Gymnastics @ Synergy Strength has been an available program for quite some time now. The gymnastics program to date has been a separate program focusing on basic CrossFit Gymnastics skills (pull-ups, push-ups, Mu’s, HSPU’s, L-sits, etc.) plus a few other random skills that can contribute to developing athleticism and ability to perform CrossFit at higher levels. With the new schedule change coming on April 14th, 2014 there will be a change in the structure and content of the gymnastics programs delivery to you the member. First the availability of classes doubles and the content of the classes will change to add an element of conditioning to the classes as well as skill/strength development. The gymnastics program is now a part of the CrossFit FITNESS program as one of the two specialty CrossFit programs for athletic advancement. A typical workout might look like this;
EXAMPLE GYMNASTICS CLASS WOD;
– Gymnastics warm-up
A. Handstand push-up technique development
B. 10 min EDT training (maximal strength qualities) of;
– HSPU’s
– Pull-ups
C. Complete;
– 4-6 Deadlift @ 65%
– 8-12 HSPU’s
Every 3 min x 3 rounds
The classes will be 60-75min in length and on some of the longer aerobic days the workouts will become 90 minutes in length (we will try to avoid the longer workout lengths as much as possible, but in some phases of training of aerobic endurance the workouts will get to be a bit longer). The classes are designed to have a skill/strength development aspect followed by a conditioning component that matches the phase of training that we are in and the goals of the training phase. The workouts will look very similar to the CROSSFIT group class workouts, but be more detailed and directed to gymnastics movements of course.
IS THE PROGRAM FOR ANYONE?
Of course – the goal of this program is to be have anyone of any skill set join if their interested in developing better skills in the area of gymnastics. The program is set-up to allow for anyone to do the movements – even though the example workout above incorporates Handstand push-ups – the coaches will work with each individual to regress or progress the movement to the skill level and strength level of the participant. Synergy Strength has developed a LEVELs system of training based on the movement trained and the skill set area of development. We have movements broken down into upper body pulling (pull-ups), upper body pushing (HSPU or dip), core, legs (squats and pistols), static holds (l-sits), and artistic skills (rolls). The skills are set set into levels of skill (level 1 to 5), this skill set progression system and movement qualification system is important to true long term development of an athlete. The movements in () are simply just examples as there are so many more that are part of the skill set progressions.
WHEN IS THE PROGRAM AND HOW DO I GET STARTED?
The program runs every Tuesday and is open to anyone and everyone. The class times are as follows;
10:00am
5:00pm
6:00pm
7:00pm
The classes will all run for one hour, but as stated earlier the workout might take a bit longer depending on the day and the phase of training. The coaches will guide the team through the workout, explain its intricacies and make sure that all participants are safe and comfortable with the movements and workout given. This program is not designed to run as a seminar everyday, as it is still a training program, the best results will be seen when one attends on a regular basis for an extended period of time. The workout will be progressive in a manner that HSPU’s might be worked on for 3 weeks in a row to increase the development and the volume of training on that one skill before we move to another skill, again this is in the interest of long-term development.
To start – you just show up at the scheduled class and get started. This class is available to all trainees, except SPORT program athletes as they have their own workouts to follow and complete.
Look forward to seeing you in gymnastics class and very excited to get this new FITNESS program on the go,
