Crossfit Armoury - May 31, 2018: Gymnastics

Thursday; May 31, 2018 @ Crossfit Armoury - WEST

Gymnastic Coach:  Kyle Samson

Thoughts:
It's starting to all fall into place, the movements.  Beat swing needs some additional work, but the other movements that I've been having issues is coming along fairly good.   Just wish they weren't killing all the speciality program like Gymnastics, and Olympic lifting.  More specifically the gymnastics.

Warm-up:

Coach Kyle had us grab a wooden dowel and a 2.5 lb plate.   We did some over the shoulder slow pass-thru and as well as the reverse gripping of the bar behind us and pass-thru to the front.  We also did the single arm windmill rotation with the plate moving it forward and then backwards  This was repeated on the opposite arm.

There were also some wrist stretches as well.

Drills:

5 Rounds for Quality:
Kipping C2B / Kipping Pull-up
 REST 1 MINUTE
Push Ups Max Unbroken with Quality
 REST 1 MINUTE

When I asked coach what I should do for scaling the Kipping Pull-up; he suggested that I try them. As he remembered that I was trying to do Kipping Pull-ups before.  I was puzzled as I didn't think my past attempt was even remotely close to a kipping pull-up.  He asked me to demo my movement, to my surprise; I came close to getting a kipping pull-up.  Some more technique work is required on the kipping/beat swing timing.   Otherwise, it was close.  He suggested that I do 1 attempt and drop down to the ground.  Repeat after a few seconds.   Rest for one minute and then do max push-ups unbroken.  Rest for another minute and repeat the movement for 4 more rounds.  
I was consistent with all my attempts at the Kipping Pull-ups.  Overall, it's getting there!

16 Minute EMOM 

Minute 1:  Strict Pull Up [2-3]

Minute 2:  Handstand Push Up [2-3]

Minute 3:  Hollow Rock [30 seconds]

Minute 4:  Headstand Hold [30 - 60 seconds]

Here's another one of those things that are coming along as well.  Strict Pull-ups.  My previous attempts were only successful with chin-ups, not pull-ups.  The last time I tried a pull-up; resulting me in getting the equivalent of half way up.  Just not strong enough and some limiting mobility.

Tonight, I was able to do a strict pull-up, not quite all the way, but about 95% there.     Coach wanted me to do 1 every 30 seconds.

Handstand Push-ups still requires a box and I'm still working on that movement.
Hollow rock are getting better, but still some minor adjustment during that minute by the coach.
Headstand hold are usually 30 seconds worth of hold, and the best of the 16 minute EMOM was 45 seconds.  One day, I'll get 60 seconds consistently!