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The G-Force Source: The G-Force way works

The G-Force Source: The G-Force way works

“Can I jump over two or three guys like I used to? No. Am I as fast as I used to be? No, but I still have the fundamentals and smarts. That’s what enables me to still be a dominant player. As a kid growing up, I never skipped steps. I always worked on fundamentals because I know athleticism is fleeting.”
 – Kobe Bryant

Sometimes in our training, we can get a little carried away and forget about some of the fundamental and basic movements. We all like to snatch like Klokov and do ring muscle-ups as efficiently as Rich Froning, but it’s important at times to strip the movements down and focus on their progressions.

One of the most fundamental and basic movements that everyone should work on, regardless of skill level, is the hollow hold and hollow rock. In previous editions of the Source, we’ve harped on the importance of the hollow and how it transfers into other movements which include pull-ups in all its variations, handstand movements, and toes-to-bar.

At G-Force, we coach our pull-ups to be tight rather than loose with legs flopping and bending all over the place like a rag doll. Some of you might recall our catchphrase: tight is light, loose is heavy. 

For a bit of reflection, read our earlier blog post on pull-ups.

We want everyone to think about incorporating hollow holds and hollow rocks in their warm-ups, especially when our WOD consists of one of the above-mentioned movements. If you’re unsure about hollows, ask your coaches before the class for guidance.

July Week 4 (edited)

Our main focus of this week’s Source is you, the members. Last week, we tested back squat and split jerk, and you amazing athletes filled up our PB board yet again. Your results give us, the coaches, confidence in our programming and movements lessons. Congratulations to everyone who maxed out. Standing ovation to you all!

Here are your PBs:

July 2016 Week 4

July 2016 Week 4 (2)

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