Crossfit Armoury - April 26, 2018: Gymnastics
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| Thursday; April 26, 2018 @ Crossfit Armoury - West |
Gymnastic Coach: Kyle Samson
Thoughts:
I'm beginning to enjoy the GYMNASTIC classes more, and more. Probably why I'm doing the class every week. Need to work on my weakness!
Warm-up:
Coach Kyle had us start the warm-up with some wrist mobility on the floor. After that, we went to some over the shoulder pass-thru with a wooden dowel. Next up was some windmill rotation with the five pound plate forward and the backwards Did the same on the opposite arm.
Drills:
5 Rounds for Quality
Strict Weighed Chin Up [2 to 5 reps]
- rest 10 seconds -
Unbroken Push ups [3 to 15 reps]
- rest 10 seconds -
Headstand Hold [30s to 60s]
- rest 1 Minute -
Chin up work is coming along slowly. Still only able to do one Chin Up from a full extended dead stop with my feet not on the ground. Hey, I'm a heavy guy and it's going to take some time for me to build both technique and strength to lift my body. Attempt for a second one, usually results in me getting partially up, about half way and then failure occurs. Theres a ten second break used for rest before moving to the next movement.
Push up are pretty straight forward, do as many as you can, and with the same rep that will do for the next 4 rounds.
Headstand holds, it's getting way better as I can go can put myself into a hold for 30 seconds. Now, I just need to build up to 60 seconds.
We did all three movements for 5 rounds.
Strict Weighed Chin Up [2 to 5 reps]
- rest 10 seconds -
Unbroken Push ups [3 to 15 reps]
- rest 10 seconds -
Headstand Hold [30s to 60s]
- rest 1 Minute -
Chin up work is coming along slowly. Still only able to do one Chin Up from a full extended dead stop with my feet not on the ground. Hey, I'm a heavy guy and it's going to take some time for me to build both technique and strength to lift my body. Attempt for a second one, usually results in me getting partially up, about half way and then failure occurs. Theres a ten second break used for rest before moving to the next movement.
Push up are pretty straight forward, do as many as you can, and with the same rep that will do for the next 4 rounds.
Headstand holds, it's getting way better as I can go can put myself into a hold for 30 seconds. Now, I just need to build up to 60 seconds.
We did all three movements for 5 rounds.
16 Minute EMOM
Minute 1: Kipping Pull-up [3-10]
Minute 2: Handstand Hold [20s - 30s]
Minute 3: DB Row [6-8]
Minute 4: (5) weighted Passthrough + [15s] L-Hold
Coach still has me working on my beat swings instead of the Kipping Pull-up. Handstand hold is still against the wall, but walking backwards onto the wall. Grabbed two 35 lb dumbbell and used them for a row.Used a wooden dowel, with a 5 lb plate to do the weighted pass-thru for 5 reps. And then immediately do an L-hold for 15 seconds.
All of these movements would be repeated for 4 rounds.
Like all things, practice will eventually get me where I need to be at. And since I don't really do enough of these movement on my accessories day; I'll just make sure I'll attend gymnastics class for now.
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