Monday, September 3, 2018

Today’s hours:
8 & 9:30am (no childminding)
5:15 & 6:15

Handstand Hold
5 minutes

6 rounds
10 Double Kettlebell Squats
8 Toes to Bar
30 DUs
Lap Prowler Push
Rest

Here’s a visual difference between active and inactive shoulders: . Because you may read my posts talking about the importance of keeping your shoulders engaged in a handstand, but may not full grasp the reasons. ••• ? Active shoulders allow you to fight gravity by “pushing the floor away”, setting yourself up in a much stronger, more stable position that’s easier to hold. . ?When your shoulders are lazy, gravity is pulling your full bodyweight down to the floor, making the handstand really stressful & difficult, because you feel like you’re “sinking” to the floor and can’t stay upside down. . There’s nothing on your body working to keep you up ?????. ••• ?Active shoulder promote an active body naturally. . When you tell yourself to “push the floor away”, I guarantee that every muscle on your body (or most) will engage naturally, without you having to necessarily think about them. . You want a tight handstand, because it’s easier to control especially when adding movement like in handstand walks), because each of your muscle groups are effectively contributing to a strong position, distributing the workload evenly. . ?You can’t have active quads, glutes, or abs with lazy shoulders. It just doesn’t work like that. . Lazy shoulders are a symptom of a much bigger issue- LAZY BODY. . A loose, inactive position will be incredibly hard to control & hold upside down, and if you’re training this way, I would bet big ? that you’re not having any success. ••• ??Questions on training inversions with an active shoulder? ••• #BreazealGymnastics . . . . . . #Handstand #HandstandHold #ShoulderWorkout #HomeWorkout #Gymnastics #Fitness #AustinTx #AustinFit #Hiit #Parkour #Calisthenics #Yoga #YogaPose @austinfit @yoga @flo @handstandnation

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| TTB – FOR SPEED | ….. ?Once mechanics & consistency are achieved – It’s time to ramp up the intensity in #crossfit! – This post is about which is better for speed & more efficiency BUT both methods work! …. ? THE “COMPRESSED HOLLOW” TTB 1. You will notice I have very little swing with this method . 2. This allows me to do more reps bc I don’t have to wait for the swing each time . KEY points for this method: 1. Lats fully engaged & lower abs/hip flexors doing work . 2. TIGHT tuck hollow on “pull” back, tucking ribs down and in. . 3. This creates a tight hollow open tuck so I can hit toes to the bar . 4. Return is with a slight “bent” tuck “scoop” to return to a fast start position again. . 5. HEAD POSITION – more neutral and ears covered by arms . 6. Requires FLEXIBILITY! Remember, the more flexible you are, the easier these skills become. …… ?? THE “OPEN RIB” TTB 1. I see this much more, due to lack of flexibility & awareness of efficiency in hollow . 2. You can see in the back swing I go much farther behind the rig . 3. Back is a little more flat bc I haven’t achieved a closed rib to sit into a better hollow . 4. With an open rib I have to work harder to get my feet to the bar (hence bigger swing) . 5. HEAD POSITION – chin up more & head out more (ears behind arms) . 6. This method takes longer & also more likely for grip to fatigue. ….. WHICH METHOD ARE YOU? ….. Want more Skill Programs? ?Work with me & Dr of PT @thebarbellphysio online ???? link in bio ….. Want to spend a weekend learning hands-on? ?Check out @cfgymnastics & training.crossfit.com/gymnastics to join a weekend course! …. #cfgcoach #crossfitgames #cfgymnastics #crossfittraining #gymnasty #cfg #pamelagnon #crossfit #mastersathlete #crossfitgames #mastersgamesathlete #gymnasticsconditioning #ringmuscleup #ttb #t2b

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