Tuesday 29 April

Some sweet ninja tricks in this old tome..!

Some sweet ninja tricks in this old tome..!

Many top strength and conditioning programs use tumbling as part of their warm up now. But the funny thing was, that using tumbling to train elite athletes is not a new thing. I stumbled across an old book in the CrossFit Journal of all places, that contained gymnastics training for the US Navy in 1944!

I have wanted to get gymnastics mats for years, but they are so damn expensive!  Like, ridic expensive....

But we managed to get some halfway decent ones a few months back (so please don't go stabbing holes in them with kettlebells!!) and I couldn't be happier.

You guys on the other hand may not be as happy to be turned upside down and every which way.....you thought you were here for 'The Fitness' right?

G. stands for gymnastics. W. for weightlifting, and M. for monostructural modalities. G. stands for gymnastics. W. for weightlifting, and M. for monostructural modalities. Looks like G is closer to half of CrossFit actually.....Well unfortunately, gymnastics is a huge part of CrossFit - officially one whole third in fact.

It's anything that uses your body as resistance, and anything that involves controlling your body through space.  Tumbling obviously falls in the moving through space category, and the main reason I like it, is the confidence factor.

Tumbling is scary!

Of the 10 General Physical Skills in CrossFit, tumbling hits at least six: Strength, Flexibility, Coordination, Agility, Balance and Accuracy.

It makes for a great warm up too.  We've long preached to you guys to get off the foam roller at the beginning of a workout and get dynamic.  Make the most of the MMA foam flooring in the mobility area and get your tumble on!

At RCF09 we are students of movement.  A fit, healthy, athletic person moves well.  Tumbling is a great weapon in the fight to move better.

THIS IS WEEK 3 OF 13.  ARE YOU MAKING SURE TO CHECK YOUR PREVIOUS LIFTS BEFORE EACH STRENGTH SESSION?  REFER BACK TO WEDNESDAY OF WEEK 1 FOR THE FITNESS LINEAR PROGRESSION AND FIND YOUR PUSHPRESS NUMBERS.

FITNESS

A.

Pushpress 3 x5
Pullup 3 x 1-2

B.
5 Manmakers
10 DB Front Squats
AMRAP in 3mins
Rest 2mins
3 sets

PERFORMANCE

A.

Pushpress 3 x5
Pullup 3 x 1-2

B.
5 C2B
10 HR Push ups
10 Pistols
AMRAP in 3mins
Rest 2mins
3 sets

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