Well the lights are up, the tree is decorated, and sounds of holiday cheer fill the air!
If you are looking to treat your special someone with GWOD gear, DVDs, or a new free+style t-shirt, please make sure you get your orders in before December 17 so it gets delivered in time for Christmas morning! We also ship to Military Mail addresses too to support our service men and women abroad.
This week we wrap up our Back Kip progression:
The New Year is just around the corner and we've been busy planning our seminar schedule for 2014! Freshly added to our calendar are seminars in the midwest - Chicago and Kansas, and finally one here in the SF Bay area. Check the dates below and sign up ASAP because they will sell out! We are confirming additional dates and will announce them soon.
- Feb.8 at NorCal CrossFit in San Jose, CA
- Feb.15 at CrossFit Chicago in Chicago ,IL
- Feb.16 at K-State CrossFit in Manhattan, KS
We also want to let you know that we've created another discount to our seminar for educators, in addition to the current 15% discounts offered to CrossFit L1 trainers (code: cfcertified), Military, Police, Fire, and Rescue personnel (code: mpfr), USA Gymnastics members (code: usag). We've had an increasing number of teachers attend our Freestyle Connection Movement Seminars in the past few years, and we think that's an important and valuable effort we'd like to continue to invest in our future with our kids. If you are a teacher, instructor, or professor of any kind that works with students in an educational setting, please use the code "physed" when registering for a seminar to receive 15% off!
Don't forget this is our final day for our FREE SHIPPING offer for US orders over $40, and 50% off shipping for international orders over $75. Get your t-shirts, tanks, and DVDs in time for the holidays!
This week we continue with our Back Kip progression, putting that Deficit Push Up in action:
Just a quick announcement to kick off your Thanksgiving holiday week - we're offering FREE SHIPPING on all U.S. orders over $40 placed here on GymnasticsWOD; for international orders over $75 shipping is 50% off. This offer is applied automatically and will be available until December 1. Go get a head start on your holiday shopping with your GWOD and free+style t-shirts, and a copy of the new Progression DVD bundles!
This week we introduce another means of getting up into the support position on the rings, using the Back Kip:
Have a safe and Happy Thanksgiving!
While a Push Up is a basic movement, it's one that we would consider complex in terms of shape because the arms move at the shoulder level and also hinge at the elbows. When we take the Push Up into the fullest range of motion possible, we get a Deficit Push Up. If we look at little closer at that extreme end-range of the deficit push up, we can take it further by letting elbows start to straighten out again. The Deficit Push Up then essentially gives us an opportunity to train simple, but more challenging strict movements and holds like Levers, Skin the Cat, and the Iron Cross by utilizing this concept of Simple->Complex->Simple: start with the simple starting position; go into a complex transition by bending the elbows with a dip; then return to a simple position by straightening the arm into a Lever hold while it is in extension.
Check out this week's video in the Deficit Push Up for more:
The new batch of GWOD progression DVDs are coming! We've sent them off to the presses and they should be in stock any day now. The new discs and bundles includes all of the movement progressions I've been posting on the site this year, plus a few that we've filmed and have not yet released.
We produce these DVDs in addition to our web-videos and mobile app because our athletes and users have found that it's much easier to follow our progressions on the TV and big screen. The DVDs also neatly organizes the content in series and focuses, so it's a great learning tool for yourself or to share with others. Best of all, the DVDs allow us to deliver training content to those without reliable internet access - and we've been donating hundreds of discs and DVD bundles to our deployed military overseas and abroad and will continue to do so! Please head over to the GWOD DVDs catalog and pre-order the DVDs and bundles now, and we thank you for your support!
This week we continue with our One-Arm Handstand progression with a fun drill:
The fresh new free+style t-shirts are here! Your favorite GWOD signature t-shirts are back in stock! Please get yours today to show your support of my upcoming book. We're working hard and will be putting up some preview content and special features soon at freestylethebook.com.
P.S. Women's free+style tanks are coming soon.
This week's progression is another popular request for the one-arm handstand:
"In his seminar, Carl outlines four basic human movements that are essential to us as humans. The four movements are the handstand pushup, the pistol, the muscle up, and the burpee. As an outsider looking in, you may think, “What the heck?” However, when you breakdown the movements and discover their purpose, you realize just how important each movement is to life on an innate, primal level."
This week we wrap up our Forward Roll progression with the most challenging variation:
Talking about our Forward Roll Progression series, and why we do these variations and play with shapes. One of my main principles of performance is that you should be able to perform a movement so that when you finish it, you are able to initiate and connect to the next movement. So to be able to perform a movement, in this case a forward roll, with different shapes will give you more options to transition into something else - a sprint, turn, jump, dive, you name it. If you're a football, basketball, or volleyball player that spend a lot of time in that power stance and require a lot of speed and agility, you probably know what I'm talking about.
If you're interested in learning more of my movement principles and how to apply them to your training, performance, and overall lifestyle, stay tuned for my upcoming book free+style. In the mean time, come attend my Freestyle Connection Movement Seminars to get hands on experience on learning my movement framework and putting it into action at the gym. Here are the dates for upcoming seminars:
- October 26 at Torrance Fit Lab in Los Angeles, CA
- October 27 at Foundation CrossFit in Seattle, WA (almost sold out)
- November 9 at CrossFit Unleashed in Tampa, FL
- November 10 at CrossFit Miami Lakes in Miami, FL
- November 23 at Centennial CrossFit in Denver, CO
This week's progress we look at ways to scale the Forward Straddle Roll:
Agility is one of the ten fitness domains recognized in CrossFit, where agility is defined as the ability to change the direction of the body in an efficient and effective manner.
Using gymnastics, we can easily train and practice agility easily through tumbling and acrobatics, which includes changing orientations, creating rotations, adding twists, and jumping and landing. The most basic element of tumbling begins with the Forward Roll on the ground, and you can easily challenge your agility and develop your strength, flexibility, balance, coordination and speed by performing simple Roll variations while holding basic shapes. It's time to pull out the mat and get rolling with your agility work!
This week we pick up our Forward Roll progression again and work on the Straddle shape:
Hello again! I've been on an epic travel schedule lately, darting back and forth between SF, Calgary, Santa Cruz, LA, and then Boston and NYC this coming weekend. So amazing yet so crazy - a huge thanks to everyone who's shown me a warm welcome and offered their kind hospitality! For those who want to hang out and geek out with me a bit about CrossFit, movement, and want to have some fun, please come join me at one of my upcoming Freestyle Connection movement seminars - these are the remaining sessions for the rest of 2013 don't miss out! I'm looking forward to working with you soon.
- Sat. Oct.12 - Boston, MA @ Reebok CrossFit ONE
- Sun. Oct.13 - New York City, NY @ Reebok CrossFit 5th Avenue (SOLD OUT)
- Sat. Oct.26 - Los Angeles, CA @ Torrance FitLab
- Sun. Oct.27 - Seattle, WA @ Foundation CrossFit
- Sat. Nov.9 - Tampa, FL @ CrossFit Unleashed
- Sun. Nov.10 - Miami, FL @ CrossFit Miami Lakes
- Sat. Nov.23 - Denver, CO @ Centennial CrossFit
This week, we discuss the setup and positioning for deficit Handstand Push Ups on Parallettes: