Blog

  • Still Moving, Still Learning

    On my way back now from a 4 seminar tour in Australia and New Zealand, which also marks the 50th gymnastics-movement seminar I've done since we started the GWOD project. I want to thank everyone for their participation and desire to learn and improve themselves, this has been an AMAZING journey and we're just getting started. What's next?  How about adding a Level 2 seminar, or tumbling seminar, or ...?

    This week's progression we hit the Rogue Fat Bar Grip again, but changing one point of contact on the grip just made it way more interesting:

    Thanks!
    Coach Carl

     

     

     

  • Hello, Australia and New Zealand!

    Just finished my first weekend here in Australia and New Zealand and it's been awesome so far! I also got to do a fun little gymnastics tumbling and skills session with the team at MaD CrossFit - I can't wait to start up this new series of seminars to bring our training to the next level!  If you have access to a tumbling or cheer facility, please let me know!

    This week we continue to work on our pulling and grip strength, by taking away your hook grip:

    Thanks!
    Coach Carl

     

     

     

  • Tumbling Seminars?

    Hey Gymnasties! We've been hard at planning our seminar schedules for 2013, I know everyone has been waiting for us to come out to your area and new sessions to open up. Thanks again to the incredible support of all the gym owners that have submitted requests, we're going through them and following up with you.

    Back to my question at hand - we've had a lot of requests for tumbling and acrobat progressions, as well as requests for my Freestyle Connection seminars that go into more detail for these movements and skills. I would love to have a tumbling seminar, so if you own or work at a gymnastics or cheerleading facility that can host a session, please contact us and we'll make it happen!

    This week we keep working on our Pull and Grip strength, and for that we need to start using the right tools:

    Thanks!
    Coach Carl

  • Building Stronger Pulls

    I make this observation a lot at my seminars - that humans are naturally better or more comfortable at pushing than pulling. If you had to move a large object, chances are you'd push on it than to pull. That said, it's probably safe to also say we need to spend more time working on our pull and grip strength to address that bias as a weakness. I know that thought of doing more pull ups isn't very exciting, but fortunately the team at Rogue Fitness has come up with a variety of simple gear to refresh your grip and pull up training - and all with skill transfer application to your lifting and other sports. Check out this new progression series, where we first start with the basics:

    Thanks!
    Coach Carl

     

     

     

  • The GWOD SPOT 2!

    As a Fitness Trainer, my mission is to educate, motivate, and support everyone through a healthy and active lifestyle. As a Strength and Conditioning and Movement Coach, my mission is to ensure that everyone builds a solid foundation to maximize capacity, optimize efficiency, and move without creating injuries. Today, I'm another step closer to realizing my missions under one roof with the opening of CrossFit ALC in Alicante, Spain! It's been on my mind for a long time to bring the best fitness program back to my home town, and I want to give back to my community and share with my friends and family in the same way they've supported me. I'm proud to be part of this project with an amazing team and have so many supporters already, please take a moment and welcome CrossFit ALC to our community!

    This week we continue another episode of the Planche Progression, it's like sumo-straight-leg-deadlifting your lower half:

    Thanks!
    Coach Carl

  • The FUTURE!

    Just had another amazing weekend working with some amazing trainer and athletes at my gymnastics-movement seminars in the Midwest at New Species CrossFit and Practice CrossFit, but what really made the trip special was a quick stop by the Champions Club. I had heard about the Champions Club and knew that they were big fans and huge supporters, but going in there I had really no had no idea what to expect. What I found there was the biggest group of teens I've seen who train together because they're dedicated to improving their fitness, their athleticism, and their performance. And not just for themselves, but they're also influencing their brothers, sisters, and even parents to participate too. Their attitude was amazing and their work ethic inspires me. Take a moment to check out their site and their story, and give them a high-five for being awesome. They are the future!

    This week we continue with our Planche progression with some leg work:

    Thanks!
    Coach Carl

  • GWOD Down Under Tour 2012

    Welcome back! For those of you in the U.S. and Canada, I hope you enjoyed your Labor Day long weekend. The means we're into the fall season already and we've got lots of stuff planned and happening! I'll be touring Australia and New Zealand for the first time in October and making 4 stops for seminars near Sydney, Wellington, Adelaide, and Melbourne. We're nearly sold out for all of the stops with a few more spots available at the CrossFit Adelaide session, so if you haven't signed up yet get registered as soon as possible and join us!  If you want to know more about what this gymnastics-movement seminar is all about, come check out what the others are saying!

    By popular demand, this week we continue our Planche progression series with something a bit more dynamic:

    Thanks!
    Coach Carl

  • Call for 2013 Seminars

    Hello crew! I just got back from a weekend of gymnastics movement seminars at CrossFit Flagstaff in beautiful Flagstaff, AZ and Kaizen CrossFit in Las Vegas and had an amazing time with the trainers and athletes. Thanks to everyone who came out and the gyms for hosting the session!

    We have a few more sessions to go in 2012 in the Midwest, Australia, and Southeast, so it's time to plan for 2013! If you're interested in hosting Carl's gymnastics-movement seminar, please review the booking process and requirements and submit a request.

    This week we continue with reinforcing good positions by blocking poor movement patterns:

    Thanks!
    Coach Carl

  • For QUALITY!

    You may have noticed that in our GWOD program, we often ask you to perform the strength GWODs "for QUALITY". That means your focus should not be to rush it for time or reps, but you should execute the movement as clean as possible with good form so you can expose your holes and inefficiencies. To that point, the next couple of weeks we are going to show you some ways to apply our concept of "blocking movement", where we perform the movement in a certain way to force you into these nice clean positions. By regularly practicing good form, you'll be way more efficient when you need to go fast, you'll have way more options when you encounter the unknown and unknowable in a workout, and you'll have way more opportunities for skill transfer to other movements.  Try it out!

    This week, we start with our favorite movement - the Burpee:

    Thanks!
    Coach Carl

  • GWOD Progression DVDs available now!

    A couple of months ago we received a lot of feedback and requests about putting our GWOD progression library on DVDs, so we're excited to announce that the DVDs are available now!

    The main reason we started putting them onto DVDs is because we've had several requests from our troops who wanted to train with the videos, but were deployed on ships and in remote areas without stable internet access. So for the military men and women out there - if you'd like a copy of the progression DVDs please contact us and we'll send it to you at no charge to your APO/FPO address.

    For everyone else, please support us and the troops and pick up copies of the DVDs for yourself, your gym, and your friends. We invite you to name your own price and pay what you want above our bare cost to support us however much you like! As a bonus - if you pay any amount more than the current average price of that DVD or bundle, we'll send you a link to download the DVD image or bundle so you can make your own copies to share!  We ship immediately and internationally via US Postal Flat rate.  Please contact us if you have any questions about this sweet deal.

    Update 11/18/2012: We no longer have a flexible price option for the DVDs. The DVDs and bundles are now set at the average price that customers have paid in the past 3 months, as that is the fairest and most optimal value. We are continuing our commitment to support the troops with free DVDs through proceeds. Thank you so much for your support!

    This week's progression we continue to take Handstand Push Ups to the Rings:

    Thanks!
    Coach Carl

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