From the 2011 Chinese National qualifier

The GFIT team is still actively working on this project. We are moving towards solidifying our ideas and concept in order to create an awesome program. We still plan to have gymnastics-based conditioning seminars and are working on developing partnerships with gymnastics facilities around the country in order to be able to host these events regularly. We are excited about the future!

Be on the look out for more content soon!

GFIT SEMINAR on January 16, 2010
5:30 PM – 8:00 PM
Capital Gymnastics
10400 Premier Court
Burke, VA 22015-2614 22015-2614
Fairfax, Virginia
REGISTER HERE!

• Amplify your understanding of event basics and core gymnastics proficiencies
• Gain a ground-level understanding of correct form and positioning
• Get hands-on instruction and live demonstration in a world-class gymnastics facility
• Experience an awesome GFIT workout

This is the second GFIT Seminar hosted in partnership with Potomac CrossFit.  Please visit GFIT Zone for additional information and follow us on Twitter@GFIT_Zone

SPACE IS LIMITED TO 20 ATHLETES.  PLEASE BE SURE TO SHARE THIS EVENT WITH YOUR LOCAL CROSSFIT NETWORK ON FACEBOOK, TWITTER, LINKED IN, BLOGS, AND OTHER SOCIAL MEDIA!

A Note About Location

Capital Gymnastics is located in the thick of an industrial park and can be tricky to find.  Please be sure to leave yourself enough time to arrive 10 minutes prior the the start of the event to sign your release/waiver.  Please email us at gfitzone @ gmail . com with any questions.  We look forward to seeing you there!

Strength Movements and Holds (2 exercises per session)

1) Tucked L-sit: Support and Hanging

• Blocks positioned slightly wider than shoulder width apart (measure using length of forearm to finger tips plus 2 additional finger widths)
• Shoulders and chest open
• Inside of elbows facing outward (This is a trick gymnasts are taught so your arms do not buckle; coaches who attended workshop can demonstrate)
• Knees to chest (not chest to knees)
• Keep hips in front of hands

Correct these errors

• Closed chest and shoulders
• Bent arms
• Bringing shoulders to knees

2) Support Shrugs & 3) Upper Arm Shrugs

• Shoulders and chest open
• Inside of elbows should facing outward
• Keep torso straight
• Legs kept either in front or in back of body

Reinforce (Upper Arm Shrugs)

• Shoulders and chest open
• Elbows kept in line with shoulders
• Bring knees to chest

Correct these errors (Shoulder Shrugs)

• Close chest and shoulders
• Bent arms

Correct these errors (Upper Arm Shrugs)

• Closed chest and shoulders
• Elbows positioned in front/back of shoulders

4) Shoulder Stand (6 secs)

Reinforce

• Find stable positioning
• Control kick-up to 45° (half way between vertical and horizontal)
• Have partner spot so as not to kick past vertical position
• Keep head in natural/neutral position – do not force head out

Correct these errors

• Do not allow hips to go over shoulders while in vertical position (you fall, the hard way)
• Strain your neck
• Kick your partner kicking up to 45°

5) Lunge, Kick-up, Lunge  (45 degrees)

Reinforce

• Show lunge position
• Control kick-up to 45° (half way between vertical and horizontal)
• Return to lunge position
• Keep head in neutral position

Correct these errors

• Do not allow hips to go over shoulders while in vertical position (you fall, the hard way, again)
• Strain your neck
• Kick your partner kicking up to 45°

6) Pull-up: 2 Second Hold at Top

• No swinging/kip action
• Hold bar mid-chest for 2 seconds
• Control descent
• Use partner as a spotter

Correct these errors

• Swing

7) Heel Lift Resistance

Reinforce

• Hold on to stable object with hands
• Keep knees and feet together and straight

Correct these errors

• Bent knees

8 ) Glute-Ham Push Ups

Reinforce

• Keep torso straight
• Be smart about the amount of strain during this exercise, scale by dropping slightly faster and pushing more with your arms on the way back up

Correct these errors

• Bent/angled hips

Basic Gymnastics Skill Development (1 exercises per session)

1) Forward Roll

Reinforce

• Place hands on ground FIRST
• Keep chin in
• Control forward roll
• Top of back should touch ground first (past your hands)
• To stand up, wait until shoulders are positioned over knees

Correct these errors

• Back of head should NOT hit the floor
• Do not stand up too quickly

2) Jump-Off Box, Stick Position

Reinforce

• Control stuck landing
• Utilize position to absorb shock

Correct these errors

• Do not land on heels

3) 4-Way box jumps  (Don’t eat it)

(See video)

4) Candlestick roll up to stand  (No hands)

Reinforce

• Body positioned vertical, feet toward ceiling
• Use arms on the ground to stabilize candlestick position (arms parallel)

Correct these errors

• Bent knees
• Using hands to support lower back

5) Circle Walk Around

Reinforce

• Divide circle into 4 sections/positions (at each 90° angle)
• Keep weight on top of your shoulders (centered); hand positioned underneath shoulder
• Keep hips pushed-out and maintain extended position at every held position (0°, 90°, 180°, 270°)

Correct these errors

• Bend at hips/hips angled behind shoulders at (90° and 270° angles)
• Bent arms
• Limp body positioning

Flexibility (1 exercises per session)

1) Straddle Position

Reinforce

• Keep lower back and torso straight

Correct these errors

• Rounded/hunched back

2) Pike Position

Reinforce

• Keep lower back and torso straight

Correct these errors

• Rounded/hunched back

3) Bridge (Straight arms)

Reinforce

• Straight arms
• Open shoulder angle
• Place chin toward chest while in bridge position (not head back)

Correct these errors

• Bent arms
• Head back while in bridge position

4) Seated shoulder stretch

Correct these errors

• Minimize pressure on elbow joins

5) Reverse plank position

(See video)

6) Inlocate shoulders to skin the cat

(See video)

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