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:
One of the most frequently asked questions I get is "How do I get started with body-weight training and using GymnasticsWOD?" That's not an easy question to answer, because athletes from all over come from different backgrounds and experiences, struggle with different challenges, and are driving towards different goals. I also believe that all athletes should learn how to move, so they can move to learn and "practice their training". That said, I've decided to create a new GWOD Start app that is the same great format as our current GWOD Spot app, but customize the programming to a 4-week on-ramp focus.
While the GWOD Start program is designed to help someone completely learn how to move and learn to train with bodyweight exercises, it is also designed to help advanced athletes build a stronger foundation and a broader base of skill. The program includes strength components, skill practice, metabolic conditioning, as well as flexibility work. The program and app also embeds all of the relevant GWOD progression videos for you to watch anywhere and at anytime. We wanted to make it easy for you integrate gymnastics into your routine and keep it relevant to your training, sport, and life.
This week we finish our Roll to HSPU progression with one swift transition:
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!