Change of Plans – Gymnastics! 11/12/14

We’ve got our last Fall Workshop coming up on the 22nd. We had a slight change of plans and have decided to do it focused around gymnastics. If you need/want to get better at pull-ups, push-ups, ring movements, toes to bar, push-ups…basically anything that doesn’t include a barbell, then you should be there. Here is what to expect:
Gymnastics skills. Ya got em?

I’m not talking about tumbling, uneven bars, or the pommel horse. Within CrossFit, gymnastics is the term we use for movements that fall into the “body weight” category. It improves kinesthetics: the ability to feel movements of the limbs and body, and the ability to sense the position, location and orientation of our body in space.

Everything is everything. Improving our gymnastics skills translates directly to everything else we do, inside and outside the gym. I know when I get older, I don’t want to slip and fall; improving my perception of where I am in space will help prevent that. And right now it’ll help me increase my snatch! Better gymnastics skills translate into better lifting form, with heavier weights, and less injury.
You have to know the basics of knowing how to perform movements with just your bodyweight before you can advance the loading and movement difficulty. Learning core control and positioning safeguards your back, reinforces posture, and will make you stronger.
In our upcoming gymnastics workshop, we will focus entirely on your ability to use your body, through controlling and positioning your core, to perform CrossFit movements. You will spend 2 hours gaining a better understanding of your connected body system and how to use it. You will be standing, jumping, hanging, and upside down. There won’t be any conditioning, but like with the running workshop, I think you’ll find some new muscles activated.
You can never be too good at the basics. Going back to bodyweight and perfecting those movements can translate to improvements in other areas. I hope to see you there.
Space is limited to just 20 people, cost is $35, and it’ll run from 10:30am-12:30pm.
Sign up here:


A. Weightlifting:

Back Squat – 12min to 5RM



Lying Spiderman Stretch – 3 x 30s ea side




For Time –


Run 800m (this would be ALL OUT)

rest 1min, then –

Max Reps Front Squats in 3min (95/65)


RX+ will do (135/95)


people working out in a group fitness class


Talk with a coach to see if working out at Coaching For Glory is right for you.
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