Week 8 - The 1:00 Pull-up #MoveYourBody
Our group of fitness coaches are doing a unique fitness challenge each week. These are fun, brief tests that we will each be doing. But we want YOU to join the movement. 👊
This week’s challenge tests your ability to move your own bodyweight.
Due to an intense recovery period for my Golfer’s Elbow, I had the opportunity to do this challenge modified!
Well done by the athletes who completed the full minute pull-up! But check this video for a way to participate even if you don’t have strict pull-ups!
Anyone and everyone is encouraged to join in, just post your video, tag me and the #canyoumovechallenge
#flexfriday Let’s go Big Fella! it’s been a great week here @justtrain_cleveland we’re still doing muscle-ups every Friday this Month. Check my story for tips on how to learn how to do a muscle-up #gymnastics#gymnasty#packlife
I have ALWAYS struggled with gymnastics movements. I never in my life have been able to even take one step while walking on my hands and today I took multiple steps!! Baby steps but ya gotta start somewhere! Thank you Kacie and Austin for your trips and thank you @gretchen.schnautz and @keynutritionperformance for programming stuff for me that I hate doing but you make me do in order to get out of my comfort zone and improve #crossfit#crossfitter#gymnasty#babysteps#gottastartsomewhere#gainswithgretchen
Learning to kip on your pullups helps get them done more efficiently when you have a larger number of reps. #ctxfitness#gym#orlandogym#fitness#lift#pullups#kipping#reps#Repost @cfgymnastics
• • •
| CFG KIP WEEK |
-3 POSITION KIP-
•Slow down so you can then speed up. We are going to hit each position, with repetition, so our body builds strength in each & muscle memory.
1. These are small movements.
2. Arms are straight so you engage lats.
3. There is no “bend” at the hip!
•The Active Hang
-Center/neutral where you are in an active hang - with rib down, butt squeezed & toes down but slightly in front.
- slowly pull down on bar with straight arms - without bending at the hip. Squeeze butt and keep body in hollow (banana shape) by pulling rib toward bellybutton.
✅return to neutral (not arch) and control movement through lats/shoulders.
-When heading into the arch/superman, slightly tug away from bar to arch position, keeping arms straight. Do not bend at knees. A tighter arch will provide more tension and be more effective.
Based on shoulder mobility your arch may be less/more.
🔸Use the rig post as a guideline to hit neutral each time (if you video yourself or have friend watch). This is NOT a drill w momentum...it is a controlled 3 position drill🤸♂️
1. 3x3 of hollow pull backs
2. 3x3 of arch/supermans
3. 3x6 of arch/center/hollow
4. *after all sets - complete max effort strict pull-ups in 1minute
*Register for a weekend @cfgymnastics course & learn all the fundamentals of CrossFit Gymnastics skills🤸♂️
Demo by @pamelagnon
| CFG KIP WEEK |
🔸Today’s focus: Once you have strict pull-ups we recommend learning the kipping pull-up as a 2 for 1 sequence.
1. This builds coordination by connecting neurological synapses.
2. It allows you to “feel” timing and control of the skill.
3. It slows things down so your brain isn’t on overload - gives you more to focus on with less skill (ie: not worrying about the pull-up every rep).
5 sets x 6 reps
(Reps include alternating beat swing + kipping pull-up - so total of 3 swings & 3 pull-ups, alternating)
If you don’t have a solid amount of strict pull-ups, we recommend going back to building more STRICT pulling strength + work just the “beat/kip swing”
Demo by @elaineyoder
#cfg#cfgymnastics#cfgseminars#crossfitgymnastics#gymnasty#crossfit#cfgfamily#crossfittraining @crossfittraining @crossfit #cfgkip
It’s hard to believe the first snow of the season is upon us! Come join us at 4:15 and 5:15 this evening for a fun #snowywod before heading into the weekend! •
Just a reminder, there is no 6:15 class this evening. We will be participating in open gym from 6:30 to 8 at Tarmey Tumbling. Come get #gymnasty with us!
“The road of a thousand miles begins with a single step”
Solid steps today 💫 🙌🏽 Practice makes permanent, drilling the basics is key, then add something complex, then basics, then complex, etc.
Thank you all for your willing to learn and be proud of your progress.
Keep on flying my friends 🦋
November 16, 2018
Workout of the Day
For max reps:
5 minutes of Double Unders
4 minutes of Power Snatches
3 minutes of Overhead Squats
2 minutes of Hang Power Cleans
1 minute of Thrusters
RX weight = 75/55
Build to a 3 rep max in 15 minutes
Bar is taken from floor
Perform 3 warmup sets and 3 working sets
Come get upside down with me tomorrow as I deliver a Gymnastics Strength and Handstand workshop from 8:30-9:30 at @coachingzonefivedock
in partnership with @lululemonausnz 🤸🏽♀️