Gymnastics, YEAH!

Today, we tackled the second wave of The Wendler Program for the Back Squat.

Then we did an awesome lil’  WOD that we got off of Carl Paoli’s daily Gymnastic WOD. This is a great resource for those of you that want to get more proficient in your gymnastic movements. For me this is like a playground of wonferfulness! Check out-

About Gymnastics WOD

Gymnastics WOD

Human bodies were designed to move freely in space in the most effective and efficient manner. As athletes, gymnasts are known to execute the most optimal movements through impeccable control of strength, balance, and power.

The Gymnastics WOD (Workout-of-the-Day) was specifically designed by the team at Naka Athletics to build a stronger gymnastics foundation for athletes at all levels and of all ages. It doesn’t matter if you are a former gymnast, an elite fitness enthusiasts, a CrossFit-er, or a regular-joe or -jane, we will get you moving better, faster, and stronger through the fun and dynamic workouts!

About Carl Paoli

Carl PaoliBorn in the U.S. to Swedish parents and growing up in Spain, Carl Paoli learned from an early age how to connect to and be conscious of others. Carl’s childhood passion and enthusiasm for physical activity lead him to explore many different sports such as snow boarding, skiing, wake boarding, water skiing, karate, among others. It was his love for gymnastics, however, that would greatly shape his definition of hard work and determination.

Carl soon rose to become an elite gymnast in Spain where he trained and competed for over fifteen years. Throughout his gymnastics career he received many accolades, including a National Gold Medal for Vault. Carl studied Environmental Science at Universidad Miguel Hernandez and specialized in Genetic Engineering and Coral Reef Ecology. After university, Carl returned to the U.S. to pursue his career in marine biology.

Carl’s mind was never far from his appreciation for sport and fitness, and he reentered the world of gymnastics in 2004 in San Francisco. He now works as a Strength and Conditioning Coach and runs his own practice called Naka Athletics, which specializes in all level physical preparation and representation of action sports athletes.  Carl is currently also a Crossfit certified Level 2 Trainer and loves working with his team at San Francisco CrossFit.

AMRAP in 7 minutes:

I, for one, thought that this workout was super fun. I love learning new movements and really accessing different elements of the constantly varied aspect of Crossfit. Keeping the hallow position is crucial to these gymnastic movements and it is an interesting thing to really emphasize in movements that we have done before but not exactly in this way, ie. the burpee.

Kelly Starrett of the Mobility WOD ( and Carl Paoli team up in the Crossfit Journal to talk about the “Hollow Position” as it pertains to exercises like the burpee!

The following excerpt is from that article:

The Position: Part 2—The Burpee

By Kelly Starrett and Carl Paoli – April 8, 2011

“Here is another classic CrossFit exercise that ends up being a fantastic conditioning tool,” Starrett says.

The straight jump of the burpee demonstrates “The Position,” also called “neutral” or the “hollow-body position.” As a precursor to developing a correct burpee, Paoli has his athletes perform a push-up to a straight jump to avoid the body flop and the broken, over-extended jumping position most commonly associated with the burpee. The straight jump translates into a well-integrated box jump.

“We’re really interested in how to reinforce an open hip and neutral-spine combo, and so all of these kind of throw-away, traditionally-thought-of-as-conditioning exercises become very important potentiators of neutral spine, powerful spine,” Starrett says.

Two of our 6am athletes crossfitting Machu Picchu



Please feel free to send us pics anytime….

Tomorrow’s WOD:
20 min amrap
5L Pullups
10 games pushups
15 one legged squats




Mobility WOD