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Old 10-15-2009, 12:20 PM   #1
Sean J Hunter
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Adding in Gymnastics as warm-ups

We've just started to throw skill / gymnastic stuff in as warm-ups mainly to focus in "Kenastetic Awearness"....or that's what one of our Gyms physical trainers called it.

Here's a list of all the Gymnastic movements ranked. We've started at mastering all level I and will move up from there.

Just bought some rings to hang in the gym...nice.

Doc attached. Thoughts welcome.

Sean
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File Type: email Gym skills.xls (18.5 KB, 712 views)
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Old 10-16-2009, 12:48 AM   #2
Blair Robert Lowe
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Re: Adding in Gymnastics as warm-ups

Sean, do you have any idea who originally put this worksheet together. I've seen it elsewhere and wondered who authored it?

Anybody else know?

It's kinesthetic, btw.

HB

L1
basic cast to toes at bar height
kickover on shoulder height bar
forward roll with straight body
leg lifts on floor bar
basic swings on bar
turns from a hang to all 4 grips (over, under, mixed, eagle)
skin the cat on low bar
planche lean on floor bar
L2
cast to horizontal
long hang pullover
back hip circle
stride and front hip circles, single leg shoots, spotted straddle uprise
glide swing
tap swings and 1/2 turn dismount from L hang
skin the cat from dead hang
inverted hang on bar
planche push pulls (similar to an evil floor wheel)
leg lifts to horizontal on bar
kip machine
L3
cast squat on
cast to handstand
swinging pullover
bar muscle up kipping
glide swing, toes to bar
leg lift toes to bar
hang to candlestick/invert or upside down
cast underswing dismount or straddle on shoot dismount
L4
glide kip
giants (if you dare)
flyaway (if you dare)
clear hip, pike/straddle/seat circles
bar pirouette or blind change ( 1/2 turn to giant )

L1 Floor
hand bridge
animal/locomotive walks
long jumps, one leg jumps
lunge to 1 leg vertical HS
deck squat
pistol negative
L2 Floor
basic cartwheel should be in L1 over mats horizontal height (sideways)
lunge to HS and lunge
barrel roll
pike and straddle rolls
pistol
cartwheel on line from forward lunge and passable opposite side cartwheel
bridge walkover with assist (block, mat)
L3 floor
cartwheel on line
headstand to bridge
bridge wall walks, back bend down
bridge walkover
lots of pistols
L4
handstand pirouette
handstand to bridge and stand
jumping pistols or switch leg pistols

L3 rings
L press to shoulderstand to L
HS on ring straps
ice cream makers in tuck (front lever pulls)
L4 rings
straddled FL is harder than BL
backward roll to support with bent arms (pullover)
L press to HS
free HS on rings
ring kip to support

PH

L1
basic supports
basic walks side to side
positions of circle
bucket circle walks (feet in bucket, walk around in pushup position clockwise/counterclockwise)

L2
swings in front, middle/stride on both legs, back support
bucket circles on floor or parallettes (make sure they are stable)
initial start of circle and swing past 1st hand placement on floor
walk pommel horse around the world

L3
initial swing to past 2nd hand placement
straddle travels up and down horse (leg cuts)
big enough swings to cut leg

L4
scissor timers
1+ circle

Beyond
scissors
circles and variants

Rope
hang on rope with flexed arms for as many as seconds as age
climb down rope slowly from block/ladder
climb up rope 1/2 way with legs
all
climb down rope 1/2 in straddle
up
climb down rope all the way in straddle/pike
up
multiple climbs
inverted climbs with feet
without
super slow rope climbs preparing for 1 arm lockouts

Vault
basic run technique and drills
landing technique (air squat position)
jumping on board
position jumps off board to land and 1/2 turn
squat on
stoop through
handspring off table/horse while standing on top
parkour vaults
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Old 10-16-2009, 02:13 AM   #3
Sean J Hunter
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Re: Adding in Gymnastics as warm-ups

Hey Blair,

I actually put the SPREADSHEET together based of off the CF Portlands Doc and Cross fit Norths Athletic Skill Standards. Are the same guys....?

It's not perfect...as my partner and I have started going thru it we realize that some stuff is in the wrong place and some stuff is missing.

We are just grabbing 1-2 "tricks" maybe 3-4 times per week and playing with them for 5 minutes at the beginning of each workout....ref Kiwi Method.

We start off trying to master all the level 1 goals and then start progressing. We're really finding it fun and its great for the kena...whatever....awearness thingy stuff.

I posted this similar document somewhere before. But wanted to post it again after the Kiwi Method posting.

I'd reallt welcome any thoughts on order and additions. We created it as we really didn't know how to begin to attach gymnastics skills and wanted some order to the chaos.

Yeah can ya tell I like geeking out on stuff....I'm the guy who orders his sock draw....scary aye!

Cheers

Sean
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Old 10-16-2009, 02:44 AM   #4
Sean J Hunter
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Re: Adding in Gymnastics as warm-ups

Oh right,

I thought you had just listed what I had, there seems to be a whole lot of new stuff in your list whats the chance of you grabbing mine and adding your stuff where you think it goes and reposting, It should only take a few minutes......please.....

Sean
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Old 10-16-2009, 04:35 AM   #5
Noel Welsh
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Re: Adding in Gymnastics as warm-ups

Quote:
Originally Posted by Blair Robert Lowe View Post
It's kinesthetic, btw.
Well, being a Kiwi he probably said "kunesthetuc" so it is easy to see how the confusion arose.

The idea of putting gymnastics skills in your warm-up is valid (I do it, so it must be...) but the skills you choose really depend on your current strength and flexibility. A frog stand can be quite challenging for those new to working out -- enough so that it might make a good "max effort" hold -- whereas for those with a full planche it probably isn't worth doing.

With some gymnastics moves you can easily combine strength, balance, and flexibility in one movement. For example, if you pull up from a hang through a front lever, to back lever, to skin the cat (tucked as appropriate) you'll develop a lot of back and core strength and shoulder flexibility. For this reason I believe gymnastics is superior to barbell training for the upper body; you get more done in less time.

So my suggestion is this:

Pick a few skills for your warmup that aren't taxing to you. Probably head/handstands are good to start with, as they open up a lot of possibilities and they are quite easy.

Consider replacing some upper body strength moves with gymnastics movements.

Hope that's of some use.
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Old 10-16-2009, 01:24 PM   #6
Sean J Hunter
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Re: Adding in Gymnastics as warm-ups

Thanks Noel,

Appreciate the advice. Adding in the Gym skill stuff has actaulyl revitalized my PT. Not that it wastoo stale before....but now it kinda feels like I have a kinda sport outlet. I really look forward to the gym stuff.

Cheers

Sean
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Old 10-16-2009, 03:12 PM   #7
Leonid Soubbotine
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Re: Adding in Gymnastics as warm-ups

I'm finishing up an article on gymnastics warm-up & I'll be submitting it to CF Journal next week. It takes about 15-20 mins a day & everyone at my gym does it daily. 2 day rotation & 4 different levels.
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Old 10-16-2009, 03:51 PM   #8
Sean J Hunter
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Re: Adding in Gymnastics as warm-ups

Hey Leonad,

Really looking forward to it.

A bit concerned about 15-20 minutes though. our sessions are already long and we only have time to grab maybe 2 skills that we want to improve in and mess around with them for 5 minutes.

I can't speak for everyone else but a spreadsheet with all the different movements organised in a similar way to my Spreadsheet would be really helpful for attainment monitoring and skill selection for the day.

Cheers

Sean
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Old 10-16-2009, 04:28 PM   #9
Tyler Hass
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Re: Adding in Gymnastics as warm-ups

I can't wait to read that. It will be fun to see what you come up with. Anything that gets people doing more gymnastics and developing body control will be a huge benefit. Of the various domains CrossFit draws from, gymnastics is probably the least developed. And it's also the hardest to incorporate into a workout, because the scaling gets complicated.
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Old 10-16-2009, 05:31 PM   #10
Leonid Soubbotine
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Re: Adding in Gymnastics as warm-ups

I think key part is patience and not trying to grab the sky.

Like a muscle up progression: slowly but surely develop a pull-up & a dip, then work on transition & get better at both pu's & dips, get a kipping muscle up, get a deadhang one & a kipping bar one, start working either on L-sit or Wide Grip & so forth.

I'm about as ****ty of a gymnast as there can be - I'm 6'3 or 6'4 depending on documentation & over 200 lbs.

Gymnastics come to me very slow, but with perseverance I can now walk on my hands up to 30-50 feet, hold a perfect hollow handstand consistently for up to 30 seconds, working on my pirouettes.

I can lower from HS into a pike & kip up out of it & can do a kip up with no hands.

Deadhang muscle up from straight arm hang is relatively easy, so is kip to support (not a perfect one into a locked out arm position but one none the less).

I can finally do a straddle back lever, pistols & tuck planches.
Working on my freestanding HS. I can almost do a consistent controlled negative all the time & can do some in a row to a folding mat.

Every step takes me about 4-6 months to develop.

From what I've seen already - such warm-up is working. In the last 4 weeks that I've implemented it I had 4-5 guys get their first deadhang muscle ups (we're crossfitters so it's a great milestone) & 1 guy got his first freestanding hs while the other bumped it up from sometimes shaky 1 to 3 good ones.

Now I just need to get some pics & finish up the article
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