Friday 3-9-2012

There will be NO GORUCK training this weekend.  Don't forget to turn your clocks ahead 1 hour on Sunday morning.

APRIL 14th:  Attention anyone wishing for a free entry into The Primal Mud Run on April 14th.  You do NOT have to be a CrossFit member to volunteer your services for a free admission to the race.  We currently have 5 volunteers, but we need 10 more.   If you're interested please contact me by email crystal@crossfitwarrenton.com  Take advantage of this spectacular offer guys!

May 5th: We will be hosting a Gymnastics Seminar at the CrossFit location in Warrenton on May 5th (Saturday) from 9am-1pm.  The clinic will be taught by Mike Polifko, a local Warrentonian who is a professional member of USA Gymnastics. The cost is $100/athlete. Please email me if you're interested in attending: crystal@crossfitwarrenton.com

Specifically, the clinic will focus on the following skills:

  • Muscle Up

    • Prerequisite drills necessary to complete the actual skill
    • Unique ways to scale the muscle up to allow for proper technique to be trained without losing the true “feeling” of the skill
    • Step by step benchmarks
    • Advanced positions possible after a muscle up is completed

      • Back Levers: tucked, straddled, piked, horizontal
      • Planche:  tucked, straddled, piked, horizontal

    • “Kipping” techniques
    • Proper Grip technique on the ring itself

  • Handstands

    • Static Handstands
    • Walking Handstands
    • Proper shoulder angle and spinal position
    • Tips and tricks used by elite gymnasts
    • Rolling techniques into and out of a handstand for safety considerations
    • Variations of the handstand for more advanced athletes

  • Pull Ups

    • “Kipping” Pull Ups

      • Common Timing and Coordination errors
      • Explanation of “tap” technique used within the gymnastics community

    • “Butterfly Pull Ups

      • Common Timing and Coordination errors
      • Increase speed and efficiency

    • Advanced Pull Up Variations

      • “Kips”

        • Gymnastics terminology versus CF terminology

      • Muscle Ups on Bars

        • Same thing as on Rings….but harder

      • Pull Overs
      • Pendulums
      • German Hangs, a.k.a. “Skin the Cat”
      • Back levers

What will be brought for your benefit:

  • Instant video replay device:

    • Video replay will be available for every single athlete allowing frame by frame analysis of movements to pin point mistakes and technique errors

Skill/Strength
Work on kipping pullup form
 WOD
1' Burpees
1' Front Squats (65/40)
1' Jump Squats
1' Jumping Pullups
1' Hang Cleans (65/40)
1' Rest
3 rounds

No comments (Add your own)

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

Map - Location