Gymnastics Seminar

For time:
50 Double Unders
30 Good Mornings
30 Bent Leg Sit-ups
30 Good Mornings
30 Straight Leg Situps
30 Good Mornings
30 Knees to Elbows

Are you interested in the Gymnastics Seminar? Contact Kevin at [email protected] or call 962-0710.

35 thoughts on “Gymnastics Seminar”

  1. Good mornings what a good way to start the morning great job today guys and gals.

    Front squat
    135-155-185-195-205

    45# for good mornings

    11:19

  2. CFWU x 3

    Strength – Back Squat
    1-1-1-1-1
    135-155-175-195-215 PR by 40lbs!

    WOD – For Time

    150 Double Unders
    30 Good Mornings 45 lbs
    30 Bent Leg Sit-ups
    30 Good Mornings 45 lbs
    30 Straight Leg Situps
    30 Good Mornings 45 lbs
    30 Knees to Elbows

    Time: 9:41

    Great job everyone!

  3. CFWU X 3

    Strength back squat 1-1-1-1-1
    185-205-225-255-280(F) I just didn’t go deep enough, tried for it again but I was gassed, Ah well, next time. I know I can do it.

    WOD for time

    used 45 for good mornings.

    9:18 or something. I realized on the way home when I was talking to lance that I threw in another 30 knees to elbows by mistake after the first good mornings.

    I’m very very stupid. PS. Double unders I hate you.

  4. Strength – 5X1
    Cleans 65-85-95-115-125(failed)
    WOD
    6:17

    Worked on double unders and got 14 in a row (PR by 10!!)

  5. Hey guys! Looking forward to a fun day of gymnastics in January. Just wanted to let everyone know that this seminar will be for all skill levels, whether you are trying to get your first pullup or are trying to learn a backflip there will be something for everyone! We will also spend a good amount of time on proper stretching and body position which will help with all aspects of your workouts not just the gymnastics portions.

    If there are any particular skills that you wanted to work on just post them up and I will be sure to bring the necessary equipment. If anyone has any questions just shoot me an email at [email protected]

  6. Hey guys- signed up for 415pm today but not going to make it. So there is a spot open if anyone was looking…

  7. Sorry for the short notice, but I am not able to make 4:15. Mike will not be home in time. Hope everyone is having a great day.:)

  8. Day 3: still sick and no sign of it getting better…that sucks
    Will not be going in at 5h30, open for the taking.

  9. Jeff and I did a WOD at the gym of the hotel room….that gym had everything we needed! 1 rower, 1 pullups bar, 1 dip stationnary machine and some dumbells.

    So we did:

    500m row
    20 dips
    20 pullups
    20 thrusters (35# db)

    Time: 5:50

    It was my first WOD since saturday morning… it was needed!

    1. Time was 8:48
      First time I did that many full body weight dips. Really glad I did them but it killed the pullups and thrusters (20#).

  10. WU x 3

    Push Jerks 1-1-1-1-1
    45-55-65-75-90(failed)-90(failed)

    WOD:

    50 Double Unders
    30 Good Mornings (35#)
    30 Bent Leg Sit Ups
    30 GMs
    30 Straight Leg Sit Ups
    30 GMs
    30 K2E

    Time 11:38 🙂

    Good Job Elissa and Patrick!!

  11. WU x 3

    Back Squat 1-1-1-1-1
    45-75-85-95-105

    WOD:

    50 Double Unders
    30 Good Mornings (25#)
    30 Bent Leg Sit Ups
    30 Good Mornings
    30 Straight Leg Sit Ups
    30 Good Mornings
    30 K2E

    Time 5:58

  12. OHS 5-5-5-5-5
    65-85-95-115-125×4

    For time:
    150 Single Unders
    30 Good Mornings (45#)
    30 Bent Leg Sit-ups
    30 Good Mornings (45#)
    30 Straight Leg Situps
    30 Good Mornings (45#)
    30 Knees to Elbows

    7:00

    This workout got us talking about core exercises. Kevin encouraged me to set my new PR for plank. Last time I tried it was back in May and I got 20 seconds. Tonight I got 2:04. I was pretty happy with that 🙂

  13. Push Press
    45-65-85-95-105 PR

    For time:
    50 DU
    30 butterfly situps
    30 GM #45
    30 Straight Leg situps
    30 GM #45
    30 K2E

    Time: forgot to check…Kevin do you know?

    Plank and side plank 30 sec

  14. WU x 3

    Push Jerks 1-1-1-1-1
    45-65-85-120F-120-125

    WOD:

    50 Double Unders
    30 Good Mornings (35#)
    30 Bent Leg Sit Ups
    30 GMs
    30 Straight Leg Sit Ups
    30 GMs
    30 K2E

    Time 10:48

    Thanks Jane! (: those planks are some hard!

  15. CFWU x 3

    Push Press 1-1-1-1-1

    85-100-110-120-130 PR by 15 lbs

    WOD for time:

    50 Double Unders — Did 150 singles
    30 Good Mornings (10#)
    30 Bent Leg Sit Ups
    30 GMs
    30 Straight Leg Sit Ups
    30 GMs
    30 K2E

    Time 9:30

  16. CW x 3
    Front Squats (1s) 95-105-115-125-130PR
    WOD:
    50 DU
    30 bent leg situps
    30 GM #45
    30 straight leg situps
    30 GM #45
    30 K2E

    TIME: 5:32

    Nice meeting you Stephanie!

  17. Warm Up x3

    Overhead Squats: 5-5-5-5-5
    15-25-30-35-40-45 (PR for reps)

    WOD:
    150 Skipping Singles
    30 Good Mornings (35#)
    30 Bent Leg Sit Ups
    30 GMs
    30 Straight Leg Sit Ups
    30 GMs
    30 K2E

    Time: 7:26

  18. Warm up x3
    OHS: 5×1: 65, 75, 95, 105, 115
    WOD:
    50 DU’s
    30 Good Mornings (45#)
    30 Bent Leg Sit Ups
    30 GMs
    30 Straight Leg Sit Ups
    30 GMs
    30 K2E

    Time: 9:14

    Really liked this workout, almost got a PR in skipping! off by 1

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