I’m Nastics…Jim Nastics

Its on my website, the crossfit mainpage, and now its up on my whiteboard at the gym. I have read it a hundred times, but as I wrote it down a couple days ago, I took inventory of myself and my programming. On the left side of the screen, read “World Class Fitness in 100 Words” and ask yourself what’s missing from your training. Meat, nuts, veggies, some fruit…check. Practice major lifts…check. Learn and play new sports….check. Constantly varied high intensity training…check. Assuming you read the title, you know where this is going. It hit me like a ton of bricks, “Master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.”  Sure we do lots of pull-ups, push-ups, sit-ups, some dips with the rare rope climb, but check out that last half of ‘basics.’  This is the missing link to your world class fitness and it must be worked on.

Through Robb Wolf’s blog I found gymnasticsbodies.com, which has an amazing amount of information.  Check out their video demonstrations on youtube…amazing stuff.  With greater flexibility and body control, we can obtain better positioning for our lifts, increasing our efficiency and efficacy.  Besides, who doesn’t want to be able to perform some stupid human tricks at parties?

5 Rounds for time of:

30 GHD Sit ups

25 Back Extensions

Be careful with this one, please watch the ghd sit ups link.  Only perform this wod if you have experience with the glute-ham developer.  Warm up thoroughly and substitute abmat situps as needed.