#powermonkeyfitness

[lithiumkitten]

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Ring routine made possible by the Ring Thing! #beastmode #ringroutine #ringthing #powermonkeyfitness @powermonkeyfitness #dreammachine #presshandstand #gymnasticrings #ironcross #skinthecat #dislocate #meow #girlswithmuscles #bodyandpole #samanthastar (at Body & Pole)

[cfshatter]

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When you catch them smiling, doing syncro stuff, and definitely not “posing” for the camera. ;) #crossfit #smilecity #flexasaurusrex #trapasaurusrex 🦄#powermonkeyfitness (at Flatbush CrossFit)

[qflc]

The Snatch is all about about controlled explosive movement... Coach Vanessa was a gift this weekend! #powermonkeyfitness #powermonkeycamp #powermonkeyintensive #bradygurlfitness #crossfitmasters #alphacoach (at CrossFit KLEW)

[kenny-santucci]

I want to give a big thank you to @davedurante and @sadieann for an incredible weekend @powermonkeyfitness intensive. ______ Do not think this is only for fitness professionals. Informative, hands on and fun - the coaches teaching each aspect of the course are the best of the best, the top in their fields. I know everyone says that but these coaches have the experience and accolades to back it up. If you're interested in making fitness a lifestyle, you need @powermonkeyfitness in your life. These are the doctors of the future. Thank you for helping me become a better coach and more well rounded human being. #thegymismychurch. #buddy #mrbeautiful #powermonkeyfitness #knowledgeispower #loveyourbuddytour2017 #thebest #littlebettereveryday (at CrossFit KLEW)

[lithiumkitten]

Airwalking front lever to back lever assisted by The Ring Thing. Showing off my advanced moves after an awesome conditioning class taught by @powermonkeyfitness coaches @sadieann + @davedurante at @bodyandpole. The Ring Thing will be offered as a B&P Plus class and possibly on the schedule in 2016! #theringthing #ringthing #rings #powermonkeyfitness #gymnasticsrings #frontlever #backlever #calesthenics #gymnastics #airwalk #bodyandpole #samanthastar (at Body & Pole)

[chelsross]

Today's handstand walk obstacle course! I only practiced for 10 mins and made it to the 3rd of 4 freestanding handstand push ups. My main challenge is breathing upside down. I'm fairly certain it's because I have a hard time keeping my lower back from arching. Therefore I lose my midline and my lungs are smushed so I can't breathe. On the bright side, all my freestanding handstand hold practice is making handstand walking a price of cake! #crossfit #tagymnastics #handstandwalkobstaclecourse #AmericaNinjaWarrior #freestyleconnection #powermonkeyfitness @crossfitcentral

[strengthfromstruggle]

The man @colinpgeraghty delivered with this 15 sec clip and explanation I have trouble lasting with my toes to bar weak hip flexors and keeping tension throughout the movement being two of the reasons (I'm working on that). I def appreciate #powermonkeyfitness for posting the video which will help me with a competition I have coming up at Branford Crossfit Npv. 15th. ------------ #Repost from @powermonkeyfitness --- From Team Power Monkey Coach Colin Geraghty (@colinpgeraghty) A quick look at toes to bar  Clip 1 - a style that I've seen many competitors use. It's not the best for training or competition. It may have come from the standard of getting the feet under or behind the bar at the bottom. Clip 2 - do this as high as you can while maintaining form and you're able to string reps together. If you can't link together, don't raise your feet as high. Combine this with strict compression work (v-ups, slow negative t2b, t2b on stall bars or partner blocking a lean back) to improve strength as well  Clip 3 - this requires good compression strength/flexibility. To boil it down, how is your toe touch stretch? How are your strict t2b? There are other exercises/stretches but they will all be derivative of those two in some way. Work on those along with tension drill in clip 2.  Clip 4 - For the sake of CF comp this is what I suggest. Maintain tension at the bottom feet together, straight legs. Once you reverse the direction, tuck knees to chest and reach toes up to bar - the less flexibility you have, the more you will need to lean back - which requires more of a push into the bar = more work by the lats. So even if you have these, working compression stretches will make them more efficient. ** I haven't seen any athletes yet that would not benefit from working on strict T2B. If you only use the clip 4 version, working on straight leg version *will benefit you. Email any questions to [email protected] #teampowermonkey #crossfit #gymnastics #toestobar #powermonkeyfitness

[strengthfromstruggle]

I've had the opportunity of being trained by these guys for a week and I can't wait to go back next year.The skills they show you Have big carryover for anything that's standard in #Crossfit now and into the future ---- #Repost from @powermonkeyfitness --- From Team Power Monkey Coach Colin Geraghty (@colinpgeraghty) Kipping pull to chin over bar holds  Working strength, timing, body position. *i like this drill for people working on pull up strength/timing and every level above that. No matter how many pull ups you can do, this is a great drill. (Yes this has carry over to butterfly pull ups)  The fix for loss of rhythm in the kipping pull up always depends on what the fault is. I like this drill because it exposes the body position and strength at the top. Sometimes just telling the athlete to push away from the bar works. That cue fails when body position is out of whack. What puts the body out of position at the top? The 2 most common reasons: 1. Strength deficit (work on strict pull up strength - scap pull ups, chin over bar holds, negatives, strict pu 2. Timing - work on kip swings to dead stop  Be patient in your pull, arms should not bend until you see your feet in front of you. Be patient on the way down. After you push away from the bar, keep the arms straight and look to hit a nice arch position with your shoulders leading the way in front, don't rush. (For rushers, try kipping pu + 3 sec chin hold + 3 kip swings + kipping pu + 3 sec chin hold etc..) Once you have it down, progressively shorten up the time you hold chin over bar between reps. *as always this is condensed for IG, email questions/vids to [email protected] #teampowermonkey #crossfit #gymnastics #technique #fitness #powermonkeyfitness #pullups