pamelagnon@pamelagnon

•Lead Coach @cfgymnastics
•3x CrossFitGames Masters
•’96 Rutgers 🤸‍♀️
•grips @wodndone Pamela15
•shorts @beast_ambition PAM10
🔺Perf. Plus FREE Trial👇🏼

thebarbellphysio.com/ppp-landing-page/

1,356 posts 132,299 followers 382 following

pamelagnon

| FRIYAYYYYY 🤸‍♂️GYMNASTY COMPLEX |
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🔺We see plenty of barbell complexes…so why not #gymnasty ones. This is a throw-back to my HOT summer wods in my garage!
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🔺This complex works:
1. pistols
2. back & forward rolls
3. handstands
4. shoulder taps for strength & balance
5. balance & agility
6. spatial awareness
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🔹COMPLEX:
▪️ 4 shoulder taps
▪️forward roll into right leg pistol
▪️back extension roll (off one leg)
▪️repeat but do pistol on other leg - TRY 5 max effort sets (rest 1-2min between sets)
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*Need a more organized plan to hit your goals?
click bio link🙌🏼
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*Want to work in person with an experienced coach?
head to @cgymnastics & click their bio link🙌🏼
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Mat @dollamurfitness
Grips @wodndone Pamela15 discount
Shorts @fleoshorts
Bra @reebok
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#cfgcoach #cfgymnastics
#mastersgamesathlete #crossfitgames #crossfit #crossfittraining #reebok #wodndone #gymnasty #gymgypsyjournal #risingcrossfit #reebok #pamelagnon #gymnastics #gymnasticscomplex


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pamelagnon

| LATS & CORE ALL DAYYYYY |
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•The scaled “skin the cat” will challenge your lats & core strength - along with body awareness! (this looks easier than it is!)
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🔑 KEY POINTS:
1. begin with palms facing forward (like you’re hanging on rig)
2. Start in a tuck & elevate feet slightly if you’re tempted to jump
3. Pull palms DOWN to floor instead of thinking about pulling knees up
4. This will help build tension and activate lats🤸‍♂️
5. Keep head slightly tucked entire way around (eyes on knees) so you have spatial awareness
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🔑 MAKE SURE:
•No matter what keep arms straight through entire skill (way up and back to start!) - you want to use lats (to fly) not biceps
•use a spotter if you need help instead of jumping into start
•if you can only pull to a slight tuck up -that’s ok! You’re still working hard!
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TRY 4sets x 3 reps (try touch and go for all 3)
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*Need LATS TO FLY?
click bio link🙌🏼
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#cfgcoach #crossfitgamesmasters #gymnasty #cfg #pamelagnon #crossfit #mastersathlete #crossfitgames #mastersgamesathlete #gymnasticsconditioning #getstrong #gymnasticscomplex #skinthecat


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pamelagnon

| HSPU STRENGTH |
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Not ready for the wall yet but regular box HSPU too easy? This is a great “in-between” stage!
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•Start with a small deficit using plates
•Once you can master a solid set of reps (I suggest 8-12), then add more deficit.
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🔑 KEY POINTS:
*The tripod is important:
•so you engage the right muscles (triceps!)
•so you can eventually balance w freestanding hspu (never say never! Train like you can get there!) or even ring hspu
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🔑 APPROACH
1. shift weight by leaning towards tip of toe (don’t just close shoulder angle!)
2. Return to full stack to open shoulders (also a great stretch!)
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Mat @dollumarfitness
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*Register for a weekend @cfgymnastics course & learn all the fundamentals of CrossFit Gymnastics skills🤸‍♂️
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#cfgcoach #crossfitgamesmasters #gymnasty #cfg #pamelagnon #crossfit #mastersathlete #crossfitgames #mastersgamesathlete #gymnasticsconditioning #getstrong #gymnasticscomplex #hspuscaling #stricthspu


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pamelagnon

| TRAINING BEYOND STANDARDS |
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Do you fit your training into a neat little box because it’s all you have seen in “competition?” Standards are always evolving, as we saw in the hspu requirements a few years ago, so evolve your training, as well. Remember to master lots of strict strength before adding momentum (or objects!)
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Adding an odd object, farther from center of mass (i.e.: a weighted vest vs a wall ball between feet) makes things a bit more tricky.
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It requires:
1. More knowledge of handstand stability
2. More core strength
3. Balance & coordination (to get that thing even up to the start!)
4. More STRICT strength (very little kipping bc the ball will fall!)
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HOW TO EXECUTE:
1. The trick is getting the large wallball into the the right position.
2. I found squeezing with ankles and mid foot helped
3. Slow & methodical is necessary to keep ball at right spot
4. PRACTICE!
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TRY 4 max effort sets w. 60 seconds rest between sets
(This video is towards last set - as you can tell by my breathing 😁)
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🔹WANT TO WORK ON MORE SKILLS?
*Click my bio link to work online with me & @thebarbellphysio🙌🏼
.
*Register for a weekend @cfgymnastics course & learn all the fundamentals of CrossFit Gymnastics skills🤸‍♂️
…..
#cfgcoach #crossfitgames #gymnasty #cfg #pamelagnon #crossfit #mastersathlete #crossfitgames #mastersgamesathlete #gymnasticsconditioning #getstrong #gymnasticscomplex


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pamelagnon

| PERFORMANCE PLUS PROGRAM|
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▪️A look inside our “lower body focus” workout for our monthly members!
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▪️TAG YOUR WOD BUDDY & Give this one a try from our “prehab” strength program☝🏼
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✅16 prehab strength workouts each month focusing on 4 week cycle of either shoulders, core & lower body.
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✅ combing PT & Gymnastics Conditioning to get you stronger and help prevent injury.
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✳️AND…as a monthly member you have access to ALL 4-week skill programs FREE?
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▪️ Dr. of PT @thebarbellphysio & Gymnastics Specialist/CrossFit Games Athlete @pamelagnon joined to give you guys an amazing accessory program that’s organized & effective!
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❇️CLICK BIO LINK FOR FREE TRIAL
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#performanceplus #programming #gymnastics #physicaltherapy #gymnasticsconditioning


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pamelagnon

| THE V-SIT |
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A skill used to demonstrate a mastery of strength through core, hip flexors, shoulders and triceps, all while building balance and coordination 🙌🏼🤸‍♂️👊🏼
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#vsit #gymnasticsconditioning #crossfitgirls #pamelagnon #buildmorestrength #mastersgamesathlete
Photo cred @baw3_photo


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pamelagnon

|HANDSTAND BALANCE COMPLEX|
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If you want to achieve handstand holds, one arm, and handstand walking, you MUST put in the work!
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•Slow things down! Hit each position with purpose and CONTROL.
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🔸COMPLEX:
*(lift means press tall to activate the main shoulder)
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1. shift & lift to fingertip
2. shift & lift to fingertip then arm out
3. shift & lift to fingertip then tap shoulder
4. shift & lift to fingertip then straight arm up
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Do not move on to another step unless you show full control at the step before.
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This can be scaled to a box pike handstand.
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TRY: 7 sets of this complex
rest as needed to complete each one with control & success
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🔹WANT TO WORK ON MORE SKILLS?
*Click my bio link to work online with me & @thebarbellphysio🙌🏼
.
*Register for a weekend @cfgymnastics course & learn all the fundamentals of CrossFit Gymnastics skills🤸‍♂️
…..
#cfgcoach #crossfitgames #gymnasty #cfg #pamelagnon #crossfit #mastersathlete #crossfitgames #mastersgamesathlete #gymnasticsconditioning #getstrong #gymnasticscomplex


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pamelagnon

|SHOULDER STABILITY|
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Tag a friend and warm up today with “Prone Swimmers” from @thebarbellphysio (these look easier than they are!)
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This drill builds strength in end range positions, in areas commonly overlooked.
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I always have athletes fight to keep the arms lifted as far away from the floor as possible which makes it much more difficult. If you aren’t fighting for this, the exercise becomes fairly easy.
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Keep the tempo slow and the reps are usually pretty low due to the amount of time each rep takes to perform.
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NEED MORE SHOULDER PREHAB & STABILITY WORK?
*Click bio link & get 2 FREE weeks of our “rehab” conditioning program, Performance Plus.
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#frc #mobility #fitness #shoulderstrength #rotatorcuff #prehab


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pamelagnon

| IMPROVE YOUR KIP |
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-3 POSITION KIP-
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•Slow down so you can then speed up. We are going to hit each position, with repetition, so our body builds strength in each & muscle memory. 🔸NOTE:
1. These are small movements
2. Arms are straight so you engage lats
3. There is no “bend” at the hip!
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Position #1
•The Active Hang
-Center/neutral where you are in an active hang - with rib down and butt squeezed & toes down but slightest in front.
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Position #2
•The Hollow
- slowly pull down on bar with straight arms - without bending at the hip. Squeeze butt and keep body in hollow (banana shape) by pulling rib toward bellybutton.
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✅return to neutral (not arch) and control movement through lats/shoulders.
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Position #3
•The Arch
-When heading into the arch/superman, slightly tug away from bar to arch position, keeping arms straight. Do not bend at knees. A tighter arch will provide more tension and be more effective
Based on shoulder mobility your arch may be less/more.
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🔸Use the rig post as a guideline to hit neutral each time (if you video yourself or have friend watch). This is NOT a drill w momentum...it is a controlled 3 position drill🤸‍♂️
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🔺Complete 
1. 3x3 of hollow pull backs
2. 3x3 of arch/supermans
3. 3x6 of arch/center/hollow
4. *after all sets - complete max effort strict pull-ups in 1minute
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*Register for a weekend @cfgymnastics course & learn all the fundamentals of CrossFit Gymnastics skills🤸‍♂️
…..
#cfgcoach #crossfitgames #gymnasty #cfg #pamelagnon #crossfit #mastersathlete #crossfitgames #mastersgamesathlete #gymnasticsconditioning #getstrong #gymnasticscomplex #kipdrill #kipping


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pamelagnon

| BUILDING MORE STAMINA |
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If you are trying to build more strength & stamina, I love mixing up strict with kip. Here is another great complex to build more strength with #ringmuscleups
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TRY to complete 7 sets of:
-one strict MU
-one kipping MU
-one strict MU
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HOW TO EXECUTE:
1. Get a good false grip! Pull in an “open” hollow so you aren’t too “arched” or leaning too far back from rings
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2. Pull rings in tight before you transition
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3. In transition, pull ribs down to ground to help set elbows in pressing position.
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1. AFTER THE KIPPING MU - To transition into a false grip again, once you are at bottom of dip, slide wrist around rings as you move back into the transition negative phase (look at video!)
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2. This will set you up to crank out the next strict MU
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🔹WANT TO WORK ON MORE SKILLS?
*Click my bio link to work online with me & @thebarbellphysio🙌🏼
.
*Register for a weekend @cfgymnastics course & learn all the fundamentals of CrossFit Gymnastics skills🤸‍♂️
…..
#cfgcoach #crossfitgames #gymnasty #cfg #pamelagnon #crossfit #mastersathlete #crossfitgames #mastersgamesathlete #gymnasticsconditioning #getstrong #gymnasticscomplex


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pamelagnon

| BUILDING MORE STAMINA |
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🔸Strict + Kip Complexes🤸‍♂️
If you are trying to build more strength & stamina, I love mixing up strict with kip. You can do this with so many skills & I will post some more complexes this week.
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This complex is on a strict tempo with a kipping skill mixed in:
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TRY to complete 10 sets of:
-one pull-up on a 3 count up
-hold at top on a 3 count hold
-pullover
-kipping bar muscle
-forward roll into chin up hold for a 3 count hold
-lower to start on a 3 count
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HOW TO EXECUTE:
1. Stay tight! This teaches tension & train for excellence so when you can rely on technique under fatigue in a wod
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2. Look at the grip when I start: A “meaty” grip is what we are looking for. Knuckles over the bar & thumbs around for safety
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3. If you have trouble with the pullover, continue to watch toes as they go around bar (don’t pull toes to ceiling, think “around”). If you continue to look at your toes this will keep you in a hollow position instead of opening head which will open ribs and make it way harder to pull around bar.
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🙌🏼grips @wodndone pamela15
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🔹WANT TO WORK ON MORE SKILLS?
*Click my bio link to work online with me & @thebarbellphysio🙌🏼
.
*Register for a weekend @cfgymnastics course & learn all the fundamentals of CrossFit Gymnastics skills🤸‍♂️
…..
#cfgcoach #crossfitgames #gymnasty #cfg #pamelagnon #crossfit #mastersathlete #crossfitgames #mastersgamesathlete #gymnasticsconditioning #getstrong #gymnasticscomplex


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pamelagnon

|STRENGTH & FLEXIBILITY |
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Strong but not bendy?
Flexible but lacking strict strength?
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Strive for both when trying to achieve gymnastics skills because you won’t have as much success if you are lacking proficiency in either.
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#cfgcoach #crossfitgames #gymnasty #cfg #pamelagnon #crossfit #mastersathlete #crossfitgames #mastersgamesathlete #gymnasticsconditioning #getbendy #getstrong #fleoshorts


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