GFIT Zone

Back!

gfitzone — Wed, 02 Jun 2010 22:19:01 +0000

Now that the semester is over, Gfit is back! Be on the look out for gfit events throughout the summer. In addition to seminars, we will be hosting a competition! More details to follow soon.

gfitzone — Sat, 23 Jan 2010 14:29:27 +0000

We just wanted to thank everyone for coming out to the GFIT seminar. We appreciate all the positive feedback and suggestions.

Be on the look out for more content soon!

GFIT Seminar Coming to DC on January 16, 2010!

gfitzone — Fri, 18 Dec 2009 05:05:50 +0000

*Update: This seminar is now on January 16th*
Kick-off the New Year the right way!

GFIT SEMINAR on January 16, 2010
5:30 PM – 8:00 PM
Capital Gymnastics
10400 Premier Court
Burke, VA 22015-2614 22015-2614
Fairfax, Virginia
REGISTER HERE!

Hosted at a premier national gymnastics training facility, GFIT founders Rupert Egan and Stephen Douglass, both former elite collegiate gymnasts, introduce and integrate a broad-based gymnastics curriculum within the spectrum of Crossfit training methodologies. Expect to:

Amplify your understanding of event basics and core gymnastics proficiencies
Gain a ground-level understanding of correct form and positioning
Get hands-on instruction and live demonstration in a world-class gymnastics facility
Experience an awesome GFIT workout

This is the second GFIT Seminar hosted in partnership with Potomac CrossFit. Please visit GFIT Zone for additional information and follow us on Twitter@GFIT_Zone

SPACE IS LIMITED TO 20 ATHLETES. PLEASE BE SURE TO SHARE THIS EVENT WITH YOUR LOCAL CROSSFIT NETWORK ON FACEBOOK, TWITTER, LINKED IN, BLOGS, AND OTHER SOCIAL MEDIA!

A Note About Location

Capital Gymnastics is located in the thick of an industrial park and can be tricky to find. Please be sure to leave yourself enough time to arrive 10 minutes prior the the start of the event to sign your release/waiver. Please email us at gfitzone @ gmail . com with any questions. We look forward to seeing you there!

GFIT Warm-up for Potomac CrossFit

gfitzone — Fri, 18 Dec 2009 03:20:35 +0000

Here are instructional videos published for Potomac CrossFit’s new GFIT warm-up. Massive respect to the PCF coaches and staff that participated and helped compile the footage. We look forward to working together to implement more GFIT-based training to push your workouts to the next level. Don’t forget to download the Level 1 Workout Checklist that accompanies the videos in the Resources section!

Strength Movements and Holds (2 exercises per session)

1) Tucked L-sit: Support and Hanging

Reinforce

Blocks positioned slightly wider than shoulder width apart (measure using length of forearm to finger tips plus 2 additional finger widths)
Shoulders and chest open
Inside of elbows facing outward (This is a trick gymnasts are taught so your arms do not buckle; coaches who attended workshop can demonstrate)
Knees to chest (not chest to knees)
Keep hips in front of hands

Correct these errors

Closed chest and shoulders
Bent arms
Bringing shoulders to knees

2) Support Shrugs & 3) Upper Arm Shrugs

Reinforce (Shoulder Shrugs)

Shoulders and chest open
Inside of elbows should facing outward
Keep torso straight
Legs kept either in front or in back of body

Reinforce (Upper Arm Shrugs)

Shoulders and chest open
Elbows kept in line with shoulders
Bring knees to chest

Correct these errors (Shoulder Shrugs)

Close chest and shoulders
Bent arms

Correct these errors (Upper Arm Shrugs)

Closed chest and shoulders
Elbows positioned in front/back of shoulders

4) Shoulder Stand (6 secs)

Reinforce

Find stable positioning
Control kick-up to 45° (half way between vertical and horizontal)
Have partner spot so as not to kick past vertical position
Keep head in natural/neutral position – do not force head out

Correct these errors

Do not allow hips to go over shoulders while in vertical position (you fall, the hard way)
Strain your neck
Kick your partner kicking up to 45°

5) Lunge, Kick-up, Lunge (45 degrees)

Reinforce

Show lunge position
Control kick-up to 45° (half way between vertical and horizontal)
Return to lunge position
Keep head in neutral position

Correct these errors

Do not allow hips to go over shoulders while in vertical position (you fall, the hard way, again)
Strain your neck
Kick your partner kicking up to 45°

6) Pull-up: 2 Second Hold at Top

Reinforce

No swinging/kip action
Hold bar mid-chest for 2 seconds
Control descent
Use partner as a spotter

Correct these errors

Swing

7) Heel Lift Resistance

Reinforce

Hold on to stable object with hands
Keep knees and feet together and straight

Correct these errors

Bent knees

8 ) Glute-Ham Push Ups

Reinforce

Keep torso straight
Be smart about the amount of strain during this exercise, scale by dropping slightly faster and pushing more with your arms on the way back up

Correct these errors

Bent/angled hips

Basic Gymnastics Skill Development (1 exercises per session)

1) Forward Roll

Reinforce

Place hands on ground FIRST
Keep chin in
Control forward roll
Top of back should touch ground first (past your hands)
To stand up, wait until shoulders are positioned over knees

Correct these errors

Back of head should NOT hit the floor
Do not stand up too quickly

2) Jump-Off Box, Stick Position

Reinforce

Control stuck landing
Utilize position to absorb shock

Correct these errors

Do not land on heels

3) 4-Way box jumps (Don’t eat it)

(See video)

4) Candlestick roll up to stand (No hands)

Reinforce

Body positioned vertical, feet toward ceiling
Use arms on the ground to stabilize candlestick position (arms parallel)

Correct these errors

Bent knees
Using hands to support lower back

5) Circle Walk Around

Reinforce

Divide circle into 4 sections/positions (at each 90° angle)
Keep weight on top of your shoulders (centered); hand positioned underneath shoulder
Keep hips pushed-out and maintain extended position at every held position (0°, 90°, 180°, 270°)

Correct these errors

Bend at hips/hips angled behind shoulders at (90° and 270° angles)
Bent arms
Limp body positioning

Flexibility (1 exercises per session)

1) Straddle Position

Reinforce

Keep lower back and torso straight

Correct these errors

Rounded/hunched back

2) Pike Position

Reinforce

Keep lower back and torso straight

Correct these errors

Rounded/hunched back

3) Bridge (Straight arms)

Reinforce

Straight arms
Open shoulder angle
Place chin toward chest while in bridge position (not head back)

Correct these errors

Bent arms
Head back while in bridge position

4) Seated shoulder stretch

Correct these errors

Minimize pressure on elbow joins

5) Reverse plank position

(See video)

6) Inlocate shoulders to skin the cat

(See video)

GFIT Video Demo by Co-Founder Rupert Egan

gfitzone — Sun, 22 Nov 2009 18:38:15 +0000

Co-Founder Rupert Egan goes through basic GFIT skills. Many thanks to Potomac CrossFit for the video and editing support!

www.GFITzone.com

GFIT Launches! (So, what is GFIT?)

gfitzone — Sat, 21 Nov 2009 16:08:51 +0000

GFIT (Gymnastics Fitness and Interval Training) supplements CrossFit athletes’ standard workout program with intensive gymnastics training. Athletes augment competencies in the 10 elements of general fitness and increase their work capacity across novel modal domains.