pamelagnon@pamelagnon

•Lead Coach @cfgymnastics, L2
•3x CrossFitGames Masters
•96' Rutgers 🤸‍♀️
•grips @wodndone Pamela15
🔺Perf. Plus FREE Trial👇🏼

https://www.thebarbellphysio.com/performance-plus-programs/

|BMU 3 POSITION DRILL |
.....
▪️I say it a lot at our @cfgymnastics courses “Approach gymnastics skills as you would weightlifting. Build technique & strength in each position- then combine the parts to make a whole.”
......
▪️Just like you train positions with a PVC pipe - here we train EACH position in a scaled version to build muscle memory and better technique.
.....
🔺BUILD ON EACH POSITION:
• You can see each round a skill is added.
Until you understand & correctly execute a position - do not move on. Work on virtuosity 🤸‍♂️
.
🔹Bending your arms in position 2 or jumping into arch? Then work that until you can pull down on bar in HOLLOW with straight arms
.
🔹Check out wrist position too! You can’t pull down on bar of wrists are below rig instead of toward top of rig!
.
🔹Reiterating bad movement will just frustrate you in the end and won’t build a better foundation
.....
Bra& 👟@reebok
Video @risingcrossfit
...........
🔹Check out @cfgymnastics & training.crossfit.com/gymnastics to join a weekend course!
.....
#cfgcoach #cfgymnastics
#mastersgamesathlete #crossfitgames #crossfit #crossfittraining #reebok #wodndone #gymnasty #gymgypsyjournal #risingcrossfit #reebok #pamelagnon #gymnastics


48

A HUGE thank you to another great sponsor @escape_matthews ❤️🙌🏼
for my son’s @dream_ball_event held:
.
🏀 Current NBA Star Ish Smith will be running the clinic!
...
Aug 25 4-6pm
Ages 8-14
Charlotte NC
To benefit @dream_on_3
....
spots limited!
Register at bio link @dream_ball_event
...
And be SURE TO HEAD OVER TO @escape_matthews for some fun!


0

| MUSCLE UP- MUSCLE MEMORY |
......
* How many snatches do you practice with a PVC pipe? Hopefully a TON!
* Practice positions in 🤸‍♀️ gymnastics the same way
* Take off the weight & concentrate on body position & pull/press tension
.....
▪️TIPS
1. Start w ribs & pelvis “tucked” under
2. Squeeze everythaaannng
3. Pull down on rings to activate lats
4. Stay locked into that position as you move thru skill
5. Once you can no longer pull down start pushing so tension is always maintained
.....
LOVE THIS STUFF?
🔺Work with me & Dr of PT @thebarbellphysio online 🤸‍♂️ link in bio
.............
🔹Check out @cfgymnastics & training.crossfit.com/gymnastics to join a weekend course!
.....
#cfgcoach #crossfitgames #cfgymnastics #crossfittraining #muscleup #gymnasty #cfg #crossfit #mastersathlete #crossfitgames #mastersgamesathlete 📹@risingcrossfit #gymnasticsconditioning


83

| SHOULDERS |
...
My Performance Plus partner Dr of PT @thebarbellphysio shows us some stability work.
...
For a lot of athletes dealing with shoulder instability issues, external rotation at 90 degrees can be difficult and reproduce their symptoms of instability. To address this though, we must build strength in those positions.
.
Once control at lower positions has been established I love working to prone ER lifts offs.
.
I usually cue them to set the shoulder blade back prior to externally rotating. As you can see here, quick often the wrist will extend as the athletes tries to reach back...just make sure the shoulder is actually ERing and they aren’t just moving the wrist to look like they are working!
.
Want more?
Click my bio link to work with us online 🤸‍♂️🙌🏼


14

Iced Coffee Fan?
“Dreams Do Come True!” 🌈
....
All you need is @questnutrition iced coffee protein powder, ice cubes & blender 😋
....
110 calories
24g protein
4g carbs
<1g sugar
0.5 fat
...
#onaquest #questprotein #questnutrition


31

| WEIGHTED SHOULDER TAPS |
......
* Step it up a notch with weights!
* Work on getting better at balance and walking 🤸‍♂️
.....
▪️TIPS
1. start light to work on balance
2. Straddle legs for more balance
3. Shift hip over main arm and press thru ground as you lift other arm
4. Squeeze glutes by pointing toes!
5. Wear super cute wod shorts 🐼 😀 @beast_ambition PAM10
.....
LOVE THIS STUFF?
🔺Work with me & Dr of PT @thebarbellphysio online 🤸‍♂️ link in bio
.............
🔹Check out @cfgymnastics & training.crossfit.com/gymnastics to join a weekend course!
.....
#cfgcoach #crossfitgames #cfgymnastics #crossfittraining #muscleup #gymnasty #cfg #crossfit #mastersathlete #crossfitgames #mastersgamesathlete 📹@risingcrossfit #gymnasticsconditioning


107

| 3 SHOULDER STRETCHES |
...
•From beginner to advanced:
Trouble with-
1. Pressing overhead and having to arch?
2. Stacking in handstands to balance better?
3. Not reaching the “open standard” on hspu bc you can’t reach the line?
4. Snatching or kipping difficult?
....
STRETCH #1:
1. keep elbows & knees straight
2. send hips back
3. drive head thru shoulders & “relax”
.....
STRETCH #2
1. ball should be on upper back
2. stretch legs straight (point those toes!)
3. The wider the arms on the barbell the more scaled
4. keep elbows locked out and head relaxed
.....
STRETCH #3
1. VERY ADVANCED
2. Puts a lot of strain on elbows so start close to wall and walk out slowly
3. Press tall and keep glutes squeezed
4. hands shoulder width
…..
LOVE THIS STUFF?
🔺Work with me & Dr of PT @thebarbellphysio online 🤸‍♂️ link in bio
.............
🔹Check out @cfgymnastics & training.crossfit.com/gymnastics to join a weekend course!
.....
#cfgcoach #crossfitgames #cfgymnastics #crossfittraining #muscleup #gymnasty #cfg #crossfit #mastersathlete #crossfitgames #mastersgamesathlete #presstohandstand #gymnasticsconditioning #shoulderstretches


51

CrossFit Gymnastics is coming to CHARLOTTE NORTH CAROLINA ❤️🤸‍♂️🙌🏼
@southcltcrossfit
.....
Head to @cfgymnastics Bio page to register or training.crossfit.com
.....
Already taken the course? Want a refresher w our updated 2018 course material at 50% off?
Email tuckergsx@gmail.com for info
.....
……
This course is a MUST to lay a foundation of strength & knowledge.
....
Some of the exciting skills/drills in our course:
1. Warm-ups and assessments
2. Hollow and arch drills
3. Creating shapes for tension
4. Proper strength progressions for the rig and rings
5. Kipping work on stringing pull-ups, toes to bar, dips, and HSPU
6. Butterfly pull-up progressions
7. Bar muscle-ups, ring muscle-ups
8. Handstand balancing, shifting, pressing, walking
9. Pistols
10. Programming
11. Seeing/correcting/spotting
12. Verbal, visual, and tactile cues
13. And MORE!
……
(no pre-requisites needed)
....
Photo @baw3_photo @risingcrossfit
.....


42

| PRESSING COMPLEX |
...
•A very advanced complex!
•Raise your hand if you’re up for the challenging 🙋🏽‍♂️🙋🏻‍♀️
....
•hspu deficit is 6.5in
.....
▪️KEY POINTS
1) you’ll be “pressing” thru entire complex
2) Pressing down while doing shoot to create space for a tuck hollow
3) Pressing down to finish handstand
4) Pressing down to complete deficit hspu
5) Pressing down to swing back thru w control from handstand
.....
I did 7 single sets of the complex shown
....
Tag a friend who can get #gymnasty w this one!
.....
🍍 wod shorts @beast_ambition pam10
.
🙌🏼 grips @wodndone pamela15
…..
LOVE THIS STUFF?
🔺Work with me & Dr of PT @thebarbellphysio online 🤸‍♂️ link in bio
.............
🔹Check out @cfgymnastics & training.crossfit.com/gymnastics to join a weekend course!
.....
#cfgcoach #crossfitgames #cfgymnastics #crossfittraining #muscleup #gymnasty #cfg #crossfit #mastersathlete #crossfitgames #mastersgamesathlete #presstohandstand #gymnasticsconditioning


88

Legless rope climbs for the win! 🤸‍♂️🙌🏼👊🏼
.....
Building grip strength, core strength, hip flexor and quad strength, bicep and lats...basically a full body strength skill 🤸‍♂️
.....
Check out @cfgymnastics this week for lots more legless rope climb scaling options and skill work
.....
Photo @baw3_photo
@risingcrossfit
.....
@crossfit #crossfitgirls #cfgymnastics #crossfitgamesathlete #crossfittraining #ropeclimbs #leglessropeclimbs #reebokwomen


16

| ARCH/HOLLOW DRILL |
......
* Before you jump on the rig with your class, use this drill as a warmup
.....
🔺How to execute:
1. The closer the foam roller is to your hips, the easier the drill
2. Set hands on plates or dumbbells to “anchor” them with palms down
3. Start in an arch with glutes squeezed
4. To hit HOLLOW - Press down with palms as you pull ribs under and pelvis under
5. Thighs, glutes & lats should fire up!
.....
🔺MAKE SURE in HOLLOW
1. you should have a loss of lumbar curve
2. You should have a rounded “turtle back”
.....
✅TRY 2 sets x 10 SLOW reps holding the hollow for 1-3sec each rep
…..
LOVE THIS STUFF?
🔺Work with me & Dr of PT @thebarbellphysio online 🤸‍♂️ link in bio
.............
🔹Check out @cfgymnastics & training.crossfit.com/gymnastics to join a weekend course!
.....
#cfgcoach #crossfitgames #cfgymnastics #crossfittraining #muscleup #gymnasty #cfg #crossfit #mastersathlete #crossfitgames #mastersgamesathlete #kipping #arch #hollowdrills


90

| FALSE GRIP |
......
* Trouble staying in a false grip when doing strict (or even kipping) MuscleUps?
* This complex will work the false grip!
.....
🔺Why a false grip is good?
1. Its vital for strict bc you need to push and pull w out sliding hands
2. The more of an “overgrip” you can maintain in kipping, the easier the transition becomes
.....
🔺THE COMPLEX
1. After the strict MuscleUp you need to slide wrists slightly over rings so you fall into a false grip “peach basket”
2. Then you can do the “ring kip” in your false grip!
…..
LOVE THIS STUFF?
🔺Work with me & Dr of PT @thebarbellphysio online 🤸‍♂️ link in bio
.............
🔹Check out @cfgymnastics & training.crossfit.com/gymnastics to join a weekend course!
.....
#cfgcoach #crossfitgames #cfgymnastics #crossfittraining #muscleup #gymnasty #cfg #crossfit #mastersathlete #crossfitgames #mastersgamesathlete 📹@risingcrossfit #ringmuscleup


30