Off Season: Day 29 (Recovery Day)

GCMC: Fight To Live Well (Mobility)

John Giacalone is our local Mobility Specialist. If you are having any issues or just want to get better, please check him out. You can schedule an appointment online.

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GCMC: Fight To Live Well

Recovery Day.

Recovery is about pro-actively speeding up your recovery. This involves getting blood flowing, massage, ART, active recovery, mobility work, foam rolling, yoga, compression, voodoo flossing and anything else that might promote recovery. The activity selected must be restorative for you. It can also be an opportunity to work on a skill, but the effort expended should leave you feeling energized at the end of the session, not depleted. Get some blood flowing to aid in your recovery. 

A.) Movement: 

Today's Article: Simple Steps to Holding a Handstand Like a Pro

Spend 15 minutes on each:

Handstand Progressions
Open Handed Muscle Up Transition Practice (If you have muscle ups)
False Grip Muscle Up Transition Practice (If you are close, but do not yet have muscle ups)

B.) Mobility and Maintenance

Choose 1-2 Thoracic Drills (upper back) and spend 5-10 minutes on them.
Choose 2-3 Lower Body Drills (hips, ankles) and spend 10-12 minutes on them.
Choose 1-2 Upper Extremity Drills (shoulders) and spend 5-10 minutes with them.

Kaitlin Hardy: Bar Muscle-Up Drills and Progressions

Mastering the Bar Muscle Up By: Dusty Hyland

Bar Muscle-Ups, Ring Muscle-Ups, Handstand Push-ups and any of the other Crossfit gymnastics skills are 40% strength and 60% technique. 

Understanding how to make each motion as easy as possible will not only increase your skill set, but also maximize efficiency to ultimately increase your WOD score. 

Beginner gymnastics drills can be used to teach kipping bar muscle ups. 

-Start at a front support on the bar with a pair of rings hanging down between your hands. 

-With your legs hanging straight down, measure the height of the rings so that with your hips against the bar and your legs straight, the arches of your feet can rest inside each ring. For safety, keep your legs straight for the entire drill, and be sure that your feet maintain constant contact with the rings. 

-With your arms straight, let yourself swing backward from front support allowing your feet and hips to rise. After reaching full extension, allow yourself to use your momentum to swing backwards and pull your upper body back to the front support starting position. 

-Gradually work on lowering the rings so that you eventually have to do greater work in returning to your starting position. Focus on pulling backwards and then up to the bar; this mirrors the final pull of a bar muscle up.