Review: CrossFit Gymnastics Certification (Day 2)

The crowd, captivated by Tucker. ;)
Y'know, I had harbored pipe dreams of becoming a lean, mean, flippin', twistin' gymnastics machine after attending the CrossFit Gymnastics Certification. Well, obviously, that wasn't going to happen in two days, but day 2 of the CrossFit Gymnastics Certification proved to be yet another excellent day of learning and drilling (honestly, could I ever have expected anything but?).

It was pretty gray and gloomy outside when I left the hostel where I had spent the night (hey, you can't beat $40/night lodging in Boston, can you?), and trekked the one-and-a-half miles to CrossFit Boston. I got there at 8:30 a.m., in time to knock out an easy 6-K on the Concept 2 rower to warm myself up for the day ahead.

We began promptly at 9:00 a.m. (actually, 8:00 a.m. according to the clock at the gym, which had mysteriously wound itself back an hour -- kind of odd since it had been just fine the day before). Gillian led us through the paces with a dynamic warmup. I'll have to post more about the warmups we did during the gymnastics cert sometime -- I was introduced to many novel exercises and I think they'll be immensely useful as part of future warmups.

Everyone at the mercy of Gillian, during the warmup.
We then went straight into forward roll basics (Tucker: "Keep your chin tucked to your chest! Make like a doodlebug!), and spent a fair bit of time practicing our rolls on gymnastic mats to ensure that we weren't impacting the ground headfirst but rather cushioning the landing by using our upper backs. Forward rolls are very basic, but a useful tool, for instance as an exit strategy when you've overbalanced on a handstand, or when you take a nasty spill, or something.

Gillian demonstrating a handstand into a forward roll.
Believe it or not, as elementary as they might seem, forward rolls were something that scared the shit out of me when I was nine years old and had my first taste of gymnastics during physical education class in primary school. I remember never ever working up the courage to do them (yes, I fully admit to being quite the bumbling, unathletic wuss as a child) in class. I was convinced that I was going to break my neck in the process -- you see, my PE teacher never told us to make like doodlebugs, and so a lot of the kids ended up driving the tops of their heads into the ground when attempting the rolls. But I also remember going back home and vowing that somehow I needed to summon up the courage to perform a forward roll. And what better place to try than the kingsized bed in the master bedroom back home, all bouncy with cushioned springs? I finally did get my first forward roll there (and an assortment of other miscellaneous tumbling tricks that probably won't ever cut it in the real gymnastics world, but were fun for a kid like me). Anyway, back to the gymnastics cert.

We then went on to practice handstands after demos by Gillian and instruction from Tucker. I finally understood what it felt like to be in the "hollow body position" with active shoulders while in a handstand. I don't have a problem with handstands against a wall -- I can stay inverted for pretty long periods of time -- but it was useful to know the exact position that I ought to be in while upside down (i.e. no overarching of the back, no flexed feet, etc.), since it's not exactly the most intuitive thing to be upside down on your hands. Using the drills and cues that Tucker prescribed, there were marked improvements in practically everyone's handstands by the end of the day. As always, the only way to get better at something is to work at it, and so it looks as though I'll be spending more time on my hands from now on.

I was especially thankful for the demonstration on how to use the Jumpstretch (or any other rubber resistance band, for that matter) bands to facilitate gymnastic training. By looping and hooking a band over the top of a pullup bar, and running a thinner band through it, a neat device (kind of like a shoulder harness, almost), could be fashioned to help people achieve full range of motion on their handstand pushups.

Tucker also discussed using the bands to help people achieve full ROM ring dips (place the ends of the band directly under your hands and then grab the rings such that the bands are sandwiched tightly between the heels of your palms and the rings, jump to support, and have someone pull the band directly under your knees and into position -- you can then perform supported ring dips in this manner). This method could also be applied towards iron cross training, where you gradually move your hands (with locked-out elbows) to the sides, in hope of achieving a final position where your arms end up parallel to the ground.

During lunch, I had the privilege of working out alongside Gillian and Sam (another cool lady and awesome athlete from CrossFit Boston). We did "Elizabeth", the workout that had been posted on the CrossFit main site for that day. For the record, "Elizabeth" consists of 21-15-9 reps of full squat cleans (Rx'd weight for women: 85#), and ring dips. "Elizabeth" is a relatively quick and dirty workout, much like "Fran". Well, when you're in the company of such firebreathers, you know they're going to kick it up a notch, and so we decided to use 95# for the FS cleans instead. Going head-to-head with these two on one of the famed "lady WODs" was probably one of the best moments of my trip. I really busted my ass on this workout trying to keep up with Gillian, who was knocking out the ring dips effortlessly (she made it look way too easy, in my opinion). She finished in 6 minutes and something, 6:13 I think, and I came in at 7:42, which I was extremely pleased with (who wouldn't be? Only a minute and a half behind Gillian!). Sam finished in 14 minutes -- all around, an awesome effort by everyone.

After lunch, we busted out the paralletes and worked on achieving extreme ROM on handstand pushups. Getting EROM on HSPUs definitely isn't easy, and something I need to work on. The extra distance makes a considerable difference. Working the standing press will probably help too, much as I dislike shoulder-pressing.

Look at the awesome EROM on those HSPUs!
The parallettes also came in handy for timed L-sits and V-sits. Those really fire up your quads because of the muscular tension necessary to lock your body into position. Sucky, but necessary (much like many of the other movements found in CrossFit). Gillian also demonstrated the L-sit into handstand. Impressive stuff right there, and something I wish I'll be able to do one day!

Jeff Martone in a V-sit. He isn't just good at KBs, but at gymnastics too (despite being affectionately termed a "large chunk of meat" by Tucker)!
Towards the end of the day, Tucker fielded questions from the crowd and discussed programming in further detail. Listening to him speak, I gained a better understanding of how to work gymnastic training into CrossFit instruction and daily workouts. I think a lot of people are averse to gymnastic training because of the element of difficulty. Admittedly, it is difficult -- those feats of strength that gymnasts perform are by no means easy -- but after learning how those could be scaled in a way such that they would become accessible to the masses (for instance, using the bands as a means of assistance), gymnastic training is an extremely valuable part of any fitness program.

I enjoyed the CrossFit Gymnastics cert tremendously. It was a blast hanging with Tucker and his crew (awesome coaches -- Gillian, Melissa, Keith, and John). I also got the opportunity to meet friends that I hadn't seen in a while, like Jen Conlin of Potomac CrossFit and also get acquainted with many other cool individuals, among them Tim from Bay State CrossFit and Alex of "The Hopper Deck" fame (bought a Hopper Deck from Alex and am loving it... everyone should definitely check it out!). And of course, luxuriate in the presence of all the big CrossFit names whom I talked about in my earlier post... haha!

The Gun Show: from left, Tucker, Kelly Moore, Gillian, and E.C. (y'know... I want guns like these!)
This cert was by far one of the most worthwhile investments for me and I'm glad I managed to attend it. It's not cheap by any means ($595.00 for two days, or 16 hours, of coaching), but every penny was justified. If you can find a cert near your location, that definitely helps.

Alternatively, you can do what I did and attempt to cut costs in all other areas. I'm a member of Spirit Airlines' $9.00 fare club which you can join for a nominal fee (I believe you might even get the first year free), and snagged a roundtrip ticket from Detroit to New York City and back for $9.00 each way. I kid you not, $9.00. My roundtrip ticket came up to $39.00 total after factoring in taxes and fees ($21.00). Talk about an awesome deal (well, my flight did get delayed coming back in from NYC due to inclement weather, and I did end up in the second to last row in the plane, squashed right by the window, but I'm not about to complain for $9.00). I stayed with a friend in NYC, took an overnight Greyhound bus down to Boston for $27.00, spent Saturday night in a hostel for forty bucks, and took one of the dodgy NYC-Boston buses that operate from New York's Chinatown back for $15.00 on Sunday evening. So, yeah, pretty economical!

Notes from Day 2 of the CF Gymnastics Cert (again, courtesy of Coach Jeff Tucker):

Handstands
Forward roll – and its importance
Spotting – Controlled kick up - Controlled falling
Head Stands
Handstands – how to lunge and kick up to your spot
Body position, hands, hollow body, active shoulders
Wall support – kicking up – walking up
HSPU – Hand Stand Push Ups
Power Bands harness – self spotting technique
Press Handstands
Pirouettes

Parallettes
L-sit and progression
Tucked V-sits
L-sit into HS
Donkey kick
Planche
Push Ups and the EROM
Handstands
HSPU – EROM
Press Handstands

***
All photos courtesy of Keith Wittenstein (thanks, Keith!) from CrossFit Virtuosity.

Review: Power Wheel (Lifeline USA)

I'm always interested in new implements that can be integrated into CrossFit training (up on my list are slosh pipes and tires, and I spied a sledgehammer in my friend's garage... haha), and surfing the Internet often leads me to websites and blogs where people have recorded their experiences using new training tools. Of course, I mainly peruse blogs that are concerned with performance training, so I can safely say that you will never see me endorsing the Hawaii Chair or even the Bowflex Revolution, or other exorbitantly-priced pieces of junk. I like equipment that is easily portable and versatile in terms of use, does not lock you into fixed planes of movement, and has proven to be effective in achieving any or all of the ten foundational elements of fitness that form the rationale for the CrossFit training methodology.

After reading Zach Even-Esh's blog , as well as the Ice Chamber Athletic Performance Training blog, I noticed that both made plenty of use of the Power Wheel in their training. For the record, Zach is the owner of CrossFit Underground in Edison, NJ, and Ice Chamber is a strength and conditioning training facility (no current affiliation with CrossFit, however) in Albany, CA.
The Power Wheel by Lifeline USA
Before you dismiss the Power Wheel as merely a jazzed-up version of the five-dollar plastic ab wheel you can purchase at most sports stores, or superstores like Target and Walmart, you might want to read this. The main feature that differentiates the Power Wheel from a generic ab wheel is that it comes with footbeds, bands and straps attached to the handle, which allows you to strap your feet into the wheel, thereby greatly increasing the range of exercises you can perform with the wheel.

Order Process/Customer Service/Shipping:
I ordered a Power Wheel (manufactured by Lifeline USA) from Perform Better's online store. At that time, Perform Better had the Power Wheel on sale for only USD $39.95, which definitely was a major factor in my decision to buy it. However, I can't seem to find the Power Wheel in Perform Better's store any longer - I'm guessing it probably sold out, what with the temporary price reduction and all. I had zero problems with shipping and the package arrived in approximately 3 days.

Design and Specifications:
The Power Wheel came disassembled, with accompanying instructions for assembly. Two Allen Keys are provided in the box and there is no need for additional tools. Assembly is pretty quick and intuitive (you can pretty much figure out how to put it together, just by looking at pictures of the wheel). Closeup of the wheel and footbed
The handlebar is made out of steel and comes with rubber grips that you can slip over the handles for a superior grip. The footbeds are made out of strong plastic, while the attached straps are around an inch and a half in width, pretty thick, and have velcro attachments. The straps hold the toes of the foot in place.
Closeup of the footbed, velcro strap, and band
Two elastic bands come in the package, and they can be looped over the rear of the footbeds and used to hold the user's heels in place. The wheel itself is made out of heavy-duty rubber, with aggressive tread marks that make it suitable for outside use on uneven, rugged surfaces. The spokes on the wheel are fashioned out of plastic and hold up well. All in all, it looks to be a durable, sturdy piece of equipment that is relatively light, easily transported in the back of a vehicle, and quickly disassembled should you want to transport it in a flat box. I have never owned an ab wheel but I've heard that some are shoddily constructed out of cheap, flimsy plastic, and break in no time at all. I can't speak for those wheels but in my opinion the Power Wheel will last for a long time yet.

Training/General Observations:
To get a sense of what the Power Wheel can be used for, watch this video (courtesy of Ice Chamber), which features its owner Steven performing a series of some extremely challenging movements. The Power Wheel is featured approximately 1:24 into the video. (An aside: That video is pretty darn hardcore. Man, that's what I'm talking about when I mean performance training!)

Of course, you probably wouldn't want to start with the "Clap Roll Bridge Series" right away. The Power Wheel I ordered came with an instruction leaflet which, besides detailing its assembly, also provided a short list of movements. Perhaps most intuitive would be to use the Power Wheel as an ab wheel and perform ab wheel rollouts. I won't go into detail on how to do those as you can do a simple Google search which will yield many sources. For the average person, performing a complete rollout (ending with your nose to the ground), even while kneeling, is already considerably challenging. The first time I tried the Power Wheel I did 3 sets of 15 reps of ab rollouts from a kneeling position, and felt it very distinctly the next day. My training buddies have lovingly christened it the "Wheel of Pain".

As I mentioned earlier, the main feature that distinguishes the Power Wheel from a generic ab wheel is that it comes with footbeds, straps, and elastic bands that hold your heels in place. This allows you to perform an entire host of other exercises, most of which are also targeted at core strengthening and balancing, and also some which help you work on hamstring strength and flexibility. You can perform lying leg curls with hips elevated, which really fries the hamstrings. On his blog, Zach suggested something called the 15/15 workout, which involves 15 seconds of work and 15 seconds of rest, performed with pike-ups and leg curls. Just four minutes and your hams and abs, not to mention your shoulders (and probably the rest of you) are pretty much toast. You can also strap your feet into the footbeds and perform pushups (or clapping pushups), or go for a walk on your hands.

A particularly lethal combination is as follows: Begin parallel to the ground, feet strapped into the wheel, palms on the ground and elbows locked out. Perform a pike-up by rolling the wheel in towards your hands, roll back out, perform a pushup, and then walk two steps forward, using your hands. Rinse and repeat for the length of a basketball court. A guaranteed doozy!
View of the underside of the footbeds
Simply put, the Power Wheel allows you to do fun things on your hands. Alright, maybe not "fun things" in the usual sense of the word, but movements that recruit major muscle groups, demand high levels of core stability, concentration, and coordination (because the likelihood of an unglamorous faceplant is significantly heightened when your feet is on something resembling rollers and you lose control). One of the things I've noticed with the Power Wheel is that it's also a great way to strengthen the smaller stabilizer muscles in the shoulder (think about wheel rollouts, hand-walking) because those muscles are extensively recruited in a lot of the movements. It sure beats doing mundane rotator-cuff exercises with light dumbbells!

Purchasing Options:
I did a quick search on Google and as of this time, there appear to be three options for purchasing the Power Wheel. The first is through the Lifeline USA website (link above), where it retails for USD $59.95 plus S&H, and comes with a video that details how the Power Wheel can be used for training. The other option is to order via Lifestyle Sports on Amazon, where the Wheel retails for $46.95 (free shipping). Another alternative is to order via Allegro Medical on Amazon, where the Wheel retails for $39.00 (but shipping costs $8.95). While I can't recall what I paid for shipping, I'm guessing that the latter two options result in a total cost that approximates what I paid for my Power Wheel. The Power Wheel I ordered didn't come with the training video either. I believe you can only get the video if you order directly through the Lifeline USA website.

Other Considerations:
If you're just looking for a wheel for simple rollouts, pikes, and movements that don't involve strapping your feet in, you can get the same workout with any generic ab wheel. Alternatively, you can use a barbell or dumbbell with round plates to perform rollouts. A variation of the ab rollout, known as the jackknife, can also be performed using a pair of rings mounted low to the ground, where you begin in a pushup position on the rings with your feet on the ground and proceed to push your arms out away in front of you, keeping your elbows locked out, till you come as close to being parallel to the ground with your arms outstretched. I only recommend the Power Wheel if you're pretty sure that you intend to use it for the hamstring and hand-walking work I detailed above. If you plan to incorporate these movements into your workout arsenal, the Power Wheel by Lifeline USA is the best device around (as far as I know, there aren't any other wheels currently on the market, that allow you to strap your feet in and attempt such exercises).

Overview:
I find the Power Wheel to be a useful tool and a worthwhile training device for any CrossFitter or fitness enthusiast, as it heavily targets the core stabilization muscles. However, I wouldn't consider it an absolutely essential acquisition, especially if you're just starting out and wondering what to buy to set up your first home gym. If that's the case, grab a cheaper ab wheel instead and buy the Power Wheel if you have some spare cash left over after purchasing the basic pieces of equipment (Olympic weight set, rings, dumbbells, kettlebells, jump rope, plyo boxes, pullup bar).

For me, I generally work out in a globo gym where I have access to a weight set, pullup station, and dumbbells. I have a couple of kettlebells, rings, a jump rope which I bring with me to the gym, but no plyo box (but that will be remedied soon). So the Power Wheel is a good option for me since it's easily portable. I can bring it to a playground and put together a firebreather of a workout with only the equipment I have in the back of my car.

So in terms of straightforward priorities, the Power Wheel ranks lower down on the list of immediate need. However, I definitely think it's worth the price I paid (USD $39.95) because there's a myriad of non-traditional exercises that can be performed using it, and after all, variety is the essence of CrossFit.

In my opinion, the Power Wheel gets a 8 out of 10.

Review: Rogue Rings (Rogue Fitness)

Rogue Rings
So here's the review of the Rogue Rings (USD $72.00) which I ordered from Rogue Fitness some time ago. For those of you who might prefer a brief overview of the product, the rings were of very impressive quality, finely crafted, a cinch to set up, and looked to be extremely durable. Not to mention, they're highly aesthetically pleasing to the eye. Black powder-coated steel rings hanging from black straps emblazoned with the red and white Rogue Fitness logo set against a gray background do indeed make for a pretty aggressive setup. I highly recommend them to anyone who's looking to purchase their first set of rings. Click on the accompanying images to enlarge them.

Order Process/Customer Service/Shipping:
I placed my order through the Rogue Fitness website (linked above). The order process was smooth and painless, and it was easy to navigate the website. I also signed up for a customer account with Rogue Fitness since it was my first time placing an order with the company. As was typical of online orders, I made my payment using my credit card information on a secure portal.

The Rogue Rings were shipped via UPS ground service from Ohio, to my place in Ann Arbor, Michigan. I received my rings almost two weeks after I'd placed my order. I initially thought that I'd receive them earlier, as my expectations were based on how most of the equipment I've ordered online from other athletic companies have generally reached my doorstep in less than a week or so. I received an email from Rogue a couple of days after I'd placed my order, informing me that the next batch of Rogue Rings were to be shipped out altogether the following week.

If I'm not mistaken, I understand that these rings are carefully crafted and personally inspected, batch by batch, by the good people at Rogue Fitness and so I wouldn't hold the somewhat delayed processing time against them. I also received emails from Rogue Fitness regarding the status of my order as well as shipping information, which were definitely appreciated.

Texture and Grip:
The Rogue Rings are crafted out of black, heavy-gauge steel, with an aggressive texture. The powder coating allows for a secure grip on the rings, and holds chalk very well. Personally, I wound black athletic tape around the rings (but that was purely a personal preference - I have unbelievably sweaty palms and grip is a huge factor when it comes to equipment considerations), and that worked awesome too. That being said, it wouldn't have been a problem for me to use the rings straight up without the tape, just chalk.
Closeup of my taped rings
For those of you who are fortunate enough not to be afflicted by excessively sweaty paws, I believe the texture of the rings is aggressive enough for you to maintain a strong grip, even in the absence of chalk. In my opinion, the rings are not too textured to the point of being abrasive, which is good particularly if you don't want to rip the skin off your wrists when performing muscle-ups using the false grip.

Design and Specifications:
The rings are sturdily constructed, with no discernible welding seams. If I'm not mistaken, each ring is made from a single piece of metal and machined down to exact specifications, which explains the lack of seams. The circumference of the rings forms a perfect circle, and the thickness of the rings will accommodate any trainee's grip. I didn't perform exact measurements but I estimate the thickness of the rings to fall somewhere between 1" and 1.5", which makes for a comfortable, secure grip.

As mentioned earlier, the rings are constructed out of steel. This makes them somewhat heavier (2 lbs per ring), but you can rest in the secure (ha ha, pun!) knowledge that they will be able to tolerate great amounts of stress.

As perhaps the best testimony to the strength of the mounting straps that come with the rings, Bill Henninger, the owner of Rogue Fitness, actually used a Rogue Ring strap to drag one of his client's vehicles which was stuck after heavy snowfall. You can see the video here. Attaching the strap between the vehicles, he pulled his client's car about 600 m without the strap giving out. If that doesn't tell you enough about the strength and durability of the mounting straps, I don't know what will.
Closeup of the buckle and strap on the Rogue Rings
The straps (1.5 inches in width) are fashioned out of a strong, relatively stiff material that isn't too harsh on the arms either. Most people new to rings will naturally lean on the straps for support when performing exercises like dips, and these straps don't dig into your skin. Granted, a little redness is to be expected where the straps come into contact with your arms, but nothing abrasive, thanks to the smoothness of the straps. The ends of the straps are cut to a point and tapered for easy insertion into the buckles. The buckles are made out of steel and the catch on the buckle can be depressed enough to allow for easy insertion of the straps. The mouth of the buckle is knurled (presumably to allow for friction and stability once the catch is closed). I was extremely pleased with how easy it was to insert the straps into the buckle, as that was one of my fundamental considerations when it came to purchasing a pair of rings.

Numerous experiences with rings of other brands that featured flimsy, frayed straps and buckles that would hardly yield to pressure had left me with a certain aversion to mounting rings. The frustration that comes with trying unsuccessfully to mount rings at 6:00 am in the morning is hardly welcome. I remember taking up to ten minutes to mount one ring, and then needing another ten to set up the other. Hardly an efficacious use of time, considering I could probably have completed the workout in the time it had taken to set the rings up.

I had no such problem with the Rogue Rings (which even comes with an instruction sheet for the handiness-impaired) - I threw the straps over the mounting point (which can be a pullup bar, a tree branch, almost anything at all that you deem strong and stable enough to hold your weight - since if anything gives out it'll be the mounting structure, not the rings) - ran the tapered ends of the straps through the rings, ran them through the buckle, and completed the setup in around one to two minutes. There is a velcro loop attached near the buckle in the event you want to roll up the excess strap length to prevent it from getting in the way. Although I didn't make use of the velcro attachments, it definitely is a nice option to have.

Training/General Observations:
I tried out my rings by performing dips, pushups, muscle-up progressions, skin-the-cats and other gymnastic moves, and they held my weight superbly without budging. The Rogue Rings arrived in a 5x10x10 box - a compact tool, easy to transport around and bring to playgrounds or fitness corners where you can pretty much construct an entire workout around them. Throw a jump rope, a kettlebell, and a power wheel in the back of your car together with the rings, and you have unlimited workout options at your disposal.
Rings on a ring set!
The rings alone are sufficient to keep you occupied for hours as it's amazing how much they can add to your workout regimen. The added element of instability that comes from using the rings adds valuable difficulty to any workout - for instance, performing ring dips and pushups instead of regular dips and pushups enables you to fully engage your stabilizer muscles and strengthen your midline. Ring rows are also an excellent progression for those who are working towards unassisted pullups. Not to mention the plethora of gymnastic moves - front and back levers, L-sits, planches, (and the king of all - the iron cross) that you can attempt or work towards by using a set of rings.

Other Considerations:
The only conceivable drawback as to the Rogue Rings which I can think of now is that the steel rings will be very cold in winter, which might have an adverse effect on grip. Of course, you can easily solve that problem by storing your rings indoors in an insulated environment, instead of outside or in an uninsulated garage. Also, the Rogue Rings are slightly heavier than the Elite Rings and the Xtreme Rings (the other two options for rings in the market), which might have a slight effect on portability, but the durability of the Rogue Rings is uncompromised and CrossFitters typically enjoy carrying around heavy things anyway, so I don't think that'll be much of a factor. It remains to be seen if the quality of the buckle and straps remain strong over time for easy ring setup to take place.

Overview:
All in all, I find the Rogue Rings at USD $72.00 to be a worthwhile investment for any CrossFitter who is serious about acquiring valuable skills that can only be honed with ring practice. As an aside, Rogue Fitness is fast establishing itself as a major player in the CrossFit equipment market, recently releasing its own line of Do-Win weightlifting shoes, coming up with a reasonably-priced Olympic bar for barbell movements, and also home to a host of package options for CrossFitters looking for good equipment deals.

In my opinion, these rings get a solid 9 out of 10.