Roll to Candle Stick

Back Extension Roll Progression Pt.2

In this video, Carl revisits the Back Extension Roll progression by first breaking down and practicing the Candle Stick Roll and the Backward Roll as components of the full Back Extension Roll.

Burpee Skill Transfer Pt.6

In this last video of the Burpee series, Carl helps Adam make further use of the kip and Candlestick Roll drills to help him rotate quicker to get on his feet and turn his chest up sooner from the Push Up position.

Candle Stick to Lever

... (details coming soon)

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 12.2

Welcome to Week 2 of the 2012 CrossFit Games and we're going to break down 12.2! In this video we'll talk about some warm-up, key positions, movement patterns, and strategies to get you prepped and prime for high volume and high loads with your 10 minutes of Snatches.

Even for the stronger athletes, the key to this workout is getting the skill and technique down and keep it consistent throughout the whole workout. Strength may carry you through the first couple of steps in the ladder, but the weight jumps are big enough where if you don't have your skill nailed down the wall comes hard and fast.

  1. Watch KStar's 12.2 Movement Prep and Mechanics on MobilityWOD
  2. Shoulder Movement Prep:
    • Arm Circles, and add global extension when arms are at the top
    • Shoulder Passes with PVC pipe
    • Hang in the bottom of your Dip on P-Bars, and add swing at the bottom of your dip
  3. Hip Movement Prep:
  4. More Shoulder Movement Prep:
  5. More Hip Movement Prep:

Use these drills to get warm and really prime your shoulders and hips with a focus on the skill for the Snatch movement. Use the first step in the ladder to really exercise that skill so you can be confident to count on it when it gets heavy!

CrossFit Games Breakdown 13.2

We're in Week 2 of the 2013 Reebok CrossFit Games Open, so let's prep for 13.2 with some essential warm-up movements and review some efficiency tips.

Start with doing a few Candlestick Rolls, and roll into the bottom of your squat with your feet together to practice and prep for the jumping and landing mechanics.  Bonus: at the back of the Candlestick Roll, reach your hand around with bent arms and reach to touch the ground as if you were to about perform a Backward Roll.

This will help prep your shoulders and front rack position for the shoulder-to-overhead presses.

Next, perform some Kipping Toes to Bar or Toes to Rings to get the upper back and hips moving and warm.  Rings are more ideal because they will move around and may allow a greater range.

Try to perform some hollow rocks to leg threads with a PVC pipe to get the hips primed some more and use this as a chance to add some flexibility work.

Lastly, perform some Tucks Ups and Pike Ups for some explosive hip prep.

To prep for efficient Box Jumps and practice cycling, work on small rebounds with or without jump rope.  Try jumping front and back on an even surface first for the bottom load of the Box Jump. 

Remember to incorporate your arms swing during the jump.  There could be a significant amount of lift generated by the arms and it will also help you maintain balance and stability.

Start work from a Low Box to High Box Jumps to build up to that height, while working on proper foot positions, marking your landings, and a cycling rhythm.

Avoid stutter stepping or double hopping for efficient motor pattern and tempo during the Box Jumps. Mark your foot positions to stay consistent and don't stop moving!

Freestyle in the Field with the Candlestick Roll Pt.1

In this series, Carl and Richard explore different Freestyle applications of gymnastics movements found in training to maneuvers on the field.

In this video, Carl and Richard discuss options to get from the lying position onto their feet quickly and efficiently by using the Candlestick Roll.

Freestyle in the Field with the Candlestick Roll Pt.2

In this series, Carl and Richard explore different Freestyle applications of gymnastics movements found in training to maneuvers on the field.

In this video, Carl and Richard discuss options to get from the lying position onto their feet quickly and efficiently by using the Candlestick Roll. This time, more skill will be required as Richard attempts the movement again under load with a weighted vest to simulate gear and equipment.

Human Flag Progression Pt.3

In this series, Carl demonstrates the progressions to build up to a Human Flag, where the athlete is able to hold a horizontal side plank position while only holding on to a vertical post or object.

In this video, Carl shows a strength progression to build up core strength to get into and hold the flag position, by practicing the Candlestick to Lever movement (sometimes known as the Dragon Flag made famous by Bruce Lee). This movement itself is difficult to control and requires a lot of strength, so practice it by starting with the tucked, one-leg, straddle, then pike positions until you can lower yourself without flinching or breaking the Hollow Body position.

Pistol with Roll

  • Place feet hip width apart or glued together
  • Feet are pointing almost straight forward, just slightly out
  • Abs and butt are on
  • Lift one leg up in front of you with straight leg and pointed toe
  • Descend by pushing hips back and down
  • Fight to keep the grounded knee out during descend
  • Descend until hip crease falls below knee level
  • Follow with a controlled fall backwards into a candle stick roll
  • Utilize the momentum generated for the roll to drive back off the ground onto the loading leg
  • Ascend by pushing hips back and then up
  • Fight to keep the grounded knee out during ascend
  • Don't allow the lifted heel to touch the ground throughout the entire movement

Pages