Tuesday 1 April

hspuCFNZ

Gymnastics - why are they important and why do we incorporate them quite so much into our drills and skills?
I love this topic! I started really getting into gymnastics, and incorporating them more into my own training since my knee injury last year, because I found this was the one area I could still keep going on and develop without putting any extra pressure on my injury.  This turned out to be a big eye opener on how much we neglect this area in our training. If done well and practised regularly gymnastics can really improve aspects of your other training as well in terms of strength, flexibility, balance and agility. And most importantly it's fun! Why not practise walking on your hands if you have the chance to!

So why should a general CrossFitter do gymnastics?
As we preach at CrossFit - its all about "core to extremity" and the greater your core strength is the greater your overall strength will be. The core strength and stability benefits achieved through gymnastics can be fundamental to everything across the board in CrossFit as it's all about functional body weight movements.

Of course it goes without saying that gymnastics movements are intimidating - I totally get it!  Lots of movements come to my mind that I first struggled with.  But mastering these movements and their core elements can really improve your crossfit game.

Saying that, don't put pressure on yourself that you need to jump on that ring and pull out  a muscle up, just like everything we practise, focus on the basic progressions of moves in order to develop and master those tricky moves. This is something most of don't actually do and often look for a magic fix. Its not going to happen, unless of course you're a gymnastics pro to begin with! Which most of us aren't, so shake it off and get back to the basics!

Some tips for next time -
- try to perform the skills for quality instead of quantity
- use skills practice as just that..  practice, its a learning curve.

- ask the coach questions like, how's my technique or what do you think I need to focus on? Master the progression and move onto the next one.
-Finally practice, practice, practice and in no time you'll be busting out those muscle ups and hand stand walks!

PERFORMANCE

A.

Front Squat

3 x 3, all heavy

B. KB Complex - Double KBs

3 Russian Swings

3 Hang Power Cleans

3 Pushpress

3 Front Squats

1 round E90s x 8 rounds

FITNESS

A.

Front Squat

5 x 6reps, adding weight

B.

200/150m row

E90s x 4 rounds, aim to go faster every round.

C.

400m Sled drag NFT

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