We are hosting a CrossFit Gymnastics trainer course on Saturday, June 16th – Sunday, June 17th and Sean Lind is coming out to help run it! There are very rarely CrossFit trainer courses on the island, so if you are interested, you better register right away because it will fill up fast!
At the CrossFit Gymnastics Trainer Course, Coach Tucker or one of his Tier One coaches will delve into basic, intermediate and advanced gymnastics forms in a lecture setting followed by practical application. Our goal in this course is to aid CrossFitters in using gymnastics for strength development, core control, spatial awareness and WOD progressions.
Handouts and other material will be e-mailed to you prior to the course date.
You will be taught a wide variety of foundational movements and techniques, including these and others:
- Basic strength: development for disadvantaged leverage and basic strength prowess for gymnastics movement.
- Parallette work: handstands, L-sits, stretching, core control, handstand push-ups, scalability of basic and intermediate movements, spotting, range-of-motion/extreme range of motion training.
- Rings: core-training exercises, support work, proper hand placement, L-sits, iron-cross progressions, dislocates, presses, muscle-ups and muscle-up drills, self-spotting techniques, kips, handstands, and conditioning.
- Bar variations: handstands, back levers, skin the cats, L-sit pull-up variations, stretching, kipping swings, spotting techniques, bar muscle-ups, scalability of all movements.
- Handstands: handstand push-ups, handstand forward rolls, balance work, presses to handstands, L-sits to handstands. You will be taught how to spot and scale these foundational elements for WODs and newbies, and you will learn hand placement, core control, strength development, planches (progressions on floor, rings and parallettes).
You only need to bring athletic attire and an adventurous attitude!
Prerequisites: None.
To register, click link: http://www.regonline.com/GymVictoriaBCJune2012
Today’s Workout
Buy In – 3 rounds of 25 single skips, 5 goblet squats, 5 KB swings, 5 Hang Cleans (bar only)
WOD – Individual Event 2
For time:
- Row 2,000 meters
- 50 One-legged squats, alternating
- 30 Hang cleans (135lbs/225lbs)
* If you did yesterday’s workout with all the pistols, you can scale to lunges
Zone 4 – scale cleans to 115lbs/195lbs
Zone 3 – scale cleans to 95lbs/135lbs, scale pistols to 30 reps
Zone 2 – scale pistols with a band (consider 25 reps), scale clean to 65lbs/95lbs
Zone 1 – scale row to 1km, scale pistols to regular squats, scale cleans as needed
Cash Out – MWOD –
* Couch stretch
* Floss the hamstrings
* Stretch out the traps and shoulders
