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Wednesday December 9, 2015 CrossFit Stapleton- Denver, CO

The Gymnastics Episode: Perfect Human Movement

 

The most fundamental quality of the human body is its capacity to move.

We lift and run, climb, crawl, jump and pull. Some flip around and walk on hands. In short, our ability to move is only limited by the patterns and skills we drill day to day.

That repetition is pivotal, because as we get more skilled at moving our bodies we also increase our overall capacity. To accomplish more work. To lift heavy things. And most importantly, to flow and transition effortlessly from pose to pose.

In fact, as Dr. Andy Galpin mentioned on Episode 197, this is why Gymnastics was a primary area of focus for early sports scientists. Before the barbell, they recognized that gaining mastery over one’s body was the first step in improving overall performance.

This lesson continues to echo in Crossfit gyms all around the globe today. If you want to reach your true potential as an athlete – as a human – then you must start by learning how to move yourself.

This week on Barbell Shrugged, we discuss the importance and beauty of human movement with Crossfit Gymnastics coach Nicole Zapoli, and all-around motion Jedi, Summer O’Black. I think it’s safe to say, this show will definitely motivate you to move better.

Cheers,

Chris

CROSSFIT CLASSES: 

Performance-

Every 2 minutes, for 20 minutes (10 sets):

Power Clean x 1.1

(rest 10 seconds between singles, and build to today’s heavy over the course of the ten sets)

In teams of two, alternate sets to complete four each of:

3 Hang Power Cleans

2 Alternating Reverse Lunges

1 Shoulder to Overhead

Run 400 Meters

Choose the heaviest load you can successfully complete without dropping the barbell.

Three sets of:

Supine Ring Row x 10 reps @ 2111

Rest 30 seconds

Hollow Holds x 40-60 seconds

Rest 30 seconds

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Fitness-

Every 2 minutes, for 20 minutes (5 sets of each):

Station 1 – Romanian Deadlift x 8 reps @ 3111

Station 2 – Stationary or Ring Dips x 15 reps @ 2111

(use assistance if you are unable to keep this tempo for the full 15 reps)

In teams of two, alternate sets to complete four each of:

20 Russian Kettlebell Swings

Run 400 Meters

Three sets of:

Supine Ring Row x 10 reps @ 2111

Rest 30 seconds

Hollow Holds x 40-60 seconds

Rest 30 seconds

———————————————————————————————————————

BOOTCAMP RX CLASS: 

For Time:

800M Run

20 Burpees

600M Run

30 Burpees

400M Run

40 Burpees

200M Run

50 Burpees

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