10 Lessons Learnt On The CrossFit Gymnastics Level 1 Cert.

Over the weekend I attended a CrossFit Gymnastics Certification in Northampton hosted by Jen, Sam and Katrina.  The level 1 course covered warm-ups, hollow body, arch body, bar work (TTB, pull-ups, kipping and more), rings (Skin the cats, back and front leavers, push-ups, dips, muscle-ups), handstands, planches and parallettes.  A lot of information in 2 days, but well worth the investment.

Here are 10 valuable points I took away from the weekend:

1. 1. “Never hold a shitty position” – no matter the movement, quality must always be the primary focus. 

2. 2. “When technique meets intensity we need to be strong!” – The combination of strength and technique is required when the intensity increase, missing either of these will limit performance.  Strength is imperative to proper form, and form is imperative in demonstrating body control.

3. 3. “In training, don’t cheat yourself out of strength.” – Cheating reps with bad form or incorrect technique will never make you stronger, either will a band for that matter. Train hard and fight easy is the motto. A high percentage of your training should be designed around strict repetitions and quality movements. Competition is the time to take shortcut and push the speed of the movements. In training, just be a better person!

4. 4. “Take the time to learn the skills, it’s worth it in the long run.” – If our Olympic lifting technique sucks, we take a step back and teach the movement step-by-step.  Gymnastics is exactly the same; countless repititions of basic movements are required to mastering the more complex movements. Hollow rocks, superman’s, and static holds on the rings are all essential components for learning.  Performing ring dips with shitty form (point 1) will not transfer into pressing out of a muscle-up when you transition into the deep dip position (point 6).

5. 5. “We need to earn our skills” – Kipping exercises are easier than strict exercise, but this doesn’t give anybody a license to take the easy option.  If your not strong enough to perform the movement strict, your not worthy of adding the kip. If you don’t train the strict movement how will you ever be strong enough to do them?  Point 3 is all about getting strong and being prepared for strict movements.

6. 6. “Dips to gymnasts are like squats to lifters. The deeper the better!” – The same deal applies for push-ups kids (point 3).

7. 7. “Master movements on in stable environment before progressing to a dynamic environment.” – Learn to perform movements on static bars before progressing to the rings. An unstable environment adds an extra layer of complexity to any movement.  It is essential that we master movement in a static environment if we every plan to be success in a dynamic setting.

8. 8. “Frequent exposure is the moneymaker.” – Gymnasts have super strong core muscles because they train them every single day and so should you.  Press-ups, pull-ups, muscle-ups and handstands all require frequent exposure.

9. 9. “Point your toes, keep your heels together and squeeze you butt.” – Its common cues that we say and hear all the time.  Many of us struggle to implement these in our gymnastics movements, its easier said then done.  This all comes back to point 3 and focusing on the goodness in your training. Where is your prission defence?

1. 10. “Ask yourself: what is the goal?” – Dose the risk outweigh the reward? If the end goal is to perform kipping muscle-ups for reps, you need to spend the time learning the movement in a strict manner.  Learn to use the right muscles to perform the movement correctly and build the skills to keep it safe.  The chances of dislocating a shoulder are a lot higher in a kipping muscles-up, especially if your not strong enough to do a strict one.
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The gymnastic certification was well worth the investment and the many coaching points and exercise progressions will soon be a part of the CrossFit Hackney programming.  If you are a CrossFit coach looking to improve your gymnastics knowledge I would strongly recommend you book yourself onto a course.

Massive thanks to the crew from CrossFit Gymnastics (Jen, Sam and Katrina).