Blog

  • 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

  • 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

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