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So, once again our mission is to make gymnastics relevant for you,
make it work for you, make it important so you care and that you can
use it as an assistance piece to make everything else you do better.
In most of your cases as CrossFitters out there, you just want to
lift heavier loads. The thing is you get instant gratification
when you know you got another pound on the bar,
another kilo on your lift, you know that you just got a little better.
But in gymnastics, especially applied to CrossFit, it gets boring quickly
because once you got 40 pull ups and 50 push ups, you just
don’t care anymore. You just want to be able to get through the workout
as fast as possible and the gymnastics piece becomes irrelevant.
That is not an option anymore, we have to turn that around.
We have to make gymnastics relevant, we have to bring it full circle.
We need to show you the skill transfer. If you’re not seeing the
skill transfer we’re doing it wrong, we want to make it happen for you.
So, one of the questions I get a lot is, “Hey, how can I get more?
More work, more repetition? How can I program for that?
How can I build that?” Here’s the deal, we are going to talk about,
really quick, a very simple way of doing it that makes a lot of sense.
You may even feel familiar with it because the powerlifters use it
as the conjugate method. And what we do in gymnastics is very easy:
one day we'll work on position and that’s our focus.
So, it’s kind of slow and steady and we really emphasize
being able to create full range of motion and maintaining position.
The other day we'll worked on something a little more dynamic
where we allow a little bit of deviation in position, but we look for
speed and we really look for “how far can I go at that high intensity?”
Position work would be: here, every two seconds, one push-up.
Okay, good that feels strong and easy. Two push-ups.
How far can I go? Maybe doing a push-up every two seconds?
Every five seconds? Every six seconds? Every ten seconds?
It’s up to you. The goal is to focus on position and see
how long can you maintain that position as you’re doing easy work.
Maybe at 50-60% of your intensity. Nothing crazy.
That’s one day. You will see you burn out quick and it will be
pretty shocking. Another thing you do, you maybe wait 24 or 48 hours,
48 hours is the best. You go into something that was very similar to
that but you don’t focus on stamina and position. You focus on speed,
dynamic, get quick. So I was focusing on my first day: stamina and position.
On my next day I am going to go max reps. Can I maintain positions
as I go through that. What’s the deviation? What’s going on?
I want to develop power and speed. This is your performance.
Being able to do these things and really combine them together is
what's going to make your gymnastics relevant again. It’s going to
make you a little better. It’s going to make you faster.
You’re going to spot your weaknesses and I guarantee that
most of your weaknesses are coming from your position.
That’s why we are constantly addressing your hollow body positions,
your L-seats, because it’s an exaggeration of reality.
We’re going to get you all the way on the spectrum
of the gymnastics world and then we’re going to back you in,
into your goals. Try that out. Let me know how it goes,
and we will make it happen, ok.