Blog

  • GWOD Start App is Here!

    I'm very excited to introduce the GWOD Start app - now available for free for all iOS, Android, and Kindle devices! 

    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.

    Download the GWOD Start app now and give it a go, on iOS, Android.  If you enjoy the app, please share with someone you care about and take a moment to rate it as well.  Thank you!

    This week we finish our Roll to HSPU progression with one swift transition:

    Thanks!
    Coach Carl

     

     

     

  • Get Down and Dirty!

    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:

    Thanks!
    Coach Carl

     

     

     

     

  • Muscle Up Handstand Push Ups

    Muscle Ups?  Check.  Forward Rolls?  Check.  Handstand Push Ups?  Check.

    All together now?  Let's go work on the transition in this new progression series!

    Thanks!
    Coach Carl

     

     

     

  • Strategies for Self Preservation

    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:

    Thanks!
    Coach Carl

  • Bi-Lateral + Uni-Lateral = Functional

    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!

    Thanks!
    Coach Carl

  • Team Building

    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:

    Thanks!
    Coach Carl

     

     

     

  • See Ya, Beaches!

    Heading home to Alicante for a couple of weeks to some sunny days and beaches. If you need me, I'll be in my office --------------------->

    This week we continue work on those Toes to Bar:

    Thanks!
    Coach Carl

     

     

     

  • Got Gears?

    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:

    Thanks!
    Coach Carl

  • Quick Survey

    Happy Monday!  A couple of questions to help us plan our upcoming progression videos and content for free+style the book:

    1. Which do you find more challenging, upper- or lower-body movements?
    2. What do you find more difficult, developing strength or skill?
    3. What movements do you want to see progression videos for?
    4. Anything other questions?

    Please answer in the comments!

    This week we finish up our series on jumping push ups with a few tests:

    Thanks!
    Coach Carl

  • Congrats to the Athletes, Coaches, and Crew!

    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:

    Thanks!
    Coach Carl

Pages