We've been adding cartwheels and handstands periodically to our warmups and as a weekly skill for the last few weeks. It's amazing to see how those skills can transfer into so many other areas of CrossFit.
CrossFit Gymnastics Movements
CrossFit uses gymnastics movements all the time. Gymnastics movements are essential to CrossFit because it allows you to master your own body movements within space. Gymnastics movements will train your range of motion, strength, mobility, and technique. In CrossFit, improving your gymnastics movements will translate directly into improvements in your Olympic Lifts.
Here is a list of CrossFit Gymnastics Movments that you can practice with minimal equipment:
CrossFit Gymnastics Movements we, at some point, have or will be working on:
- Strict & kipping pull up: Starting from a hanging position, using your upper body strength to pull your chin up and over your handhold. A kipping pull up uses an extra leg swing & kick to increase the momentum of your pull ups.
- Butterfly pull up: A butterfly pull-up is a next-level kipping pull up- faster but more technically difficult. The Butterfly pull up uses the same mermaid-like body motion of the swimming butterfly kick.
- Dips: Support yourself on shoulder-width handholds (usually parallel bars or rings) with straight arms, bend the elbows to a 90-degree angle, then straighten arms.
- L-Sit: This can be done on a variety of surfaces and handholds. The basic movement is to bear your weight on your arms & hands, and engage your core to lift your legs up, so that you maintain an “L” shape with your body.
- Muscle up: A combination of a pull up to dip, which allows you to use arm strength to lift yourself up and over a handhold from a hanging position.
- Handstand & handstand push ups: A handstand is a difficult inversion in which you balance and/or walk on your hands, with your legs straight in the air.
- Knees to elbows: Hanging from a bar or rings, use your abdominal muscles to bring your knees to your elbows.
- Toes to bar: Hang from a bar or rings, use your abdominal muscles to bring your toes to the bar, keeping your legs as straight as possible.
- Skin the cat: An advanced rings move, in which you roll your body backwards while maintaining the same hand grip.
- Hollow body rocks: A basic core move, in which you lay on the ground with your arms & legs extended, and lift your body in a curve, then rock back & forth.
- Rope climb: A self-explanatory move – use your arms & legs to climb a rope.
- V-Up: From a lying position, use your abs to bring your arms and legs up to meet in the middle, making a “V” shape with your body.
Randy James' attempt for an L-Sit to handstand. He has some work to do; however, he's on the right track.
Tyler Quinn - also doing L-Sit to handstand. We are working on getting his arms straight and stacking his body and perfecting the actual handstand.
We have worked on skin-the-cat and here we have an Endless member, Jarod Lawson, attempting a candlestick on rings. He handles it very well. Great Job!
We will keep implementing gymnastic skills to better our athletes and because it's FUN!
Above is the head/shoulder position that is discussed during class.
And....the pic above shows the answer to the question about head position (looking at hands) --- As stated, you can look at your hands but shouldn't stick the head completely out. Hopefully this picture gives an idea of what we are talking about.
Nice Handstand Rocky!!!!!! Way to practice them on vacation!
We had quite a few who PRd Fran this week!! Congrats on a Job Well Done!!! We had everything from 1st Time Fran, to No-band Fran, More-Weight Frame, or just killed their previous times Rx. Awesome Work!
The following is a FB post from our member Candace....and, it looks like she was a little excited - Rightfully so Candace, rightfully so:
We would like to welcome all the new members! Let's all make sure they feel at home. Let them know about our Facebook page and how to sign up for SugarWod (the free iPhone app used to keep track of CF progress). Also, we have a Endless CrossFit Athletes private page and an Endless Family Good Eats page new members can ask to join.
Congrats to Erinn Hendrickson and all the other athletes that have been doing double unders in their wods. Great work - they are a very frustrating/rewarding skill.
We want to thank everyone who have been cleaning up after themselves. This is a gesture of respect for your fellow athletes who may be following your class and is very much appreciated. It's nice to come in with a clean slate. We know it can be crazy and not always easy to clean up (mostly because we may need everything out for next class); however, it is nice to have an empty bar or spot to work with.
We joke around about this often. We just want to remind everyone to make sure not to leave a bar half stripped, left on the rack with weights, weights stacked discombobulated instead on top of each other, etc. - this compromises the integrity of the bars and the weights. We are hoping to have the equipment for a long time. Remember, our equipment is your equipment used over and order by many different members -- let's make it last. Thanks everyone.
NOW THIS IS DEDICATION: Big shout out to Dylan H, who ran about 3-1/2 miles to class the other day because his car was being worked on. Over the mountains and through the woods --- ok that's an exaggeration --- but he did run to class -- Kudos dude!!
Just want to remind everyone, we will be placing another custom jump-rope order in a few weeks. Let us know if interested.
We are also selling Black Legion Endless Chapter T-Shirts --- Order form at the box... Don't miss out!!!
Remember everyone, if you have information for a shout out in the weekly review, let us know. We want to keep everyone as informed as possible and do not want to leave anyone out. If we miss something, we can put the info in the next week. Thanks!
Let's finish on this note:
One of our members quoted a saying that I just love and the picture below brings it to mind:
"Work smarter, not harder"
Have a Great New Week!!!