November’s program goes back to basics as gymnastics is changing to a beginner program.
It was introduced as an intermediate/advanced class a few years ago so that people would get a chance to practice the harder movements that are not programmed in the regular classes in order to keep those achievable for all levels.
Muscle-ups, HSPU, and HS walk now featured once per week in this new gymnastics class. Consistency was needed for people to achieve these movements competently.
In the first year alone, around 18+ people progressed from not being able to do any muscle-ups to being able to do them in WoDs (strict reps, not kipping). HSPUs also increased dramatically with some managing up to 80 reps. Bar muscle-ups were also achieved for the first time with some of those people now being able to do sets of 15 unbroken. HS walks were the latest development with one member completing 132ft while doing a 2019 Games workout of 800m row, 66 KB jerks (16kgs) and 132ft handstand walk. These have been fantastic achievements that make me feel very proud of you all.
A second coach was then added to the busy morning classes so that beginner members would have a chance to attend as well. This gave them the chance to have extra practice on their pull-ups, dips, TTB, and double-unders on top of doing these movements in regular classes. An accessory program was also given to strengthen their back, biceps, triceps, tendons, etc. to support the big compound movements.
We are now going full circle and returning to a beginner program. (Click on ‘more’ for November’s program.)
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