Gymnastics with Gillian!
New Black Box Membership Rates, Effective January 1, 2010
Try a FREE BEGINNERS’ CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.
UPCOMING ELEMENTS WORKSHOPS:
#17 Mon/Wed @ 8pm, starts December 28
#94 Tue/Thur @ 6am, starts December 22
#95 Tue/Thur @ 8pm, starts December 22 (3 slots left)
#96 Mon/Wed @ 8pm, starts December 28 (5 slots left)
#97 Tue/Thur @ 9pm, starts January 5, 2010
Gillian Mounsey‘s Fundamentals of Gymnastics Workshop at CrossFit NYC
The workshop will be offered over four consecutive weeks:
January 23, 30; February 6, 13 – 8:30-10:00 AM
This four-part activity-based workshop is designed to improve performance and basic gymnastics skills. Participants will gain a better knowledge of basic gymnastics exercise as well as how to teach and scale appropriately to ensure safety and maximize results. Focus is on core strengthening, injury prevention, and improved performance through practice and mastery of bodyweight movement.
The workshop is divided into 4 distinct 90-minute sessions. Each session contains a short lecture followed by practical application (movement) and a Q&A specific to the covered material. The final session will address programming, incorporating gymnastics skills into workouts, and a review of teaching cues and spotting. The last session will run for 2.5 hours.
Attendees should dress in proper workout attire and bring a towel, notebook, and pen. Activity is fairly strenuous – adequate rest is recommended prior to the day of the workshop.
Payments should be made by going to www.gillianmounsey.com/workshop.htm
Details and Handouts:
Specific course curriculum is available at:
More detailed educational materials will be made available after purchase.
Gillian’s rock-solid handstand:
BLACK BOX WOD:
Complete as many rounds as you can in twenty minutes of:
5 deadlifts (225# men / 155-185# women)
5 handstand push-ups
Post rounds to comments.
7, 8am; 12:30pm: Instructor’s Choice
5:30pm: No WOD class (rest day)
6pm: Gymnastics WOD (inversions / ring push-ups)
6:30pm: Black Box WOD
7pm: CrossFit Total
7:30pm: Black Box WOD
8:30pm: Row/Turkish Get Up AMRAP — SKILL: the snatch
You can always do more
Cheerleading vs. coaching
A paleo fro-yo replacement
Staying focused over Christmas
Sex and exercise