Yesterday I attended Carl Paoli’s Naka Athletics Gymnastics Seminar at Crossfit East Sacramento. Most of you probably recognize Carl from gymnasticswod.com and from various gymnastics journal videos.
The seminar is 6 hour in length, mostly practical work and covers three gymnastics movements:
programming was also discussed at the end.
We started off the day with Carl leading us through finding our hollow body position and holding it longer than I’ve ever done. I’m impressively sore from that stuff, but it was well worth it as I can now find my hollow body position quickly. We did the same for superman position and then moved on to headstands, tripod rocks and kipping HSPU progressions.
After the HSPUs we worked on basic squat mechanics and then pistol progressions. Carl has a great pistol progression utilizing a band around your lats. We also did candlestick rolls to narrow squat stance and candlestick rolls to pistol.
We broke for a short lunch, then got to work on tap swings, kipping pullups from a strong hollow body position, then chest to bar pullups, belly button to bar and hips to bar. Next up were spotted bar muscle ups followed by Carl showing us how to save ourselves if we over rotate the bar muscle up by just rolling over the bar to dismount.
After working on the bars we moved to the rings and started worked various muscle-up progressions with bands including the lay back ring row to sit up, the dip balance (catching yourself in the bottom of a deep dip), forward roll dismount if you overrotate and his new ‘band catcher’ progression to help save you from overrotation.
After the muscle-ups, we discussed programming for about 30 minutes and it was the end of the day.
It was a great seminar which pointed out lots of skills I need to work on!