Crossfit Armoury - April 19, 2018: Gymnastics
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| Thursday; April 19, 2018 @ Crossfit Armoury - West |
Gymnastic Coach: Kyle Samson
Thoughts:
Working on my weakness, GYMNASTIC movements. I'll be doing this on a weekly basis. Training these movements, as I find it's not as easy as it looks. I'm still trying figure out just the basics. Coach Kyle has been very patient with me on lots of the common movements, and does provide the much needed feedback and encouragement as I work thru this.
Warm-up:
Coach Kyle had us grab a 5 lb plate and did some rotation forward and then backwards. This was done on the other opposite arm, both side twice. Next we work on doing some wrist stretches on the ground.
Drills:
5 Rounds for Quality
Shoulder Taps / Handstand Holds [10-40]
- REST 30 seconds -
Chin Up, 2 second Down [2-7]
- REST 1 Minute -
Coach is letting me do this strict from the higher bar on the rig. No more using the barbell at the hip height. Unfortunately, I can only do a few of these slowly lowering myself (think negatives) before my shoulders and arms gives out. After this, we get to take an one minute break before restarting at the beginning.
Five rounds were performed, and on our own pace.
16 Minute EMOM
Minute 1: Kipping C2B/T2B [3-10]
Minute 2: Headstand Hold [30s - 60s]
Minute 3: Hollow Rocks [30-40]
Minute 4: Strict HSPU [3-10]
We moved the next fun part; a nice 16 minute EMOM.
Coach has me scaled the Kipping C2B/T2B and focus strictly on my Beat Swings. I'm still not engaging my shoulders and my grip strength is still weak. Funny, I keep think that despite all the grip I have with lifting; I suck at this type of grip strength.
The headstand holds is getting better, really need to focus on my CORE, and balance while in this pose. I'm getting about 30 seconds of hold, but if I'm tired from the workout before, my body/mid section just gives out.
Coach gave me some pointers on how to do the Hollow Rocks, ensuring that I don't rock with my shoulders making contact to the floor. Focus and hold the mid section, like you are bracing for a punch. That's the tension that he want's me to hold. Easier said then done. He suggested I bring my knee up closer to my stomach and at the same time use my arms to grip the top of my knee. This provided me the needed feedback on how it will feel with my core.
The strict HSPU was on a box and now moving both of my knees closer to the edge and as well as my hands closer to the box. It makes it harder for the push up, and at the same time focusing on not resting at the bottom of the HSPU.
There are some days when I do this movement, I feel so strong and then there other days, I barely can do more than 3 reps.
I guess I need to increase that work/training on my shoulders. Maybe just do more gymnastics work!
We moved the next fun part; a nice 16 minute EMOM.
Coach has me scaled the Kipping C2B/T2B and focus strictly on my Beat Swings. I'm still not engaging my shoulders and my grip strength is still weak. Funny, I keep think that despite all the grip I have with lifting; I suck at this type of grip strength.
The headstand holds is getting better, really need to focus on my CORE, and balance while in this pose. I'm getting about 30 seconds of hold, but if I'm tired from the workout before, my body/mid section just gives out.
Coach gave me some pointers on how to do the Hollow Rocks, ensuring that I don't rock with my shoulders making contact to the floor. Focus and hold the mid section, like you are bracing for a punch. That's the tension that he want's me to hold. Easier said then done. He suggested I bring my knee up closer to my stomach and at the same time use my arms to grip the top of my knee. This provided me the needed feedback on how it will feel with my core.
The strict HSPU was on a box and now moving both of my knees closer to the edge and as well as my hands closer to the box. It makes it harder for the push up, and at the same time focusing on not resting at the bottom of the HSPU.
There are some days when I do this movement, I feel so strong and then there other days, I barely can do more than 3 reps.
I guess I need to increase that work/training on my shoulders. Maybe just do more gymnastics work!
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