Crossfit Armoury - April 12, 2018: Gymnastics

Thursday; April 12, 2018 @ Crossfit Armoury - West

Gymnastic Coach:  Kyle Samson

Thoughts:
Continuing with improving on the GYMNASTIC movements.  Dropped it down to once a week.  I can't fit in another Gymnastic class as I want to focus on so many things.  I think I'm failing on the olympic lifting with OPF.  I have to schedule that as this week has been a gong show with work.

This is how I feel this entire week!

Warm-up:

Coach Kyle had us grab a wooden dowel and a 5 lb plate.   We did some over the shoulder pass-thru.  We did some windmill rotation with the five pound plate forward and the backwards  Did the same on the opposite arm.  
Stretching out our wrists on the ground was next, and the following:

3 rounds:
20 Hollow rocks + Technique
20 Arch Rocks

Drills:

4 Rounds for Quality

Strict C2B / Pull up [2-5]

 - Rest 10 seconds - 

Headstand Hold [ 20-60 seconds]

 - Rest 1 Minute -

I went and scaled my C2B / Pull-up with an empty barbell across the rig, hip height. Again, the intention is to work on my technique on doing a proper pull-up, at the same time arching/tilting my body forward.  Hard to explain, easier if shown.   I guess the best way to describe it would be a video (which I don't usually do); thus it's best to come to class.  Not very helpful, am I.  Sorry.  We will just say it's progression toward doing a proper pull-up.
Headstand hold is pretty self explanatory.  I'm working on increasing my duration, to which I realize I need to work on my core stability more.

16 Minute EMOM 

Minute 1:  Kipping C2B/Pull-up/Beat Swings [3-10]

Minute 2:  Push Up 4 sec Down [3-10]

Minute 3:  L - from Pull up bar [20 second]
Minute 4:  HSPU [2-5, 3-10]

Coach Kyle had me work on my Beat Swings.  I still don't have this figured out. I'm weak in my shoulder, not activating it or getting the swing of things.   And my grip strength while swing is weak.  I can barely swing and hold the body up for more than 5 seconds.  Work in progress
Push-up, not getting a lot of reps here.
Scaled and held my knee up as close as to 90.  
HSPU from a box, still working on this movement.  Coach actually had me move my knees closer to the edge of the box and at the same time as my hands placement closer to box.  Wow, that made it another level harder.   I knew HSPU was hard, everyone makes it looks so easy.   I guess I need a lot more work on this.
Went thru the above 4 rounds.

Misc:

Just like most of my weakness, I just need to spend more time on working thru them.  Learning proper technique and practice.   This process will take some time as I again am finding some time issues.   I guess I need to carve out a bit more time and work thru things.   Gymnastics component will probably one of the things that will take the longest for me to improve on.   But all I can do is keep trying.