False Grip

CrossFit Games Breakdown - Regionals Workouts - Pt.5

With the 2011 CrossFit Games Regionals Workouts announced ahead of the competition this year, we are fortunate enough to get a chance to break down some of the key gymnastics movements for you with some final coaching tips and cues. In this video, Carl talks about the Pull Ups, and strategies to preserve your hands to minimize suffering down the line.

There will be Pull Ups, and there will be a lot of them. And if you are not prepared, most likely your hands will tear from the volume and you'll put the subsequent workouts at risk. Recall the GWOD training you've done with practicing your false grips, and try to apply a bit of that grip to the bar to minimize rubbing and friction on your calluses - use your wrists instead to pivot, and it'll work whether you kip, butterfly, or do it strict like a beast.

CrossFit Games Breakdown - Week 4 Workout - Pt.4

We continue our coverage of the CrossFit Games with the Workout 4 breakdown. In this video Carl talks reviews and gives even more pointers on his favorite Muscle Ups.  Don't forget to use what you've learned in the GWOD progressions!

CrossFit Games Breakdown - Week 5 Workout - Pt.3

We're coming close to the end of the CrossFit Games open, so here's the Workout 5 breakdown for that extra boost.  In this video Carl breaks down key points to keep in mind for the Toes to Bar.  Uses these warmups to keep your hollow body form and use more hips to keep your arms from blowing out, and find the right tension to go long for the whole workout.  Getting a good grip to key to feel the connection with the bar, so you can focus your mind on the prize.

Dominada al Apoyo Parte 1

Hoy os presento la dominada al apoyo en anillas. La dominada al apoyo es uno de los elementos gimnásticos más dificiles que podemos encontrar en CrossFit, pero que viene a ser un elemento de fuerza base para cuelquier gimnasta.

Antes de entrar en demasiado detalle sobre la ejecución de este movimiento, vamos a centrarnos en el agarre. En este caso el agarre se le denomina "llave", que viene a ser una simple flexión de muñeca. Esta posición nos permite crear una base de apoyo que facilita la transición de la dominada al fondo.

Practica mantener esta posición mientras cuelgas con los brazos estirados debajo de las anillas y los brazos doblados con el mentón por encima de las anillas. Una vez puedas aguantar 15 segundos sabrás que estas listo para el siguiente nivel.

Perdonad mi español en este video. Necesito practicar más amenudo.

False Grip Progressions Pt.1

Building up a strong false grip is important for all kinds of work on the rings.  In this video, Carl will explain how you can build up stronger wrists and forearms even before you get on to the rings to practice your false grip, just with a couple of simple drills on the bar.

False Grip Progressions Pt.2

In this segment, Carl explains how you then take the same drills you did on the bar in Part 1 of the progression and repeat on the rings.  We also go over proper false grip hand placement and positions so that you can get the most out of the transition in your Muscle Ups and other movements.

False Grip Progressions Pt.3

In this segment, Carl discusses the false grip and demonstrates how you can practice the false grip with other movements such as the V Out.

Muscle Up Transition Progression Pt.2

In this video segment, Carl will explain how to use the bands on the rings to help you get the proper positions and feel for the transition for the Muscle Up with a false grip.

No-False Grip Muscle Up Progression Pt.2

In this second video segment we'll take the basic requirements to build up to a Muscle Up with no false grip, and try them on the rings.

No-False Grip Muscle Up Progression Pt.4

After you've practiced moving through the positions and transitions with different sized bands to build up strength and speed, it's time to put it all together for a full unassisted Muscle Up with no false grip.

In the forth segment we'll walk you through the cues and show you what that looks like, plus a view from San Francisco CrossFit.  Enjoy!