Monday: Gymnastic Phase

17
February 8, 2010 · Posted in WOD   · Comments (17)

group handstands

Today marks the beginning of our 6 week gymnastic phase. We will be concentrating on a new gymnastic bias warm-up along with some basic skill work in the pistol, muscle-up, L-sit and handstand just to name a few.   The purpose of the gymnastic warm-up is to develop basic body-weight competency for beginner athletes while improving flexibility and strength. For the more advanced athletes, the purpose is to keep them focused and excited while they master the simpler gymnastics movements and start delving into the realm of more advanced gymnastic strength.

Please go HERE and download “The Russian’s Gymnastics Warm-Up”.  If you dont have a CrossFit Journal pasword e-mail us for help.

WOD:
 
Skill Based Gymnastic Warmup
 
Pistols
  • 5-5-5 (per leg, scale accordingly)
Met-Con:
 
21 – 15 – 9
  • Double Unders
  • Deadlifts (Body Weight)
  • Pull-ups

Day 38 of the 100 Day Push-Up Challenge, only 741 push-ups to buy in!!

Day 7 of the 28 day Muscle Up Challenge, only  28 muscle ups to buy in!!

　　　　

Comments

17 Responses to “Monday: Gymnastic Phase”

  1. Neil on February 8th, 2010 1:57 pm

    TEST – Haven’t been able to post for a while…

  2. steve on February 8th, 2010 4:14 pm

    Time thus far..
    6am
    Tom – 8:44
    Craig – 12:12
    Neil – 12:02
    Deb M – 9:07
    9am
    Randy-10:06
    Chris h – 10:35
    Chago-11:46
    Marc-11:47
    JR-10:20
    Billy-6:47
    Cecilia-13:05
    Deb G-13:07

  3. steve on February 8th, 2010 4:33 pm

    muscle up challenge is DAY 8 , 36 to catch up

  4. steve on February 8th, 2010 4:56 pm

    steve – 7:52 total forarm ripper

  5. DREW on February 8th, 2010 7:54 pm

    These 21-15-9 workouts are always a killer for me… I am too stubborn to use bands for the pullups, but can only bang ‘em out in sets of 5-10. And I am too stubborn to give myself a break on the double-unders, even though I still (STILL!!!) can’t seem to do them back-to-back, so I have at least one single between each successful double. These 21-15-9’s wear me out!!! And, the hands on the clock go round and round…

    … but, since I am not so great at these, that’s all the more reason for me to do more of them.

    Caveman go club something to eat now.

  6. Brad on February 8th, 2010 8:22 pm

    At least you don’t have to do 250lb deadlifts… or 250lb pull ups…. lol.

  7. DREW on February 8th, 2010 9:16 pm

    Dear God,

    Thank you for making me a svelt 200 pounds…
    … and ridiculously good-looking, too.

    Amen

  8. DREW on February 8th, 2010 9:35 pm

    RIDICULOUSLY

  9. keith koeppel on February 8th, 2010 10:35 pm

    hey everybody! nice looking workout today, is anybody interested in taking my spot at the level 1 certification april 10th and 11th at guerilla fitness in montclair? i will sell it at a disocounted price….i cant make it sadly. crossfit wont give me a refund, so i figured i would see if anyone here is interested. if you are let me know contact steve or call me 973-943-1506

    -keith

  10. Randy on February 8th, 2010 10:42 pm

    Keith:
    I might be interested based on my on-call schedule. I will let you or Steve know as soon as I can. If I miss out on the chance to go or someone takes the spot before I respond, I understand.
    Randy

  11. keith koeppel on February 8th, 2010 11:03 pm

    ok cool just keep me informed. take my number down or contact steve.
    -keith

  12. DREW on February 9th, 2010 2:25 am

    … and now with my new Ignite hoodie, I don’t even think “RIDICULOUSLY” is quite adequate.

  13. Randy on February 9th, 2010 2:36 am

    Ignite hoodies. Are they in?

  14. DREW on February 9th, 2010 2:41 am

    Are they IN? Dawg, they redefine the MEANING of the word “Style”.

  15. Brad on February 9th, 2010 3:04 am

    They are especially made for wearing at night…. in the dark… when you want to glow.

  16. neil on February 9th, 2010 3:15 am

    Git me one dem…

  17. DREW on February 9th, 2010 2:39 pm

    Umh-humm…

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