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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 02-06-2005, 03:25 PM   #1
Matt O'Donnell
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So I read this month's CFJ and G&T, and I'm totally convinced I need more work on gymnastics stuff: cals, stunts, and the like.
But I'm not sure how to best address my deficiencies...

How is eveybody else incorporating the G&T stuff into their training?

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Old 02-06-2005, 03:59 PM   #2
Paul Theodorescu
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I'll tackle the question even though I haven't read G&T nor the last 3 journals (which is bothering me).

Mon, Wed, Fri I usually do the following:
Cartwheels
Kip-ups
Handstand holds against wall
Handstands for a few brief seconds
Pressing into handstands, usually half arsed attempts
Forearm balance
Tumbling backwards
Tumbling forwards

My main objective is just to hold a handstand for more than 3 measily seconds.

Edit: I've only done this for a little while and it's made a real difference. I feel so much more flexible, agile and in control of my body. And I still have so far to go and so much training to add.

Edit #2: It's been really fun too. My shoulders get tired after a while and I have work to do...if not, I'd continue all day long. I intersperse some basketball playing between drills which keeps the heart pumping.
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Old 02-06-2005, 05:21 PM   #3
Graham Hayes
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I like to take a list of exercises and do them in a slow paced circuit. For example, the first circuit I did was all balancing, holding each position for 5 seconds (that's 5 seconds in one go, not cumulative), it was (pages 184-186):

497 - squat head balance
498 - squat balance
499 - head balance
500 - head balance, arms folded
501 - head balance, arms behind head
503 - squat balance to head balance
504 - elbow balance
505 - forearm balance
506 - handstand

Repeated 3 times, as I got better at these holds I started to move from one position to the other without setting my feet down (where possible):

497-499
500
501
503a-c-a
504-505
506

This is one example, looking through the book I found many groups of exercises that can fit into this sort of template. So when I'm little more competent I could do exercises 509-514 in this manner.
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Old 02-06-2005, 06:00 PM   #4
Ross Hunt
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I practice kip-ups, mostly. I have recently begun to look into breakdancing. I practice basic break skills, rolls, kip-ups, and handstands, and try to occasionally string some of them together into a sequence. It's unbelievably sloppy right now. I need to acquire the ability to hold a static handstand. I REALLY need to work on that... Too many skills, too little time and recuperative ability.
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Old 02-06-2005, 07:01 PM   #5
chris muscarella
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I work them in as warm-up and usually combine them with sprinting.

For warm-ups, I will start with handstand to forwards rolls to loosen up a bit. Then I practice some handstand pirouettes. If I'm feeling strong I'll press to handstand.

Worked in with sprints I do 40m dashes. In between I will practice back handsprings, aerials, and handstand work.

The main problem is that a lot of gymnastics skills are a workout in themselves. If you follow the WOD as posted, you could try warming up with basic tumbling. If it is a short WOD you could try working your skills before hitting the WOD (as Josh Everett does with o-lifting).
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Old 02-07-2005, 05:53 AM   #6
Larry Lindenman
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I'm playing with the hand balancing right now in my warmup. It's bringing back memories from my gymnastics days. In 1974 I had an very old coach who was competing in the 1920's (wasn't to great at spotting and crashed me into the mats on a double back dismount off the rings, but I couldn't say no to him). This gentleman had pictures of himself doing a one handed balance on top of a flag pole, on top of a building in Chicago! We would do many of the stunts diagramed in the book. I must say, a lot of what I did, with no thought, in the 70's and 80's, I can't even manage to hold for 1/2 second now. If you haven't go the CFJ this month sign up, it is a good one.
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Old 02-07-2005, 06:03 AM   #7
Graham Tidey
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G&T?

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Old 02-07-2005, 07:18 AM   #8
Tanner Kolb
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Gymnastics and Tumbling
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Old 02-07-2005, 09:05 AM   #9
Brian Gibson
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If you haven't go the CFJ this month sign up, it is a good one.

Larry, if I sign up anytime this month, will I get the CFJ for this month?
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Old 02-07-2005, 11:56 AM   #10
Larry Lindenman
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Yes. Also check out Lynne's FAQ's and buy any CFJ's you think are relevant to you.
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