Gymnastics Workshop with Coach Kenyah

Kenny's amazing handstands!

Kenny’s amazing handstands!

We’re running a second 6 week gymnastics course with Coach Kenyah.

This course is designed to improve your handstands, bring better body awareness, increase your flexibility, core and body weight strength. The aim is to have improved performances in Crossfit with more mobility (in hips and overhead) and give you better Gymnastics-based WOD times (eg. Dianne, Cindy, Fran, etc.) We’ll improve your pull-ups, ring dips, handstand push ups and handstand walking. All of this will impact your weightlifting too!

If you’re interested you do need to have a strict pull up and be able to do a full wall walk (nose & toes to the wall) to be able to do the drills in the course.

The course starts on Monday the 19th Oct (next week!) and runs each Monday from 7 – 8pm and Friday at 6 – 7pm. Cost is $240 for the entire course. You can sign up via the Workshops tab in MBO. Places are limited. (If you can’t pay the full amount upfront come and chat with Rebecca or Ben in the gym and we can arrange a payment plan.)

Wednesday 14.10.15

A: Front squat 5 x 5 – increasing weight each working set

B1: 3×10 barbell step-ups
B2: 3×10 heavy KB swings (Russian)

C: 30 – 20 – 10
wall balls @ 9/6kg
hand release push-ups

Training notes: ladies reps for HR Push ups are 20-15-10, but wall balls stay the same (30-20-10).

Post Loads, rounds, reps and training notes to SugarWOD (on your smartphone) or comments below and please fill out the Athlete Stress & Recovery Survey:

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  • Ivan L says:

    A. Wasn’t too sure what to aim for here so I started slowly (and didn’t get the 5th working set in. I blame newbie Tim): 70, 75, 80, 85 (and that was getting hard).
    B. 30kg step ups, 40kg KB
    C. 7:38 RX I think. The hand release push ups got ugly quickly. I think my biggest set was 4.

  • Oliver Munoz says:

    A: Work up to 100kg
    B1: Wrk up to 40kg
    B2: 32kg, 40kg, 40kg
    C: 9:25RX – Those pushups are the killer. If you hate wall balls, you’ll love them today!

  • Fee says:

    A: had to do strict press which was awesome fun 😉 worked up to 33kg (I think)
    B: 20kg step ups and worked up to 32kg KB
    C: 6:23 (I think) – this was good, although my push ups were nice and slow in sets of 2-4. ouch…

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