#teampowermonkey

I needed this gem!! #gymnastics #gymnasty #gymnastique #CrossFit #elevateyourfitness #Repost @rupert.egan ・・・ Midline stability + handstand positional awareness drill: here's a fun combo that allows an athlete to work on their midline stability through supine and prone planks plus adds in the element of developing kinesthetic awareness of a solid handstand position. This can be performed unweighted or weighted. Points of performance: Focus on a connected straight body line and actively pressing through the wall. Don't let your belly sag or hips drop. @powermonkeyfitness @davedurante @colinpgeraghty @mikecerbus @thehybridperspective @fitnesspainfree @drmelzar @sadieann #teampowermonkey @solidaritycrossfit @stwatkins05

#Repost @davedurante with @repostapp ・・・ One of the things I stress all the time is the idea that your body has to work as one continuous piece...not in separate segments. This side by side demonstrates an issue I see quite a bit with people who have trouble with their muscle up (front uprise) consistency. The focus of these videos is on the sit up action and what my body is doing as I try and get to support. LEFT VIDEO: -as I reach the peak point of my swing and initiate my sit up/turn over, my lower half (legs) is assisting with this action to facilitate a more efficient action. My body stays tight so I can react as one piece. My whole body is working towards the goal of finishing in support RIGHT VIDEO: -in this video as I sit up, my lower half continues to rise which acts in opposition of my upper body. My knees coming into my chest in the tuck position pushes my upper body back and away from my support. Essentially, you are working against yourself. Your feet/legs should NOT continue to rise once you initiate the sit up action. The write up on the screen in the slow mo is to help understand the body directions we see in each version. Upper body and lower body working in same direction in left. Upper body and lower body working in opposing directions in the right video. The dot in the middle signifies our pivot point/center of mass. A tight core and a more conscious effort to drive lower half down at upper body rises will create a more efficient action. @powermonkeyfitness @crossfitsolace #crossfit #crossfitgymnastics #teampowermonkey #techniquematters #ilovegymnastics #nobull #nobulltakesnyc

#Repost @davedurante ・・・ HS SHOULDER LEAN & SHOULDER TOUCH BREAKDOWN: I see a lot of people working on shoulder touch exercises before they are ready to do it properly and they are missing the whole point of the exercise.  It is NOT about ripping your hand off the ground and hopefully putting it back down before you collapse (as seen in 2nd video on LEFT). The purpose of a shoulder touch is to understand control and finding a balance point before returning back to the starting point. There are 2 sets of videos shown.  Here is a quick breakdown: LEFT VIDEO (BAD): -hips leading the shift -elbows bending -body losing position -hips twisting -hand ripped off ground without purpose RIGHT VIDEO (GOOD): -shoulders initiating shift, and rest of boy following along -elbows staying locked out -body tight throughout (squeeze butt and legs together) -hand purposefully taken off ground and brought back with control Understand that the starting point (after mastering a solid HS) will be the shoulder leans.  Stay within a shift range where you can keep your elbows locked the entire time.  If they start to bend, you are shifting too much.  Once your body is working as one continuous piece, you can move on to the shoulder touches.  Jumping straight to shoulder touches before you are ready will limit your ability to eventually apply these drills to more advanced handstands (HS walking, one arm work, etc.). NOTE: if these are difficult for you, a great starting point is doing this same shift and shoulder touching action from a plank position, then slowly start building to applying it to a handstand. @powermonkeyfitness #crossfit #crossfitgymnastics #teampowermonkey #techniquematters #duranstand #handstands #prideintheprocess #cfistrong #teaminsurgent #crossfitinsurgent #westcovina #covina #sgv #626 #trusttheprocess #gymnastics (at Crossfit Insurgent)

#Repost @davedurante ・・・ Press to handstand training video I did for @crossfittraining with @sadieann at @crossfitsolace :) Video by @shanegeraghty @powermonkeyfitness #teampowermonkey #ilovegymnastics #TechniqueMatters #presshandstand • • • Dave Durante (@davedurante) shares a drill to help develop the Press to Handstand. @crossfit #CrossFit

Great tips here. Thanks @colinpgeraghty #beinspired #wodnut #trainingtips #muscleups ・・・ Common front swing mistakes with power monkey coach @bimflip 1) Breaking at the hips - common with beginners. Be sure to start with small tight body swings and strengthen the hollow shape on the ground. 2) Breaking at the shoulders. We see this a lot with intermediate athletes. Think about keeping ears next to shoulders. Relax. 3) Breaking at hips and shoulders. We see this when athletes try to progress to a big swing too soon in their development. 4) Hollow body. No angles. Keeping pressure back into the rings. Comes from a strong hollow position and practice. @powermonkeyfitness @shanegeraghty @davedurante @sadieann @rupert.egan @jasonleydon @mikecerbus #teampowermonkey #crossfit #ringswings #muscleup #gymnastics

#Repost @reebokcrossfitlouvre with @repostapp.
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Tips and tricks for the ring muscle ups that might be helpful for you during 15.3? We can't wait to see what @thedavecastro announces tonight. __________________ #Repost @davedurante with @repostapp.
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Another great post by Team Power Monkey Coach @colinpgeraghty Creation of correct shapes, having patience, understanding reaction points. All critical to allowing for maximizing potential on any given movement. ・・・
Front swing body shape (small swing) Left - leading with the hips Right - leading with the toes 2 common mistakes I see in the kipping MU 1. Leading with the hips (hips extending too soon/too much) 2. Premature pull with the arms (pulling/engaging before the toes are at highest point out in front swing) Practicing swings and becoming familiar with the body positioning is a good starting point to fix these mistakes. There is a lot of emphasis on hip drive in the kipping MU. So much so that I think it's easy for athletes to forget about the position BEFORE the hip drive. If you want your hips to help by extending, they need to flex first. Hitting a nice hollow shape in the front swing and "leading with the toes" sets up a tight, efficient hip extension - allowing your body to work in one piece through the turnover. Don't make the mistake of trying to fix your positioning by just doing muscle ups. Work on the shapes, be patient. Practice. @jdfunaro9 @powermonkeyfitness @davedurante @jasonleydon @mikecerbus @rupert.egan #teampowermonkey #ringswings #muscleups #crossfit #powermonkeycamp ____________________ #Reebokcrossfitlouvre #Boxlife #Crossfitcommunity #CrossfitFrance #Reebokcrossfit @reebok #Purepharma @purepharma #Progenex @progenex @progenexeurope @crossfiteurope #fitfam #fitness

@davedurante videos are always so sick. #beinspired 👍💪💪 #wodnut #Repost 
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ADVANCED ROLLING DRILLS: working on some cool roll variations this morning at @crossfitsolace Three different rolls being done here: 1)Back Extension Roll Chop Drill: this back roll drill is the hardest of the 3. It takes quite a bit of shoulder and core strength to be able to keep the extended body position and not collapse. Notice the hand position (internally rotated so fingers facing each other). Objective is to try and "chop" the ground with the outside of the hand creating a reaction point. This allows your momentum to go from being circular to more of an upward action. 2)Back Extension Roll to HS: This is the same as the previous, except I am using an aggressive "chop" action to create some pop off the ground. Once my body rises off the ground, I am rotating my hands so fingers are now facing forward. 3)Pike Forward Roll: this is a more advanced version of a tuck forward roll. Definitely, not as easy as it looks. The push off the ground with my hands, compression of my torso into my legs, and shoulder lean forward all need to be in sync to allow for a smooth sit up action. Keeping the legs fully locked out obviously takes a fair amount of hamstring flexibility as well. I love this roll. Looks pretty sick in slo mo too :) Note: Beginners should always be starting with simpler tuck variations, done in a safe setting with coaches who are capable of spotting and giving proper corrections. Please don't attempt this if you've never done a roll before. And don't try it on a hard surface :) @powermonkeyfitness @cfgymnastics #crossfit #crossfitgymnastics #teampowermonkey #techniquematters #ilovegymnastics #fitness #gymnastics #pmfstrict

The man @colinpgeraghty delivered with this 15 sec clip and explanation I have trouble lasting with my toes to bar weak hip flexors and keeping tension throughout the movement being two of the reasons (I'm working on that). I def appreciate #powermonkeyfitness for posting the video which will help me with a competition I have coming up at Branford Crossfit Npv. 15th. ------------ #Repost from @powermonkeyfitness --- From Team Power Monkey Coach Colin Geraghty (@colinpgeraghty) A quick look at toes to bar  Clip 1 - a style that I've seen many competitors use. It's not the best for training or competition. It may have come from the standard of getting the feet under or behind the bar at the bottom. Clip 2 - do this as high as you can while maintaining form and you're able to string reps together. If you can't link together, don't raise your feet as high. Combine this with strict compression work (v-ups, slow negative t2b, t2b on stall bars or partner blocking a lean back) to improve strength as well  Clip 3 - this requires good compression strength/flexibility. To boil it down, how is your toe touch stretch? How are your strict t2b? There are other exercises/stretches but they will all be derivative of those two in some way. Work on those along with tension drill in clip 2.  Clip 4 - For the sake of CF comp this is what I suggest. Maintain tension at the bottom feet together, straight legs. Once you reverse the direction, tuck knees to chest and reach toes up to bar - the less flexibility you have, the more you will need to lean back - which requires more of a push into the bar = more work by the lats. So even if you have these, working compression stretches will make them more efficient. ** I haven't seen any athletes yet that would not benefit from working on strict T2B. If you only use the clip 4 version, working on straight leg version *will benefit you. Email any questions to [email protected] #teampowermonkey #crossfit #gymnastics #toestobar #powermonkeyfitness