Crossfit Armoury - April 1, 2018: Gymnastics
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| Sunday; April 1, 2018 @ Crossfit Armoury - West |
Gymnastic Coach: Stacey Head
Thoughts:
Working on my weakness, GYMNASTIC movements.
Meanwhile, the Sunday #Invest group is working away thru their workout on the other side of the rig.
They started early today and I really wanted to participate. Just like one of my classmate, Amanda said; it comes down to "What I WANT to do, vs what I NEED to do!". I fully understand that now.
I have to stay focus on what I need to do and stay that path. Consistency, and practice will pay off in the long run. And from the success of #INVEST; I don't think it's going away. I had a chance to talked to Devin in between my Gymnastic and he's pretty much confirmed my thoughts. I'll toggle back and forth in the future.
For now, let's focus on what we did in gymnastic class.
Warm-up:
Started with crab position with both hands facing heal and lifting the mid section as high as possible which should look like a table. We did this a few 3 times for about 15 to 20 second hold.
Next movement had as switch with our belly facing the floor, but on all fours. Taking the right arm and reach thruh on the left side between the left arm and left knee, until you feel a pull on your shoulder and lats. Meanwhile you move your left arm, reach to the top right as far as you can. The intention is stretch your the shoulder and lats. Hold for about 15 to 20 seconds, release and do the same with the opposite arms. Repeat 1 more time for each side.
Bridge pose but using your wrist. It's similar to the yoga bridge pose. The ideal look is like the picture, but in my case; i rested on my head.
Obviously not that flexible and not that strong. We did this 3 times with some rest in between.
Drills:
1) 1 - 2 - 3 - 4..... 10
V-Snap + Shoulder Extension + Military Press with dumbbell
Coach asked to get some light dumbbells (5+ lb) for each arm or kettlebell. I got stuck with 15 lb. Initially, they felt light but as the rep increase; they became increasingly harder. I felt it around the 7 rep mark, especially the shoulder extension with straight arm. Military press was fine, but somewhat strain. At the rep 8 mark; i had to break it down and take rest. Never quite finish the 10 rep as the weight was too heavy for me and time ran out.
2) 3x 10: Dip Hold (20 seconds) on the rings
Coach wanted us to do this with a mid height rings, and while holding the rings with the elbows at a 90 degrees for 20 seconds
3x 10: Inverted rows (feet elevated) using the rings
The inverted row using the ring while starting on the ground, and pulling your bottom and your feet off the ground. One my classmate, Peter; suggested that I pull the rings closer together toward the center of my chest when I pull myself up. The only thing I could pull up my was my torso and my legs stayed on the ground. Lots more work on my strength and core to build on. Obviously I don't have that. More practice.
3) Beat Swings + Row + Transition
Practice Strict and Kipping Muscle Up with partner
Raised the rings high enough so that I could swing free without my toes touching the ground when extended. This would mean that the others (in this case Peter, and Amanda) would have to use either plates or a Box to get that high. Yeah, I'm that tall.
This would be my first time I've tried this, after seeing all the people in previous class and those who eventually work toward actual Ring Muscle Up. I for once actually had a nice swing with my rear legs go back further. Felt comfortable, but not quite enough to bring my leg parallel when they are in front Still learning this technique. We also set up another set of rings lower to perform the row and transition. Coach Stacey had us use some bands to help us cradle our body while using the rings. This gave us the necessary lift/bounce to assist us in the transition. It took me several tries before I could do this. Another interesting tool to work on.
15 Minute EMOM
Minute 1: L-Sit hold parallette bars (20 to 30 seconds)
Minute 2: 10 Toes to Bar on Rings
Minute 3: 3 to 5 Muscle Ups OR Beat Swings + Pull
I works out to 5 rounds of each movement. I partner up with Amanda and Peter. Each of starting at a different station and follow thru to the next one in order of the minute.
I alway find the L-Sit hold on the parallette bars extremely taxing on the shoulder each every round as it goes. I don't hold my legs out, but more of a scaled version with my knees close to my chest while my arms are upright and next to me on the bars. And I can only hold if for about 5 to 7 seconds before something gives out. It become worst with each round, until it's becomes like 2-3 seconds by the end.
Initial Toes to bar on Rings resulted in failure and after consulting the coach (as I obviously was not listening in class); do what you can and even if you can bring your legs up to a 90. That's what you can do. I opted to hold my knees up as close as to a 90. Again, reflection on what Coach Kyle mentioned to me; that my core needs work as I couldn't hold that pose for too long. Noticing a theme here.. CORE weak CORE...
Opted to continue with the beat swing plus pull, or in my case just the beat swing and attempting to bring my body to a near parallel to the ground when at my highest part of the swing. I need to work on this before attempt to do a pull. Remember, this is only my second gymnastic class this year.
Personal Reflection:
Like all things, learning new techniques and practicing this will take time. One cannot assume just watching others is all it takes. I'll now have to find some time to practice all these on the days where I'm working on accessories.
I did sit down with Coach Stacey and talk about some drills, exercises to build up my core. Not so much shoulder work as I had thought. Core is important!
Moving forward, I'll have to carve another slice in my schedule to work on this. Practice, practice, practice. Looking forward to seeing progress in the weeks/months to come.
Meanwhile, the Sunday #Invest group is working away thru their workout on the other side of the rig.
 |
| Sunday #INVEST (50 air squats, 40 push-ups, 30 pull-ups, 20 burpee over box, 10 HSPU; in groups of 4-5 starting in waterfall style) |
They started early today and I really wanted to participate. Just like one of my classmate, Amanda said; it comes down to "What I WANT to do, vs what I NEED to do!". I fully understand that now.
I have to stay focus on what I need to do and stay that path. Consistency, and practice will pay off in the long run. And from the success of #INVEST; I don't think it's going away. I had a chance to talked to Devin in between my Gymnastic and he's pretty much confirmed my thoughts. I'll toggle back and forth in the future.
For now, let's focus on what we did in gymnastic class.
Warm-up:
Started with crab position with both hands facing heal and lifting the mid section as high as possible which should look like a table. We did this a few 3 times for about 15 to 20 second hold.
Next movement had as switch with our belly facing the floor, but on all fours. Taking the right arm and reach thruh on the left side between the left arm and left knee, until you feel a pull on your shoulder and lats. Meanwhile you move your left arm, reach to the top right as far as you can. The intention is stretch your the shoulder and lats. Hold for about 15 to 20 seconds, release and do the same with the opposite arms. Repeat 1 more time for each side.
Bridge pose but using your wrist. It's similar to the yoga bridge pose. The ideal look is like the picture, but in my case; i rested on my head.
 |
| source: https://www.sensational-yoga-poses.com/arm-supported-yoga-poses.html |
Obviously not that flexible and not that strong. We did this 3 times with some rest in between.
Drills:
1) 1 - 2 - 3 - 4..... 10
V-Snap + Shoulder Extension + Military Press with dumbbell
Coach asked to get some light dumbbells (5+ lb) for each arm or kettlebell. I got stuck with 15 lb. Initially, they felt light but as the rep increase; they became increasingly harder. I felt it around the 7 rep mark, especially the shoulder extension with straight arm. Military press was fine, but somewhat strain. At the rep 8 mark; i had to break it down and take rest. Never quite finish the 10 rep as the weight was too heavy for me and time ran out.
2) 3x 10: Dip Hold (20 seconds) on the rings
Coach wanted us to do this with a mid height rings, and while holding the rings with the elbows at a 90 degrees for 20 seconds
 |
| source: http://crossfitoutspoken.com/wod-september-2-201 |
3x 10: Inverted rows (feet elevated) using the rings
3) Beat Swings + Row + Transition
Practice Strict and Kipping Muscle Up with partner
Raised the rings high enough so that I could swing free without my toes touching the ground when extended. This would mean that the others (in this case Peter, and Amanda) would have to use either plates or a Box to get that high. Yeah, I'm that tall.
This would be my first time I've tried this, after seeing all the people in previous class and those who eventually work toward actual Ring Muscle Up. I for once actually had a nice swing with my rear legs go back further. Felt comfortable, but not quite enough to bring my leg parallel when they are in front Still learning this technique. We also set up another set of rings lower to perform the row and transition. Coach Stacey had us use some bands to help us cradle our body while using the rings. This gave us the necessary lift/bounce to assist us in the transition. It took me several tries before I could do this. Another interesting tool to work on.
15 Minute EMOM
Minute 1: L-Sit hold parallette bars (20 to 30 seconds)
Minute 2: 10 Toes to Bar on Rings
Minute 3: 3 to 5 Muscle Ups OR Beat Swings + Pull
I works out to 5 rounds of each movement. I partner up with Amanda and Peter. Each of starting at a different station and follow thru to the next one in order of the minute.
I alway find the L-Sit hold on the parallette bars extremely taxing on the shoulder each every round as it goes. I don't hold my legs out, but more of a scaled version with my knees close to my chest while my arms are upright and next to me on the bars. And I can only hold if for about 5 to 7 seconds before something gives out. It become worst with each round, until it's becomes like 2-3 seconds by the end.
Initial Toes to bar on Rings resulted in failure and after consulting the coach (as I obviously was not listening in class); do what you can and even if you can bring your legs up to a 90. That's what you can do. I opted to hold my knees up as close as to a 90. Again, reflection on what Coach Kyle mentioned to me; that my core needs work as I couldn't hold that pose for too long. Noticing a theme here.. CORE weak CORE...
Opted to continue with the beat swing plus pull, or in my case just the beat swing and attempting to bring my body to a near parallel to the ground when at my highest part of the swing. I need to work on this before attempt to do a pull. Remember, this is only my second gymnastic class this year.
Personal Reflection:
Like all things, learning new techniques and practicing this will take time. One cannot assume just watching others is all it takes. I'll now have to find some time to practice all these on the days where I'm working on accessories.
I did sit down with Coach Stacey and talk about some drills, exercises to build up my core. Not so much shoulder work as I had thought. Core is important!
Moving forward, I'll have to carve another slice in my schedule to work on this. Practice, practice, practice. Looking forward to seeing progress in the weeks/months to come.
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