by Andrew B
GST, or Gymnastics Strength Training, is becoming more and more popular as a means for better long-term fitness. This is due largely to Coach Christopher Sommer of Gymnastic Bodies. We first met and trained with him back in 2011 down in Arizona:
Then we were lucky enough to host him here at Foundation CrossFit when we first moved into the current facility in 2014:
GST has its roots in classic gymnastics training, but it’s been broken down into a system that allows adults into the mix with the understanding that there are some mobility and stability concerns that must be addressed before any of the “sexy” stuff.
Many of the concepts, progressions, and standards we utilize at FCF are based on Sommer’s methods.
CrossFit WOD for Wednesday 10/19
5 rounds, :50 sec holds, :10 rest/rotations:
– hollow hang on bar
– weighted wall sit
– frozen-hand cast wall walk
– arch flutter kicks
– dorsiflexion drops
Emphasis is on quality. Be strict with making athletes modify…it’s the only way they will improve their body positions and get the most out of a workout like this.
Post attendance to whiteboard!
Barbell Club WOD
Kettlebell S&C WOD
Skill work for Snatch
-Swing/High Pull/Snatch progression
Skill work for Clean
-10 fast rows finished with 1 clean
3 rounds, 1 min max reps
-double kb cleans
-kb snatch, right
-kb snatch left
+ Getting Comfortable Going Upside Down – Gymnastic Bodies