Hollow Rock

CrossFit Games Breakdown - Week 1 Workout - Pt.4

Welcome to Games season, so let's talk about this week's CrossFit Games Workout from a gymnastics perspective!  In this video Carl goes over some quick warm-up suggestions for this Week 1 Workout.

CrossFit Games Breakdown - Week 5 Workout - Pt.3

We're coming close to the end of the CrossFit Games open, so here's the Workout 5 breakdown for that extra boost.  In this video Carl breaks down key points to keep in mind for the Toes to Bar.  Uses these warmups to keep your hollow body form and use more hips to keep your arms from blowing out, and find the right tension to go long for the whole workout.  Getting a good grip to key to feel the connection with the bar, so you can focus your mind on the prize.

CrossFit Games Breakdown 13.2

We're in Week 2 of the 2013 Reebok CrossFit Games Open, so let's prep for 13.2 with some essential warm-up movements and review some efficiency tips.

Start with doing a few Candlestick Rolls, and roll into the bottom of your squat with your feet together to practice and prep for the jumping and landing mechanics.  Bonus: at the back of the Candlestick Roll, reach your hand around with bent arms and reach to touch the ground as if you were to about perform a Backward Roll.

This will help prep your shoulders and front rack position for the shoulder-to-overhead presses.

Next, perform some Kipping Toes to Bar or Toes to Rings to get the upper back and hips moving and warm.  Rings are more ideal because they will move around and may allow a greater range.

Try to perform some hollow rocks to leg threads with a PVC pipe to get the hips primed some more and use this as a chance to add some flexibility work.

Lastly, perform some Tucks Ups and Pike Ups for some explosive hip prep.

To prep for efficient Box Jumps and practice cycling, work on small rebounds with or without jump rope.  Try jumping front and back on an even surface first for the bottom load of the Box Jump. 

Remember to incorporate your arms swing during the jump.  There could be a significant amount of lift generated by the arms and it will also help you maintain balance and stability.

Start work from a Low Box to High Box Jumps to build up to that height, while working on proper foot positions, marking your landings, and a cycling rhythm.

Avoid stutter stepping or double hopping for efficient motor pattern and tempo during the Box Jumps. Mark your foot positions to stay consistent and don't stop moving!

El Sistema x PMP

En este video os explico como utilizamos el concepto del cuerpo como SISTEMA y el esquema de POSICIÓN-MOVIMIENTO-PRÓPOSITO para crear, entender, explicar y desarrollar movimiento.

Todo movimiento tiene posiciones clave por las que pasa durante su ejecución. Si podemos determinar las posiciones clave en cualquier movimiento, sabremos añadir movimiento entre ellos y por lo tanto aplicarlo al próposito.

Freestyle Adventures with The Modern Gypsies Pt.1

As Eric and John of The Modern Gypsies prepare for their next Compassionate Adventure, they spend a morning with Coach Carl to learn how to apply techniques gained in the training room to the outdoors.

In this first video, Carl, Eric and John introduce themselves and start with a quick warm up before moving on to some skill transfer exercises.

Hollow Body Progression Pt.2

Learn how to transfer body tension while maintaining the neutral, hollow position with the Hollow Rock.

Hollow Rock

  • With lower back touching the ground
  • Legs straight and tight together with toes pointed
  • Arms straight and glued to your ears
  • Start rocking back and forth without allowing the shape to break at any point

Note: If shape breaks you are too extended and still need work

Check out the Hollow Body Progression video for more cues.


Ahora que sabemos como adoptar una posicion un poco más neutra y gimnástica, vamos a ver si somos capaces de añadirle un poco de movimiento.

La forma más básica de añadir movimiento a LA POSICIÓN es con un pequeño balanceo.

El objetivo es mantener el sistema intacto. Si no eres capaz de ello recuerda que puedes hacer diferentes variaciones de la posición, esto es lo que llamamos FREESTYLE.


Ahora que comprendemos el concepto de LA POSICIÓN y como añadir MOVIMIENTO al sistema con un balanceo, ha llegado la hora de empezar a darle forma al PRÓPOSITO que tienen las articulaciones del cuerpo humano.

Vamos a empezar con las caderas, que son el primer potenciador, y que en el futuro dará lugar a la generación de movimientos ejecutados a alto nivel como podemos ver en CrossFit y todos los deportes de élite.