movements, the burpee also represents a skill that can be transferred to other exercises, says gymnastics and movement guru Carl Paoli of San Francisco CrossFit.
“I go from flexion to extension to neutral to extension to flexion to neutral,” he explains. “It’s hard. And it goes back and forth, and it has so many moving pieces. That’s why the burpee is so hard.”
Athletes must move correctly with the knees out… Continue Reading
CrossFit Gymnastics trainers Jeff Tucker, Jessica Gray, Julie Barnes Maurer and Keith Wittenstein explain the many warm-up movements part and parcel to gymnastics.
In Part 2, coordination is also tested with arm circles in opposite directions, followed by one-leg balances. For the balances, athletes are asked to close their eyes to work on proprioception.
“Our senses are super important in trying to do different things for our… Continue Reading
CrossFit Gymnastics seminar trainers Jessica Gray, Julie Barnes Maurer, Jeff Tucker and Keith Wittenstein explain the many warm-up movements part and parcel to gymnastics.
It starts with walking on the toes, then goes on to walking on the toes with arms overhead, followed by walking on the heels, and then walking on the heels with arms overhead.
After that, scrape your heels forward, do a walk with an alternating calf… Continue Reading
Watching a person walk around a room can reveal a lot.
In a Gymnastics Trainer Course at Ascent CrossFit in Casper, Wyo., gymnastics guru Jeff Tucker talks about assessing athletes through simple movements. First, he has participants press PVC pipes over their heads and open their shoulders as much as they can.
“We’re just looking through some very simple movement here—what your body does,” Tucker explains.
He’s keeping an eye out for whether people… Continue Reading
Now that you’ve done your time with band-assisted muscle-up prep in Part 1, Carl Paoli takes you to the next step.
In Part 2, the gymnastics and movement specialist jumps on the rings and swings. He does so with a pseudo-false grip: the thumb over the index finger. His hands turn out when his feet are behind him.
“If I have that and I can swing and the rings are still still and not going… Continue Reading
Consider this your muscle-up primer.
In Part 1, gymnastics and movement specialist Carl Paoli shows us the band-assisted muscle-up prep he uses for every athlete.
“I need to be able to bow back and forth as a pretty strong shape that can kind of just be manipulated, molded,” he begins.
Paoli breaks down the progression into four steps:
1. Hip extension and flexion.
2. From hip extension to a fast sit-up.
3. From the sit-up… Continue Reading
For those clients who don’t yet have upper-body strength, the ring row is a good scaling exercise for the pull-up, Julie Barnes Maurer says in this Gymnastics Trainer Course. Immediately putting them on the bar isn’t a good idea, much less having them kip, she emphasizes.
When performing the ring row, “really think about engaging your lats I don’t want all the stress to be on your elbow and your biceps,” Maurer says.