Gymnastics/Tumbling

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Video Article

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

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In Gymnastics/Tumbling, Videos

May 28, 2012

Video Article

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

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Scaling the Pull-Up With Ring Rows

By Julie Barnes Maurer

In Gymnastics/Tumbling, HD Videos

May 13, 2012

Video Article

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.

… Continue Reading

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L-Sit Variations

By Julie Barnes Maurer

In Gymnastics/Tumbling, HD Videos

April 07, 2012

Video Article

Get ready for a quad burner as Julie Barnes Maurer teaches you how to work your way to a parallette L-sit good enough for your gymnast friends.

She begins by having athletes sit on the floor and squeeze their quads “so tight that maybe your heels come off the floor.”

Next is the tuck-hold position. While on the parallettes, the quads are parallel to the floor, the shins are perpendicular, and the toes are pointed… Continue Reading

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Muscle-Up Virtuosity: Part 2

By Laurie Galassi

In CrossFit, Gymnastics/Tumbling, Reference, Videos

February 26, 2012

Video Article

CrossFit Santa Cruz’s Laurie Galassi is a gymnast and CrossFit coach. In this instructional video, she breaks down that most challenging CrossFit movement: the muscle-up.

After dealing with body shaping and grip in Part 1, Galassi addresses the place where everything usually goes awry: the transition.

Working from a position lying under the rings, Galassi demonstrates the transition by pulling while keeping her legs out front as… Continue Reading

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Muscle-Up Virtuosity: Part 1

By Laurie Galassi

In CrossFit, Gymnastics/Tumbling, Reference, Videos

February 19, 2012

Video Article

CrossFit Santa Cruz’s Laurie Galassi is a gymnast and CrossFit coach. In this instructional video, she breaks down that most challenging CrossFit movement: the muscle-up.

Focusing first on body shapes and hand position, Galassi explains how very small adjustments can make a big difference on the rings.

Of course, the false grip is critical to success, and no, it isn’t very comfortable. For those who tend to get red and raw wrists… Continue Reading

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CrossFit Radio Episode 211

By Justin Judkins

Audio Article

On Episode 211 of CrossFit Radio, host Justin Judkins interviewed CrossFit 1525 owner Nikki Goldin and CrossFit Gymnastics subject-matter expert Jeff Tucker. This episode was webcast live at 6 p.m. PDT on Wednesday, Feb. 15, 2012.

The WOW (Workout of the Week) is from CrossFit Fairbanks in Fairbanks, Alaska.

Complete 10 rounds for time of:
315-lb. deadlifts, 3 reps
6 burpees
9 toes-to-bars

1:35 Nicole “Nikki” Goldin owns CrossFit 1525 in… Continue Reading

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Pull-Up Virtuosity: Part 2

By Laurie Galassi

In CrossFit, Gymnastics/Tumbling, Reference, Videos

February 06, 2012

Video Article

CrossFit Santa Cruz’s Laurie Galassi, a gymnast and the fifth-place finisher at the 2011 NorCal Regional, shares her coaching tips for mastering the pull-up. In Part 2 of the series, she focuses on timing—the moment of weightlessness, to be specific.

“When I snap from arch to hollow, in the back of my swing I find this little weightless moment only if I come to an aggressive stop,” Galassi says. “If your rhythm is… Continue Reading

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