Crossfit Armoury - May 3, 2018: Gymnastics

Thursday; May 3, 2018 @ Crossfit Armoury - West

Gymnastic Coach:  Kyle Samson

Thoughts:
This will be a weekly posting for the the months coming. Thursday gymnastic classes, with Drills/Skills work followed by the usual EMOM.  At least that's what I see when coach Kyle is teaching.   Bare with me as I try to leverage these speciality classes and work on movements that is still foreign to me.

Warm-up:

Wrists
Shoulders
Rotations

Coach Kyle started us with some wrists mobility to warm up and stretch them.
This was followed by a wooden dowel with shoulder pass thru.  We did some windmill rotation with the five pound plate forward and the backwards  Did the same on the opposite arm.

Drills:

4 Rounds for Quality
Strict Chin Up
- REST for 10 seconds - 
20 second Shoulder Press on wall
- REST 1 Minute - 
Handstand Hold Chest to Wall
- REST 1 Minute -

Today's movement, specifically the Shoulder Press against the wall while lying on the floor was quite different.  Coach demoed this movement, so it will help us get the feel of how one body will feel when they are directly in a handstand.  Coach encourage us to have our shoulder engaged and aim to be close to our ears with our arms. Very surprise how hard it was to do this while holding your body for 20 seconds, while engaging all the muscles, cores.
The chin-ups, is still stuck at one.  Attempting to hit 2 usually results in not enough strength to get my chin above the bar.   More work is needed here.
Handstand hold chest to wall, it's getting closer to the wall in the beginning, but further away by the last round.  Need to build more strength on the shoulders.

16 Minute EMOM 

Minute 1:  Hollow Rocks [20 to 40 reps]

Minute 2:  Handstand Push-ups [2 to 5 reps]

Minute 3:  L-Hold from bar [15 to 20 seconds]
Minute 4:  Kipping Chest to Bar [3-15]

Everything here is scaled for me, even the hollow rocks.  Getting better using the method coach Kyle shown, I'm able to do about 20 to 25 reps.  Again, more core work.    Handstand push-up was just handstand hold against the wall.  L-hold from bar is more of L-hold with knees above 90 from the the bar.  And scaled the Kipping Chest to bar with more strict chin ups.
All things are scalable, while building up the skill.   This is one area that will take a long time for me to become proficient.  In some ways, I wish I had started this sooner.  But it's better late than never!