Coach Keith's Corner

ASK ME QUESTIONS! Let me know if you ever need a clarification!  Often times I give descriptions like I would to my gymnasts with terminology that isn't used in the normal world. If you need a clarification, I am sure many others need one too!   If you have any question, just ask.  I am usually pretty good about answering.  I am not an expert at everything but if I do not know the answer I will direct you to someone that can help. Also check out my tutorials, because I have a lot more descriptions and videos to help in...

I have an incredible friend - flippingwendy on Instagram that was a National Team Member Gymnast and also crossfits.  She is big into flipping houses and doing design work (http://www.dwellingstudio.com/).  She is easily the most interesting person I know.  She likes her site and Instagram account but she is very jealous of mine and wants to take it over because lets face it , its more fun.  Here's a great blog she wrote for me which is filled with some great info!  10 Tips & Tricks Gymnasts Use That Will Up Your Crossfit Game Even though I was a gymnast...

I have done 30 box visits and clinics and worked with hundreds of cross fit athletes.  After working with beginner athletes as well as regularly working with  Games and regional athletes, these are some things I think should be taken from the gymnastics world into your box. 1. Preventative maintenance is the key Male gymnasts are fanatical about doing their exercise band therapy for their shoulders. Often the first thing they will do is pull a resistant band out of their bag and do their rotator cuff exercises and general stretches. Gymnasts and lifters put their shoulders in less than ideal positions...

Did you know the same motion used in kipping pull ups and toes to bars is used in almost every skill on high bar done by gymnasts in the Olympics? Lets start with showing the positions of the kipping motion.  The open or arch phase is done by thinking of taking the bar and actively pushing the bar back as you open in your shoulders, chest and back.  Your body should be tight and have tension throughout.   Hold this open shape for 10 seconds. Next we go with the hollow.  Keep your ears covered with your shoulders.  Round in your...

The cross is one of those iconic strength moves – when you are a male gymnasts every asks if you can do a back flip or a cross. With a little time you can get one. First make sure you are strong enough to do 20-30 dips and have a good ring support.  Get a set of low rings just a little higher than shoulders. Get your wrist into a false grip, have your bicep pointing forward, and your arms completely locked.  Slightly jump to above the cross position and push slightly down on the rings. As it get easier...