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CrossFit Gymnastics

Bio 🤸‍♂️Spend a weekend with CFG •drills •progressions •scaling •programming & more! •all levels (coaches & athletes) 🔺👇🏼 FIND A COURSE NEAR YOU🔺

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| PULLING WEEK | ...... We are going to get stronger in pulling mechanics. This includes all sorts of skills like: - pullups - Rope - Peg board - Rings - Odd objects …. 🔹Today we work on pull-up in regular & mix grip, along with body awareness and control since we are turning during each pullup. …. 🔹KEY POINTS: * toes pointed * pelvis tucked under * ribs down * Maintain control by “pulling” down on bar to activate muscles to control the turn * You want to use muscle tension to stop any swinging while turning! ….. ▪️TRY 4 sets x 6 pull-ups total 2 sets you will spin to the right 2 sets you will turn to the left . Rest between each set so you are successful .... Join us for a weekend of learning & fun - training.crossfit.com ..... Demo’d by @pamelagnon @risingcrossfit Grips @wodndone @crossfit @crossfittraining @cfgymnastics

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Gymnastics. What is it and why do we do it? . That’s the first question we ask in our opening lecture at the each weekend. . “Our use of the term “gymnastics” includes all activities where the aim is body control.” CrossFit Journal Oct 2002 . Come find out, in depth, “WHY” gymnastics is one of the 3 modalities of CrossFit Training. .... Some of the exciting skills/drills in our course: 1. Warm-ups and assessments 2. Hollow and arch drills 3. Creating shapes for tension 4. Proper strength progressions for the rig and rings 5. Kipping work on stringing pull-ups, toes to bar, dips, and HSPU 6. Butterfly pull-up progressions 7. Bar muscle-ups, ring muscle-ups 8. Handstand balancing, shifting, pressing, walking 9. Pistols 10. Programming 11. Seeing/correcting/spotting 12. Verbal, visual, and tactile cues 13. And MORE! …… REGISTER training.crossfit.com/gymnastics (no pre-requisites needed) ..... Grips @wodndone Video @phillip_m_lewis_ ....

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image by CrossFit Gymnastics (@cfgymnastics) with caption : "“Continue to keep standards high as a coach and athlete. Go above and beyond and pursue to keep movements better." -Coac" - 1845726160405631340
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“Continue to keep standards high as a coach and athlete. Go above and beyond and pursue to keep movements better." -Coach Sean @soulsean

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10 rounds of :10 hold 3 position Ring Row *notice body shape in each hold . Program by @p2tony

image by CrossFit Gymnastics (@cfgymnastics) with caption : "| SKILL TRAINING |
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A message from Coach Tucker @jeffrtucker :
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It’s back and better than before!
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3 days a week we" - 1845109689891598913
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| SKILL TRAINING | ... A message from Coach Tucker @jeffrtucker : . It’s back and better than before! . 3 days a week we will be posting “skill training” on our IG Page. . The goal: •build strength •connect neurological components of training; including coordination, agility, balance, accuracy •eccentric/concentric/isometric work •building foundational skills ..... 🤸‍♂️Tag a friend who will love this🤸‍♂️ . Best news...it begins later today! .....

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| CFG COURSE 2018 | .... This went down at this weekends course in Australia 🙌🏼 . FIRST ATTEMPT AT STRICT MUSCLE UP AND BLOODY NAILED IT | ☆☆☆ . We spend a ton of time dissecting the false grip, being patient in the initial pull, maintaining tension through the transition, hitting a strong support position at the top, and finishing the rep with a slow controlled negative to further practice the movement pattern. . Work the basics. Repeat. Repeat. Repeat. . Want to be like Matt! Let’s get you to a course. ..... AUG 17/18 Abu Dhabi 18/19 Box Hill South, Australia 25/26 Rio de Janeiro, Brazil 25/26 London 25/26 Jacksonville Beach, FL 25/26 Ann Arbor, MI 25/26 Chicago, IL ........... SEPT 1/2 Auckland, New Zealand 8/9 Sao Paulo 8/9 Brooklyn, NY 8/9 La Rochelle, France 8/9 Park City, Utah 8/9 Bogota, Colombia 15/16 Charlotte, NC 15/16 Almere, Netherlands 15/16 Kennewick, WA 15/16 Lima, Peru 22/23 Boise, ID 22/23 Reunion 29/30 Greenwood, IN 29/30 Sturgis, SD 29/30 Helsinki, Finland 29/30 Somerset, NJ ……… OCT 6/7 Birmingham, AL 6/7 Lexington, KY 6/7 Warsaw, Poland 6/7 Milwaukee WI 6/7 Murrieta, CA 13/14 Canggu, Indonesia 13/14 Recife, Brazil 13/14 Blaine, MN 13/14 /Tokyo, Japan 20/21 Bangalore, India 20/21 Santiago, Chile 20/21 Beavercreek, OH 27/28 Curaçao 27/28 South Africa 27/28 Arlington, TX ……… NOV 3/4 Miami, FL 3/4 Charleston, SC 10/11 Goiania, Brazil 10/11 Santa Marta, Colombia 17/18 South Manchester, UK 24/25 Gardabaer, Iceland 24/25 Puerto Rico ……… DEC 1/2 Adelaide, SA 1/2 Manaus, Brazil 8/9 Gold Coast, AUS 8/9 Seattle, Washington ..... TO REGISTER: Training.crossfit.com/gymnastics or Click link in bio ..... @j.e.n_s.m.i.t.h @kerlhermes_ @colosseumperth @cfgymnastics @crossfit @crossfittraining

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Passion. . It is what bonds us together each and every weekend as we deliver our course around the globe. Our passion to deliver knowledge, and our communities passion to grow as coaches and athletes, fuels our fire each and every weekend! . Each year Coach Tucker @jeffrtucker gathers his @cfgymmastics lead team. . Our mission is simple: Continue to evolve each day, weekend, month and year for the @crossfittraining community. . If we are doing great, each coach evaluates how they can be “greater” . If we are knowledgeable in our material, we look for ways to build more knowledge. . If we are confident our course is delivering content that helps our coaches and athletes, we look for ways to deliver even more content! . We will endlessly evolve and create. . We can’t thank our @crossfit community enough for trusting the process and allowing us to help you grow as coaches/athletes! . If we haven’t had an opportunity to meet you, we sure hope we get a chance to work with you! . We have so many great projects in the works 🤸‍♂️stay tuned...

image by CrossFit Gymnastics (@cfgymnastics) with caption : "| COACHES CORNER |
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Jess Estrada
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IG handle
@estradaflys
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CrossFitting for 8 years
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Fun fact about yourself" - 1844389397300977802
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| COACHES CORNER | .... Jess Estrada ….. IG handle @estradaflys ….. CrossFitting for 8 years ….. Fun fact about yourself. I’m a very particular person...very. Some say I’m just picky but I say I just know what I like and what I don’t. I only eat hamburgers with meat, cheese, ketchup and mayo...avocado and eggs do not go on a hamburger in my world. In the morning, I won’t eat anything till I have coffee. My first cup has to be solo, not with food. And defiantly cannot drink water before having coffee. I also hate wearing jackets but also hate being cold. I don’t like peanut butter or any nut butters (except Reece’s cups). There’s a lot more but I’ll stop there. ..... Why are you passionate about CFGymnastics? As a former gymnast, I naturally picked up the gymnastics movements in CrossFit as an athlete. When I started coaching CrossFit, I found it challenging to breakdown and coach those movements. I made it a point to learn and better understand progressions and how to take an athlete from point A to point B as safely, efficiently and successfully as possible. From there it became my specialty. ...... What brought you to the CFG Team? I took the seminar back in 2015 and Jeff Tucker just happen to be coaching it with Sean. Soon after the seminar I reached out to Tucker and asked if there was ever an opportunity to be a part of his team, I am very interested. ….. Favorite thing to teach at the cfg course. Honestly it’s hard to say that there is one thing. Everything we teach is extremely valuable to the process. I love opening the weekend with hollow body work in the floor bc it’s the most basic, foundational movement to all that we do in CrossFit and getting people to understand that at the beginning of the course will set them up for success for the weekend. ….. One piece of advice you give at the cfgcourse.  Never overlook the foundational movements or the importance of progressions. Make them earn their next progression by holding them to a standard of mastering every movement at each level. When they finally get that muscle up or high skill movement, they will appreciate it so much more. . Photo cred @ltevebaugh

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Building strength one muscle-up at a time! You don’t know to always work high rings - lower the rings and work on tuck or L so you can ensure your athletes stay safe bc they are low to the ground and they can focus on strict strength & false grip technique🙌🏼 . Repost from @skilldrill.ch - saw this on @cfgymnastics instagram page and thought I give it a try but I did just 2 muscle ups in a min for 10min

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| WRAPPING UP DAY 2| .... Coach Tucker @jeffrtucker wraps up with some videos. Of course we always have to add some fun into the weekend...in fact, we don’t ever lack on the “fun” factor @cfgymnastics . @karhustrength

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@cfgymnastics lead coaches throw down today’s mainsite wod @crossfittraining during lunch break while having their Summit 2018 meeting. ..... 10min amrap 5 power cleans 10 ttb Men: 205# Women: 135# ..... @karhustrength @crossfit

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| WANT MORE?! | .... Did you know the CrossFit Gymnastics Course in 2018 now INCLUDES BAR MUSCLE-UP & BUTTERFLY PULLUP work. This will be taught to all levels, and there will be a focus on technique and strength behind these skills. …… 🔸ALREADY TAKEN THE COURSE?🔸 No problem! . We are offering 50% for retakes! . Email for a code TuckerGsx@gmail.com . •NEW course that you’d like to attend •Date/location of previous course •Full name •email .... Some of the exciting skills/drills in our course: 1. Warm-ups and assessments 2. Hollow and arch drills 3. Creating shapes for tension 4. Proper strength progressions for the rig and rings 5. Kipping work on stringing pull-ups, toes to bar, dips, and HSPU 6. Butterfly pull-up progressions 7. Bar muscle-ups, ring muscle-ups 8. Handstand balancing, shifting, pressing, walking 9. Pistols 10. Programming 11. Seeing/correcting/spotting 12. Verbal, visual, and tactile cues 13. And MORE! …… REGISTER training.crossfit.com/gymnastics (no pre-requisites needed)