At this CrossFit Gymnastics Advanced Trainer Course, instructor Sean Lind shows how to establish support on the rings before pressing to a shoulder stand. The position is the foundation for performing a handstand push-up on the rings.
“In gymnastics, this is a very basic movement. But for our CrossFitters, this is going to be an advanced movement,” he explains.
Lind demonstrates by beginning in an L-sit. He moves his… Continue Reading
Gymnast and CrossFit coach Laurie Galassi of CrossFit Santa Cruz breaks down a movement that causes a lot of jitters and requires a safety-first approach: the back tuck.
Galassi notes that while being able to power-clean your body weight might indicate some of the physical attributes needed for a back tuck, a clean provides little of the “air sense” needed to perform the gymnastics skill. Progressions are the key to safe learning.
“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… 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… 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… 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… Continue Reading