Coach Matt’s Gymnastics Course
Hey Everybody!
A few people have been asking some questions about the gymnastics specialty course that we’re about to run. I will do my best to give you a basic outline of what to expect, and what the goal is, but as always, if you have any questions, let me know!
This class is going to be about building the basics that make us better movers for life. We will work progressions towards all of the different gymnastic movements we do in the gym, but also spend a lot of time working positioning, skill work, mobility, flexibility and strength. There is no point in stringing together 15 sloppy butterfly chest-to-bars in a workout if it’s not going to help you do 16 next week. This is about longevity. I know none of this sounds exciting, and it would sound way more appealing if I said “We’ll totally get you your first muscle up!”, but that is not what is going to make you a better athlete. This class is about building strong healthy tendons, learning movement patterns that keep your spine and shoulders safe, improving mobility and flexibility and building the strength to crush the Open next year (#goals)..and for every open after that.
This class won’t be:
- A magic pill to 20 unbroken Chest to bar
- It will not bring you from no handstand pushups to 30.
- 60 minutes of flailing on the rings, constantly drilling the same bad movement and wondering why nothing has changed.
Who this class if for:
- New athletes who have little to no experience with gymnastics (we won’t even have to break bad habits!)
- Intermediate athletes who are tired of “crushing round 1” and staring at the bar or wall for all of round 4
- Experienced athletes who know they have a weakness in gymnastics, and are probably not doing the boring drills they need to be doing (you know who you are)
- Expert athletes – Welcome to CFH! I haven’t met you yet, so come introduce yourself!
Details
-The class will start on Thursday, June 2nd at 6:00 pm and run for 8 weeks.
-ONLY 12 people will be able to take this course. We are keeping it small to keep the attention high!
-The cost will be $60 per month (two months) and include a T-shirt/Tank Top. Designed by Matt and given to you at the end of class.
-If you want in email me Community@CrossFitFedearlHill.com
-If you have questions email Matt.
WOD
7 Clean and Jerks
7 Bar Facing Burpees
400 M Run
7 Rounds
**2 minutes rest after each round**
30 min Time Cap
Fitness: 95/65
RX: 115/75
RX+: 135/95
**Work then rest. The goals should be to attack each round and go as fast as possible.**
The beginning of hard work…