Monday 3/13/17

BOX NEWS

We’re thrilled to be bringing 3 ‘Gymnastics in CrossFit’ workshops to SciCoh!
March 19: Handstands
April 2: Bar/Rig Work
April 30: Ring Work

GYMNASTICS WORKSHOPS

Open to members and non-members.

Whether you are still trying to get your first handstand push up or you are a muscle up ninja, you will benefit from this program. Charley’s clinics will help you reinforce correct technique so you can gain efficiency of movement and get the most out of the strength you have, which translates to higher volume while reducing the risk of injury over time.

Charley will cover the fundamentals of each movement, demo, work through progression exercises, individual work, and don’t worry — there will be a gymnastics WOD each workshop as well!

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Former NCAA Division 1 gymnast for the University of Oklahoma, Charley Goicoechea has prepared a program focused on the gymnastics movements most commonly performed in CrossFit.

Charley is a former 2-time Junior Olympic National Championship competitor and a 2-time NCAA National Championships finalist. Before receiving a full athletic scholarship to OU Charley trained and competed out of Capital Gymnastics National Training Center in Northern Virginia for more than 10 years. He was also an elite women’s gymnastics coach at Bart Conner Gymnastics Academy in Norman, OK.

Now Charley applies his knowledge of gymnastics to CrossFit, focusing on the breakdown of each movement to its fundamentals of core strength, body alignment and dynamic change of position. His workshops will help you reinforce correct technique so you can gain efficiency of movement and get the most out of the strength you have, which translates to higher volume while reducing the risk of injury over time.

If you are new to CrossFit or new to any one of the gymnastics movements, learning the correct technique from the beginning will propel your progression, and in many cases, you’ll surpass those who have been doing it for years because he/she has plateaued fighting against bad form or inefficient movement.

Or if you are a seasoned CrossFitter, understanding how to use your existing skill more efficiently, adding or removing a transitional movement or just correcting one body line can make all the difference.

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DATES

MARCH 19: HANDSTANDS
Core work, body positioning, handstand work. Progression exercises on all movements to accommodate all skill levels. Building different muscle groups to gain stability and efficiency of movement.
(Skills: Freestanding Handstands, HSPU, Handstand Walks)

APRIL 2: BAR WORK
Skills: Kipping, Kipping Pull Ups, Butterfly Pull Ups, Butterfly Chest-to-Bar, Bar Muscle Ups

APRIL 30: RING WORK
Skills: Ring Dips, Ring Muscle Ups, Ring HSPU

TIMES

Each Sunday we will run 2 back-to-back sessions:
Session 1: 9:45-11:15
Session 2: 11:30-1:00

Choose one session per date; sessions 1 & 2 will cover the same material. Sessions capped at 15 people; first come, first served.

DETAILS

Sessions will cost $20 each for members and non-members. You do not need to sign up for all three.

Sign up by emailing or texting Noreen: nwhitesharpe@gmail.com, 781-424-1168

All sessions in this series will be held at SCICOH.

WOD
“Hacksaw”
AMRAP 12:
Ascending Ladder…
3 Kettlebell Swings (53/35#)
3 Goblet Squats (53/35#)
3 Burpees
6 Kettlebell Swings (53/35#)
6 Goblet Squats (53/35#)
6 Burpees
… and so on, until time expires
c/o CFNE
Accessory Work
Midline Not for Time:
50 Hip Extensions, 1:00 L-Sit (Accumulate)
35 Hip Extensions, :40s L-Sit (Accumulate)
20 Hip Extensions, :20s L-Sit (Accumulate)

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