Hollow Body

CrossFit Games Breakdown - Week 1 Workout - Pt.2

Welcome to Games season, so let's talk about this week's CrossFit Games Workout from a gymnastics perspective!  In this video, Carl talks about applying gymnastics to make your snatch awesome - from maintaining a solid Hollow Body position to using skills transfer with the Handstand and Back Extension Rolls to get max efficiency.

CrossFit Games Breakdown - Week 1 Workout - Pt.4

Welcome to Games season, so let's talk about this week's CrossFit Games Workout from a gymnastics perspective!  In this video Carl goes over some quick warm-up suggestions for this Week 1 Workout.

CrossFit Games Breakdown - Week 2 Workout - Pt.5

We're back on with this week's CrossFit Games Workout 2, so let's break it down again on the gymnastics tip! In this video Carl runs through some simple jump-rope type hops for warm-ups, to get you nice and light on your feet to connect those Box Jumps.

CrossFit Games Breakdown - Week 2 Workout - Pt.6

We're back on with this week's CrossFit Games Workout 2, so let's break it down again on the gymnastics tip! In this video Carl explains how the hollow body position will help with your deadlifts, and options getting your hands up at the bottom of the Push Up without compromising elbow and shoulder postions.

CrossFit Games Breakdown - Week 4 Workout - Pt.2

We continue our coverage of the CrossFit Games with the Workout 4 breakdown.  In this video Carl goes over the first movement in this workout - the burpees, and lots of them.  Carl explores techniques for getting efficient to get fast to your feet, and to get over the bar to be set up for your next rep.

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.

CrossFit Games Breakdown 12.4

We're at the second last workout for the 2012 CrossFit Games Open and things just got a whole lot more interesting! Muscle Ups are my specialty, so we are going to give you this Breakdown raw and uncut! And it may not be obvious right away - but all those efficient Burpees you did in 12.1 actually primed you for the Muscle Up transition. Read on.

To get through this workout we really have to think about using a lot of skill to save yourself for the three different movements, and maybe even get a little recovering in for your shoulders during the Double Unders if we plan and prioritize properly.

1. Wall Balls - Check out KStar's 12.4 Prep and Mechanics video on MobilityWOD for proper positioning and mechanics to get through the 150 reps of Wall Balls.

2. Double Unders - Review our entire series on Jump Rope Double Unders on GymnasticsWOD (http://gymnasticswod.com/progressions?field_tags_tid[]=29&field_tags_apparatus_tid[]=71). If you focus on good positioning while you are able to keep your upper body relaxed, this is where you can recover a bit to prep for some Muscle Up work. Have your wrists take care of the rhythm with the rope, and practice it with a folded rope until you get that skill nailed down.

3. Muscle Ups - This movement does require a lot of upper body strength to pull up and then to press out of the dip, but you do have an opportunity to use your hips and apply a lot of skill as the assistance to transition and even with the dip. As your warm-up, practice the 5 progressions demonstrated in the video and get the motor pattern down: 1) Hollow Body to Hip Extension, 2) Global Extension to Sit Up, 3) Dip Balance, 4) Hollow Body to Forward Roll, 5) Kipping Dip.

If you are having trouble with the Hip Extension and snap to Sit Up, go back to our 12.1 Breakdown minute 6 (http://www.youtube.com/watch?v=sWwbovT-rz4) - what does that efficient Burpee look like? Yes - it's the same movement we're doing for the Muscle Up transition on the rings. For the efficient Burpee we're just doing it on the ground where we start with the hip extension, then hip drive to snap the feet in. Same thing on the rings - arm straight, global extension with butt on, then transition by snapping the hips close and bringing your nose over the rings to your toes. Try a few reps of efficient Burpee again, get to know how that feels and what the motor pattern is, and then try it on the rings on you've pulled and/or swing up to the right height.

El Sistema x PMP

En este video os explico como utilizamos el concepto del cuerpo como SISTEMA y el esquema de POSICIÓN-MOVIMIENTO-PRÓPOSITO para crear, entender, explicar y desarrollar movimiento.

Todo movimiento tiene posiciones clave por las que pasa durante su ejecución. Si podemos determinar las posiciones clave en cualquier movimiento, sabremos añadir movimiento entre ellos y por lo tanto aplicarlo al próposito.

Freestyle Adventures with The Modern Gypsies Pt.1

As Eric and John of The Modern Gypsies prepare for their next Compassionate Adventure, they spend a morning with Coach Carl to learn how to apply techniques gained in the training room to the outdoors.

In this first video, Carl, Eric and John introduce themselves and start with a quick warm up before moving on to some skill transfer exercises.

Freestyle Adventures with The Modern Gypsies Pt.2

As Eric and John of The Modern Gypsies prepare for their next Compassionate Adventure, they spend a morning with Coach Carl to learn how to apply techniques gained in the training room to the outdoors.

In this video, Carl continues with John and Eric on more warm-up movements, focusing on good setup positions while exploring ways to resist rotation.

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