Skills Night
Hey guys,
At some point next week I’ll be offering another Skills Session. However, with all the ideas I have I would like to know which in particular you’d like to work on. I’ll see if we can’t go over one or two in a single session. Post to comments!
If you could also post your thoughts on the Yoga Class as well that’d be great!
Strength: Bench Press 5-5-5 15+
WOD:
3 Rounds
10 Pullups
20 Double Unders
5 Kb Clean and Jerks each arm (1.5pd/1pd)
Yoga: I love-love-loved having happy-bendy-time with my CF buddies. <3
I personally found the class to be of a much slower and less intense pace than I'm used to and would generally prefer (I'm used to Baptiste where I work so hard that I overheat and have to rest in child's pose at least 3x in a class). I think everyone would have benefited from some deeper stretching (I don't recall any pigeon/hip-openers, for example…though it's been a week and I may have forgotten).
That said, I was pleasantly surprised and rather impressed that I left the experience with several new nuggets of information to apply to my practice. (C'mon – my 1-second-forearm stand was magical! I think that's a brave thing to attempt in a first session with people! I bet every person who was in that class has approached handstand-work in a new way since then, and it's great that she gave us a new tool!)
I cast my vote for a thorough stab at muscle-ups.
I agree with Sonya. But like I said last time, I might not have the strength yet. Also interested in HSPUs, having done Wall Climbs for the first time Tuesday.
I spent all night doing ab work in the bathroom, so I might not make it to class the rest of the week. Hope you’re all well.
I liked the yoga class — I’m a beginner so it challenged me enough. I was one that raised my hand that wasn’t interested in handstand work, but tried anyways and was successful! Gotta stop doubting my abilities! I’d be happy to go back.
As for skill night – I think hand stand push ups would be my vote!
bench press: 75# and 60# for 15.
wod: 5:43 with a 12kg KB. mental prep for chest to bar on saturday has begun!
Like Lynn I generally opt for a faster paced yoga, but since that night’s WOD wrecked my arms I doubt that I could have kept up with anything more intense! Since I’m not great at stretching on my own after class I did appreciate some deeper stretching than I usually do… And did have fun with the handstand work!
Skills…muscle-ups, handstand push-ups (even though I haven’t done them I can only imagine that I’ll need some pointers)
Bench: 155# for 5, 125# for 16
WOD: 4:59 with 1 pd KB
I actually liked that the yoga class was cooler and a little slower paced. I also usually do a heated power yoga, and I get so sweaty that I slip out of poses before I get a full stretch. With less sweat and slower pace I felt like the poses were more beneficial.
I’d also like to see some handstand stuff for skills night, but less so on HSPUs and more so on unsupported freestanding hand stands, and moving into handstand walks. Could use more work on muscle ups and my butterfly kip, too. I also think having dedicated Olympic lifting work would be awesome. I always find that I rush through perfecting form in order to push the weights a little higher.
bench press: 185 x 5, followed by 160 x 10, 155 x 5
wod: 5:24 w/ 1 pd (back of JT, this was a rest day!)
I liked having the opportunity to do yoga, but I would second the motion for more deep holds in very stretchy moves, like pigeon. I don’t think I would expect a yoga class in our box to be a typical one. I think the street noise and general atmosphere would prevent that. I personally would enjoy it most if it was heavily focused on mobility and deep stretching and not so much on balance and flow.
For skills I think another kipping session would be good, but perhaps focused on the butterfly kip and kipping other movements like KTE, TTB and handstand push ups. I also think any dedicated olympic lifting sessions would be awesome. Or perhaps an “open gym” time when one could come in and work on goats/goals with some advice/direction from a coach. I’m still not quite sure how quite to work on a 1 armed pull up. Oh, and any other gymnastic ring moves/progressions would be sweet.
definitely second the open gym idea!
i’d also be in favor of oly classes. from what i’ve heard they’ve been quite good over at fenway! i could certainly use more dedicated time on all of the olympic lifts
for the next skills night i’d love to see muscle ups.
and quick question yosh — if we have an unlimited membership, does that entitle us to come back to the gym at any point and work on goats/anything extra? if yes, that would be an option for people who are interested in doing stuff like that
Hey Cal,
Yes. If you have an unlimited membership you are more than welcome to use the gym to work on stuff. That’s essentially the reason we offer Unlimited memberships. Not having the availability of more coaches makes it very difficult to have Open Gym time. What tends to happen is that a bunch of people come in all needing work on different areas and it can become very unstructured. I try to implement Skills Night so that we can focus on one thing at a time, that way everyone is getting the right amount of attention.
Bench: 185# x 5, only got 10 @160#
WOD: 5:43 @1pd
I’d like unsupported hand stand work to eventually be able to do hand stand walks. Improving muscle up form would be nice, as would focusing on butterfly kipping for pull-ups.
BP: 105# x5 which is a PR, but I could probably have done more. 24 @ 65#.
WOD: 10:58 Rx w/ chest-to-bar pull ups. just slow all over, but double unders took me quite a while.
I kind of agree with Nick about the yoga. More deep stretches would be great, but some flow is necessary to warm up the body for that. I think it was a pretty good class considering all the unknowns.
Skills: unsupported hand stands. it’s my goal for 2012, and i haven’t been working on it enough. i’d also like an opportunity to scale HSPUs with bands to get the full range of motion.
I’d like to get better at double unders, but I think it’s probably just a matter of practice at this point, so not sure how much of a benefit it would be to have a skills night for that.
Butterfly kipping would be nice, too.
I’m also hoping to see the turkish get up again. that was fun (not necessarily in a skill night).
ooooh +1 vote for springey-HSPU-scales. 🙂 Way more fun than sticking my knees on a bench to get the lower half!