Archive for the ‘Gymnastics’ Category

Get a Grip!

Posted: May 9, 2019 in Gymnastics, Uncategorized

Hey all! Let’s cover a topic that is often over looked pertaining to any gymnastics skills on the rig…


How you grip the bar will help you in all aspects of gymnastics skills. The coaches at RAW have touched on this topic, and anyone who has come to our Gymnastics Strength & Development clinic should be familiar with why this is important. Let’s discuss how and why to make a change in your grip –

HOW (refer to visual below):

  1. Wrap your hands so that your knuckles are facing “up”
  2. The “meat” or “fat pad” of your hand is on the bar vs. finger tips only
  3. Wrap your thumbs around the bar, not over (aka suicide grip).


  1. Improves position to press on the bar.
  2. Grip is more secure (you wouldn’t clean or KB swing by your finger tips would you?)
  3. Engages larger muscles of the shoulder, lat, and forearm, and is overall safer for your shoulder.

Often people say “this is uncomfortable… it hurts my thumbs”. Like anything else, there is an adjustment period. Don’t let this dissuade you! Like Coach Amy would say, give it 10 days. Work your new grip into toes to bar first, then mix in into your other gymnastics skills. These seemingly “little things” matter!

“OK Coach, I’ll give it a try… but what about wearing grips???”

Go ahead and wear grips if you need, particularly if you are already torn or have a high volume of reps on the rig. My opinion is this – they can add bulk to an already fatigued grip mid-WOD. I recommend trying a variety of grips to determine what you are comfortable with, and ones that DO NOT distract or interfere with the movements.

As always, don’t hesitate to ask the coaches for tips and tricks pertaining to this and other gymnastics techniques! And don’t forget about the Gymnastics Strength & Development clinics on Sundays. The 2:15pm still has open spots for all levels, members and non-members!


Coach Maria


Here is the 2:15pm class. Thanks again to everyone for coming out!

On behalf of Coach Amy, Maria, Sean P and myself we can not thank you enough for attending this past weekends gymnastics strength and development program. We hope that you enjoyed it and that you were able to walk away with something that will help make you a stronger and better you.

As we gathered at the end of the day to recap our experience as coaches we all marveled at how amazing and diverse our athletes are.  We also commented that no matter what level you are, CF Games athlete, just beginning CrossFit or just want to move better, if you are able to lay the foundation of the hollow and the arch that you will be stronger in all other exercises because of it.

We all get excited about our training but we can not rush the foundation. As we said during our time together, “In the absence of coordination do not apply momentum.” Through our gymnastics classes we can teach you how to do all these high level skills like muscle ups, handstand push ups, etc. but we want to do more for you than just “meet the standard of the movement.” We want you to have virtuosity in the movement! We want for you to do the movement well, safe and efficiently. And with that being our goal that is how we will train through our upcoming 6 week gymnastics program.

So, every Sunday at 1:00pm and 2:15pm a small group of athletes will be meeting and focusing on being better and stronger movers.

We as a Coaching staff are looking forward to training with you all and we are excited to see the outcome. Thank you for trusting us with your fitness journey!

In Health,

Coach Sean L.


Only as good as your spotters!


Everyone got upside down. Safely!