This past weekend we presented and hosted Down and Dirty 2, a 2-on-2 breakdance competition in San Francisco. Thanks for all the bboy and bgirls for coming out and throwing it down on the floor! We saw some epic all-out battles by some of the best - if you missed it you can check out videos on Youtube and pics on flickr. Special thanks again to everyone who helped made the event possible: Reebok, TheBBoySpot, MilestoneBreaks, BBoy Wicket, BBoy Blakk, DNA Lounge, and the entire bboy and dance community. Thank you!
This week we continue to get inverted on the rings for some fun with transition work:
As human beings, our biology and instincts work to protect us from harm and limit us taking great risks. Our sense and fear and pain motivates us to withdraw or quit, often causing us to bail out even if we try. You've probably seen this time and time again where an athlete swings away beautifully, attempts to kip or pull up to a transition, but then everything freezes and the athlete falls back, falls through, or falls down. Some athletes even predict this chain of events coming as they make their next Muscle Up attempt, and so to compensate they strategically transition into a series of desperate and frantic kicks to try to tread up into the dip.
Was the athlete not strong enough? Maybe. Was the athlete not skilled enough? Possibly. Was the athlete not prepared? Absolutely. To swing and pull yourself up on an unstable surface 4 to 5 feet off the ground is no small feat, and if you've never done it before it becomes a huge risk to take. Our instincts for self preservation kicks in, and at some point we all freeze. In the back of our mind, we're thinking: what do I do next if I do succeed? Am I safe if I fail? When is it safe to fail and bail? How do I bail? We've all seen Muscle Ups before and there are one or two ways it could go right, and a lot of ways it could go wrong for a beginner.
The solution is to be more prepared and that means having at least one back-up plan or an exit strategy. Quite often this is a workout partner or coach who's commited to spotting you, but that may or may not overcome your biological instincts when you're flying through the air and you don't feel those helping hands. I recommend that you always actively learn and practice movements that are part of your exit strategy. If you are learning how to jump, you must learn how to land. Learning how to jump higher? First learn to land and roll. Learning Muscle Ups? First learn to Roll Out on the rings. The more exit options you have with confidence, the more you'll overcome those protective instincts because you will know that there is a safe path to the finish and come out unharmed.
Over the next few weeks we'll show you the Roll Out and how to use it, and not only will it serve as a great exit strategy but it also leads in skill transfer opportunities for bigger movements on the Rings:
In the training room, it's easy to bias our training to bi-laterally lifts and movements. But in real life, we perform far more unilateral movements - from walking, running, cycling, driving, picking up a bag, kicking or throwing a ball. Almost any type of activity or sport requires sequences of uni-lateral movements, so it's important we work in some uni-lateral bodyweight movements in our training as well.
This week's progression we work on a great uni-lateral drill that I practice often with my bboying (breakdancing) training:
For more insight into the bboy movements and progressions, check out my teacher's website MilestoneBreaks.com. BBoy Milestone, BBoy Wicket, and I along with the help of Reebok and the Renegades Crew will also be hosting Down and Dirty 2. This will be our second breakdance competiton that we've hosted in San Francisco, it's all going down on September 21st at DNA Lounge. Hope to see you there!
Even though I only get face time a couple of times a year with this awesome team as we are halfway across the world, every moment we share together has been fun and unforgettable! I want to thank Annie, Frederik, Jami, and Frankie for stopping by Alicante and hanging out the past week at CrossFit ALC. Can't wait until we get together again!
This week we share some perspectives on a common question - determining standards for bodyweight movements:
When you perform a movement, any movement, what does your 1-rep max effort look like? What does your 50-rep dynamic effort look like? 100-reps? 1000-reps? When you have to do a heavy single vs. a lot of volume, are you performing with the same body shapes or different? What would be more efficient? Something to think about! Let's discuss.
A popular progression request, this week we'll start a quick review of Kipping Toes to Bar:
Happy Monday! A couple of questions to help us plan our upcoming progression videos and content for free+style the book:
- Which do you find more challenging, upper- or lower-body movements?
- What do you find more difficult, developing strength or skill?
- What movements do you want to see progression videos for?
- Anything other questions?
Please answer in the comments!
This week we finish up our series on jumping push ups with a few tests:
I want to congratulate the 2013 Reebok CrossFit Games athletes, coaches, and crew of staff and volunteers for another successful event and year of competition!
Over the course of this past weekend we were often reminded of the inaugural CrossFit Games that started in Aromas. So much has changed since then and this is truly an exciting time. As I looked around it's unbelievable to see how much CrossFit has grown, how far we've come, and how quickly we continue to accelerate.
The Open. The Masters. The kids' Gauntlet. The hundreds of thousands of fans watching live, in person and online. The vendor and sponsor support. The performances, demos, and exhibitions. The 2007 records being smashed. The new victories. The defending champs. The 3-peat dominance. All of this is owed to all the great people who have committed their careers and livelihood to CrossFit, and together we have established a great community.
Thank you allowing me to be a part of history and I am truly inspired now more than ever!
This week continue to work on our plyometric Push Up progression:
I'm excited to announce my latest project and biggest project to date - a book entitled free+style | maximizing sport and life with four basic movements.
I have been on the most incredible journey over the last few years, from my experiences coaching Annie Thorisdottir to become a two-time Fittest Woman on Earth to interacting with thousands of coaches and athletes on GymnasticsWOD.com. I am pumped now to pour my knowledge and experiences into my latest endeavor — free+style: maximize sport and life performance with four basic movements. This book is designed to help you achieve physical success by applying the movement framework that I have crafted over the years. I will show you why you should care about movement so you can perform to your highest potential.
In the coming months I will be sharing a lot of concepts, previews, and planning special events for free+style the book as we get ready closer to its release. Please go to our official website for the book now to subscribe to our mailing list, or follow us on Facebook or Twitter for updates. Thanks for your support!
This week we continue with more push ups, this time scaling up with speed and power: