Gillian Mounsey's Fundamentals of Gymnastics Workshop

Spend a day with Gillian and gain the tools required to improve your personal gymnastics skills and coaching abilities.

CrossFit NYC workshop participants only: This one day workshop will be split up over four consecutive Saturdays beginnning January 23, 2010. See the schedule page for details.

Part 1: Warm-ups and Bar Variations

• Why gymnastics? - A brief history of the sport and why we incorporate it our training - strength, flexibility and functional ROM (lecture)
• Movement preparation - warm-ups and full body ROM for gymnastic exercise (exercise)
• Taping demo - maintaining our hands
• Bar Variations - movement on a stable plane. Exercises will include dead hang pulls, kipping swing, kipping pulls, "monkey bars", multiple variations of toes to bar including rotational plane work. Focus will be placed on strength development of dead-hang pulls through progression for the beginners. (exercise)
• Q&A

• Movement preparation- warming up for an unstable plane
• Ring Variations - movement in an unstable plane
• Exercises will include ring support, tuck/L-sits, ring dips, ring rows, ring push-ups, inversions, skin the cats and muscle-ups
• Participants will learn scaling, progression and strength building sequences for each exercise
• Q&A

Part 3: Handstands

• Brief lecture on handstand mechanics, kinesthetic awareness of inversion and joint stress
• Warm-up and ROM exercise
• Progressions to include incline push-ups (multiple variation), walking-up the wall, kick-ups, isometric holds, safe bail-out, handstand push-ups and the unsupported handstand
• Q&A

• Brief lecture on the importance of core strengthening with regard to injury prevention and maximizing force production
• Lower body exercises will include pistols and multi directional lunges
• Core exercises will include back extensions, bridges, hollow rocks, unanchored sit-ups, tuck/L-sits, planks
• Q&A

Summary: Programming, Teaching cues and spotting, Review

CrossFit NYC January 23, 20010 - Febrary 13, 2010

CrossFit Performance, March 13, 2010

Personal Services Include:

Individual Training (NYC only)

Group Services Include:

Military and LEO Seminars