As hard as it is sometimes, it is a welcome challenge to convert artistic gymnastic training into crossfit gymnastics. Everyone who knows me, understands that I don’t think of it as just gymnastics. It’s movement that should enhance everyday life; whether it’s within crossfit or not. It all transfers into better functional movement…period!
Every class will concentrate on strength in shapes and how to implement them statically and dynamically. We will learn how changing between the two efficiently, will create power. We will cover shapes, mechanics, progressions, strength, skills, mobility and flexibility in a buildable progressive format.
Using levels in Artistic Gymnastics has been used for decades and remains one of the best successful progressive formats available. With that in mind, I have created a progressive level format for Crossfit (levels subject to change as classes progress). I believe this format can be just as successful and can also produce favorable results given commitment and accountability. You reap what you sow.
How the progression levels work.
Progression Level G1 has no requirements and your goal sheet will be G2. Please print out G2 and mark which skills you need to complete the list.
Progression Level G2 requires that you have all G2 skills. Please print out G3 and mark which skills you need to complete the list.
and so on.
There will be overlap because most of us have skipped much needed progressions - “cart before the horse syndrome.”
Please use lower level is unsure. It is much easier to move you up than down.
If you have any questions, please do not hesitate to contact me. Thanks.
WHAT IS CROSSFIT GYMNASTICS?
In CrossFit, body-weight movements are considered gymnastics (air squat, push-up, pull-up, etc.). We are taking skills from the sport of gymnastics and applying them to workouts. The gymnastics label is applied to any exercise in which you move your body through a range of motion (ROM) or extended range of motion (EROM) without an external load. Isometric holds are also considered gymnastics. In other words -- Dynamic Movement.
CrossFit uses short parallel bars (“paralettes”), the floor, still rings, pull-up bars, dip bars, climbing ropes, and other equipment to implement gymnastics.
The workshops will be taught by a USA Gymnastics Instructor and assistant coaches using USAG progressions and techniques with CrossFit skill transfer in mind.
We will work on many progressions of gymnastic movements and will also circuit train for body memory, strength, and skill.
Gymnastics consists of strength in shapes. It is no different than, for instance, strengthening back squats or deadlifts, you must strengthen the shapes with progressions. It can be just as, if not more, difficult to strengthen the shapes; this is why it is so important for progressions. It does work! It will take patience, consistency and perseverance, but it does work.