Blog

  • Happy Holidays!!

    I want to wish everyone a safe and happy holidays!  Remember to treat yourself to some quality time for all the hard work you did this year.

    This week we continue with our skill work by going to the frontal Cartwheel:

    Thanks!
    Coach Carl

     

     

     

     

     

  • Lines and Shapes

    If movements are the transitions between static positions, there is always a path between the start and the finish. Next time you move, think about what is travelling and where that path is you have to follow. Whether it's the barbell, your body, your hands, your feet, find and draw that line. What shape is that line? Is it smooth and the most efficient? Is it a path that you can follow without deviating, or do you need to scale and progress up to it? Remember that path and plan your actions when you're setting up to move!

    This week, we continue to follow our line to and open it up to look more like a Cartwheel:

  • A Discussion on Bodyweight Training

    We've recently been getting a lot of questions about how and why we need to incorporate bodyweight training in our strength and conditioning programs, especially from the power sports community.  Is it important?  Why is it important?  How is doing a workout with just bodyweight going to help me?  Please watch this video response.

     

    For this week's progression we're also answer another big request with a new series on the Cartwheel. It's a bit different than how you might have learned it before, check it out:

    Thanks,

    Coach Carl

  • #FreestyleConnection

    So, what is Freestyle Connection that we've been talking about for so long? It's the ability to see and break down movements, identify the patterns and relationships, and then figure out what options you have to execute that movement for your purpose. If you have a good understanding and a broad base of skills, then you'll have more options to Freestyle and Connect the skills with when you need to perform any movement. It's that simple.

    A perfect example is the progression that we have today - the last piece of the Human Flag.  To get into the hold, we've seen a lot of people will try to muscle their body up sideways, maybe even with a small hop or kick out.  But if you step back for a minute and try to connect some relevant skills, you'll see that a strong heel drive from your Cartwheel will easily get your hips up past horizontal.  Then, being able to balance a one-arm Handstand will help you get stability holding the pole.  Put that together with what you've been practicing these past few weeks and you're all set!  Do you see it?

    Helping you see the Freestyle Connection is the goal of my seminars, and all of the progressions I've posted on this site and on my DVDs. If you have any epiphanies about movement, show it and share it with us on Twitter, Instagram, or Facebook with #FreestyleConnection!

    Thanks!
    Coach Carl

  • Success Through Quality

    When I started GymnasticsWOD 2 years ago this week, I would have never imagined the success we are experiencing today. My mission and my goal was to promote quality in movement training. I wanted to help everyone to understand how movement works so anyone can participate at any level.

    I wasn't really sure if any of this craziness in my head made any sense, but with your amazing support something huge has developed. From your questions and feedback, I've made 200+ movement progressions, which are now available on DVD here and at the Rogue Fitness store. With your support through the DVDs, we've been fortunate enough to be able to DVDs free to the troops on every request. Through these progressions I've realized trainers and athletes everywhere needed more in-person instruction, so I've created and conducted over 50 Freestyle Connection Movement Seminars around the world to help bridge the knowledge gap. We've printed 4 runs of GWOD t-shirts now so that you, our awesome fans, can represent this message of success through quality.

    As of now, we have had 560k unique visitors, 3.1 million page views, and 1 million video views to the GymnasticsWOD website, and our Youtube channel also has another 670k video views. That's a phenomenal amount of interest and dedication for gymnastics, fitness, and desire quality movements! This journey has been amazing so far and we're excited for the future. Thank you!!

    This week, we go back for some more Human Flag action:

    Thanks!
    Coach Carl

  • Announcing 2013 Seminars!

    After weeks of planning, we're proud to announce the first batch of dates for my Freestyle Connection Movement Seminars for 2013. We are still confirming lots more sessions all over the US and across the world, so stay tuned and keep an eye on the Seminars page. I'm pretty stoked to kick off next year with another Latin America tour through Ecuador, Columbia, and Argentina! Thank you to everyone who had submitted a request to host - if we haven't responded yet, we will get to you soon.

    This week we wrap up our Pull and Grip Strength series with something special, especially for all of you Ninja Warrior fans:

    Thanks!
    Coach Carl

  • In Honor of Those Who Served

    On this Veteran's Day, I want to take a moment to thank and honor all of those who have bravely served to protect our country, and also to thank their families for their care and support. To show our support, we're continuing to send our GWOD progression DVDs to military service men and women - if you know of anyone who would benefit from our training please contact us and we'll ship them a DVD bundle.  If you want to show your support, proceeds from the purchase of this Honor t-shirt go to the Travis Manion Foundation.  Thank you!

    This week we return to our Pull and Grip progression series with a double header, because there are a couple more very important tools to use to integrate with your training.  Developing quality positions is key, there is to be no compromise.  If you don't practice QUALITY form in the training room, it's guarenteed not going to happen when you need it most on the field.

    Thanks!
    Coach Carl

     

  • GO VOTE!

    To all of our American friends and family - get out there and VOTE this week!

    This week, we continue with our next Human Flag progression and channel some Bruce Lee:

    Thanks!
    Coach Carl

     

     

  • Coach Carl in Jacksonville/ATL this weekend!

    I'll be in CrossFit JAX in Jacksonville/Atlantic Beach area on Saturday, then at CrossFit Perimeter Atlanta/Sandy Springs area on Sunday for my Freestyle Connection gymnastics movement seminar.  Can't wait!  More seminars will be announced soon.

    This week's progression we continue working on our lever holds on the pole:

    Thanks!
    Coach Carl

     

     

     

     

  • DVDs are back in stock!

    Just want to let you know that we have all of our DVDs back in stock and are shipping orders immediately. It includes the entire suite of progression videos here on GWOD, so get them, watch them, share them, and intergrate quality movement into your training! Your purchases help support the troops too, we've donated and shipped dozens of orders now to our active duty service men and women across the world. Thank you!

    This week's progression kicks off a new series with a trick we all love to see and try - the Human Flag. It looks a little crazy, but if you've been following all of our other progressions you'll quickly see this movement is very similar to all the other stuff we've been doing all along - it's all about skill transfer!  Check it out:

    I will be in Jacksonville at CrossFit Jax and Atlanta at CrossFit Perimeter for seminars next weekend on Nov. 3rd and 4th. Come see me!

    Thanks,
    Coach Carl

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