CrossFit is a hybrid workout approach that borrows strength, power and endurance style exercises from many different fitness disciplines. One of CrossFit’s favorite sports is gymnastics, since gymnasts are some of the best trained, most flexible and strongest athletes in the world. The benefits of gymnastics have been shown time and time again!
Most people over 20 believe that they are too old to start gymnastics, but it’s never too late to gain the benefits from practicing this sport. Gymnastics will improve your performance in any other sport, as well as improving your overall fitness and functional strength to a level that most people never achieve. Doctors have promoted the long term benefits of resistance training, and studies have proved that resistance training improves joint health, maintains muscular development and improves cardiovascular fitness. Of course, gymnastics is all about resistance training! The conditioning involved in a progressive gymnastics program focuses on functional strength. Elite gymnasts have a strength to weight ratio that is second to none. This is what enables elite gymnasts to perform skills that appear to be humanly impossible. While some of these moves might be out of reach for most people, with a focused gymnastics conditioning program most adults will be stronger than they have ever been. Not only will this conditioning enable anyone to perform moves that will make most 17 year olds gape in amazement, but it will also help prevent injuries. Now are you starting to understand why gymnastics is one of the 3 important basic elements of CrossFit?
There are a few points that must be considered when learning the CrossFit gymnastics elements as an adult. The first is that they are difficult. As adults, you will likely start out with basic skills, and must remain patient in learning a whole new set of moves. Second is that you need to have an awareness of safe progressions. Adults do have a higher risk of injury then children in the sport of gymnastics. This is due to larger body size. A 180 lb adult will hit the floor with a lot more force than a 60 lb child. Even though the adult has more muscle mass to buffer the impact, the possibility for injury is increased. Also, adults recover more slowly than children. Proper progressions and a focus on safety is critical! But most importantly, gymnastic moves are fun! Learning how to tumble, flip, swing, and come as close to self powered flight as is possible is a blast. Gymnastics is anything but boring. There is always another step to learn.
The gymnastics elements that are included in the regular rotation of CrossFit WODs deserve as much attention and effort as the cardio and weight elements. Put your heart into learning them, and soon you will be surprised by your own fantastic skills!
Don’t forget the Gymnastics Elements seminar – Part 1 is on Saturday July 18th @ 11:15am – 1:15pm. Please contact us today to register (15 spaces available only)
Today’s Workout
Buy-In: Ladder Drills
WOD- “Three’s Company”
For Reps
Elite
2 mins Double Unders
2 mins KB Swings (35/55lbs)
2 mins Box Jumps (24″/30″)
Zone 3
2 mins Double Unders
2 mins KB Swings (25/45lbs)
2 mins Box Jumps (24″/30″)
Zone 2
2 mins Single Skips
2 mins KB Swings (20/35lbs)
2 mins Box Jumps (20″/24′)
Zone 1
2 mins Single Skips
2 mins KB Swings (15/25lbs)
2 mins Box Jumps (12″/20″)
Cash-Out: Tabata Mountain Climbers
