Becoming a Ninja

Handstand Walks, Muscle Ups, Pistols, etc are all attainable. You just need to be on a map to success.
By
Jake Crandall
September 20, 2021

So you want high level gymnastics?!?!?!?!

In the sport of CrossFit, the holy grail of movements are the Muscle Up (bar or ring), Handstand Push Ups, Handstand Walks, Pistols, Butterfly Pull Ups, Toes to Bar, etc... The athletes who can do these movements are known as "ninjas". Guess what? They weren't born that way. Of course you've thought, "man, I could never do that" or "She's lucky because she did gymnastics when she was 7 years old, she can do all of that stuff."

At Okie CrossFit, we offer Gymnastics Extra Credit on Monday, Wednesday and Friday of each week that can turn anyone into a competent gymnast. If you feel like you're not getting the Gymnastics development you need, or you just want to try the Best CrossFit Gym in Tulsa for a FREE WEEK , please use this link to reserve your first day.

What does the Gymnastics Extra Credit look like?

Session Duration:


Each session, for each level, is 20-25 minutes in duration if all equipment is at hand and the athlete stays on task.

Choosing the right level for a particular movement:

Level One (where everyone should start) is focused on building strength and fundamental movement patterns specific to each movement. This level is focused to help you grow the ability to perform the skill in a safe and comfortable manner. You will occasionally be asked to “test” a skill, though you may experience your first completed movement (such as a Bar Muscle-Up) during your regular training or while playing around at the gym. Our Extra Credit Gymnastics Program is focused on helping give an athlete the tools to do their skills, but it is the athlete’s responsibility to test their skills on their own time.  The time to go to Level 2 is when you have a Bar/Ring Muscle Ups, Pistols, Handstand Walks/Push Ups.  Not before.  I know this sounds discouraging, but you will build a very broad base of high level gymnastics skills in our Level 1. Going to Level 2 is a reward for your hard work, consistency, and dedication.

Level Two is for the athlete who can already perform their movements successfully but lack volume, consistency or technique. Level Two will provide useful strength and technique drills along with information to better your skill knowledge base while making sure you are performing your very best during your WODs or competitions.

Level Three is designed around the advanced competitive athlete, ranging from local competitions to Regional level competitions. The athlete following this level should be able to perform the section’s focal movement in high repetitions and with consistency. Level Three may also add skills into the workout that are not the focal movement to better compliment the athlete’s body, add an appropriate amount of fatigue, and demand an athlete to be able to think clearly while performing complicated movements. Not all of the movements in this level are typical of functional fitness competitions but will better prepare an athlete for the unexpected for competition purposes.

Mixing Levels:

It isn't recommended to "mix levels".  You should level up when you can easily complete your current level for all progressions.  If you find that you level up and cannot complete movements at the next level, that's ok.  Go back a level for 1-2 weeks, and then level up again.  These progressions bring strength and balance to the entire body.  It is important to not bypass anything as it will expose a weakness in the future.

Options:


Sometimes, you'll come across “Options” and you'll see they are listed they are in the order of difficulty from easiest to most difficult. Think of these "options" as Sub Levels like "Level 1a, 1b, etc..." You will see Options like this:


Option 1 –(Easiest)
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Reverse Dips on Box x 6 reps
Interval 2 – Full Support Hold on Rings x 15 seconds
*Accumulate time as necessary.
– – – – – – – –
Option 2 – (More difficult)
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Reverse Dips on Box x 8 reps
Interval 2 – Ring Dip Negatives x 3 reps @ 31A0
– – – – – – – –
Option 3 – (Most difficult)
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Ring Dips with Scaling Option x 8 reps
*First attempt unassisted dips then use legs as necessary when needed.
Interval 2 – L-Sit Lifts on Box x 10 reps

Getting & Giving Feedback:


Join the "Okie CrossFit Members Group" on Facebook. You can ask questions, post videos, make friends, and support other athlete’s efforts with the program.

Mobility:


Stretching on a daily basis is a necessity for gains in mobility and injury prevention. Please utilize the daily RomWOD videos we post in the Okie CrossFit SugarWOD. Additionally, if you're doing the Extra Credit outside of class times (not warmed up and sweaty), a low-impact and light warm-up is always recommended before doing the work.  Get a light Assault Bike / Row and some static / dynamic stretching in before hopping into gymnastics.

If you feel like you're not getting the Gymnastics development you need, or you just want to try the Best CrossFit Gym in Tulsa for a FREE WEEK , please use this link to reserve your first day.

Continue Reading

pushpress gym management software for boutique gyms and fitness studios