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pamelagnon

Bio ▪️CFHQ Gymnastics Coach ▪️3x CrossFitGames Masters ▪️96'Rutgers Gymnast 🙌🏼@wodndone Pamela15 🤸‍♂️seminars @cfgymnastics 🔺Perf. Plus FREE tee👇🏼

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| GYMNASTY COMPLEX | ..... My favorite thing is combining some of my favorite skills! ..... Who’s up for some drills this week 🙋🏻‍♀️🙋🏽‍♂️ ..... I’ll be posting a few soon! ..... Try this one if you’ve got some advanced skills • back extension to handstand • lower into stalder presshandstand • 1/2 turn • forward roll into pistol ..... Mat @dollamurfitness Bra @reebok ..... 🔹click bio for info on FREE tee! 🔹head to @cfgymnastics to join us for courses around the globe! .....

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| GIVEAWAY | ..... So “flipping” excited to share this GIVEAWAY with you guys 🙌🏼🤸‍♂️ .... In celebration of hitting 100k - I’m so thankful for this community & appreciate all the support - we are giving away some of my favorite products! ..... RULES: • follow @wodndone @gym.gypsy @beast_ambition • tag 3 friends • contest ends May 20th at noon est ..... One WINNER gets: • 30 day supply of @wodndone 🙌🏼 ..... One winner gets: • @gym.gypsy Summer 📖 journal ...... One winner gets: • pair of @beast_ambition booty shorts 😍 ...... 🔹Also check out my bio link for 6 month or 1 year option for Performance Plus & get a FREE TEE!

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| TTB PRACTICE | ...... 🔸Frustrated with stringing together? At the @cfgymnastics course we practice partner target practice but sometimes we don’t have a partner... So here’s a solution ...... 🔹FOCUS ON: 1. pulling ribs down to belly button as you pull down on bar& create hollow torso as toes rise 2. Continue engaging lats & Shoulders by pressing down on rig as heels drive down and back into next rep 3. Master MANY reps before you raise pvc pipe ...... Grips @wodndone pamela15 discount ..... LOVE THIS STUFF? 🔺Work with me & Dr of PT @thebarbellphysio online 🤸‍♂️ link in bio to join Performance Plus “Prehab” Strength ............. 🔹Check out @cfgymnastics & training.crossfit.com/gymnastics to join a weekend course! ..... 📹@risingcrossfit

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| KIPPING WARMUP | ...... 🔸YUP! This is a great warmup bc gravity is working against you on the GHD just like the rig - use a PVC or small plates to add a little tension and lengthen your lever! ...... 🔹FOCUS ON: 1. pulling ribs down to belly button 2. Rounding shoulders slightly forward 3. Squeeze glutes ...... 🔹use as your warmup 3x10 ...... LOVE THIS STUFF? 🔺Work with me & Dr of PT @thebarbellphysio online 🤸‍♂️ link in bio to join Performance Plus “Prehab” Strength ............. 🔹Check out @cfgymnastics & training.crossfit.com/gymnastics to join a weekend course! ..... 📹@risingcrossfit

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| HSPU Evolution Complex | ...... 🔸Start warming up those triceps & correct position with this complex ...... 🔹FOCUS ON: 1. tight lines 2. elbows back 3. tripod position 4. pressing thru the ground to create tension as you push UP to plank or handstand ...... 🔹COMPLEX: 1 tricep pushup pike slide up to headstand 2 strict hspu **add 1 rep to each set complete 5 sets ...... Mat @dollamurfitness ..... LOVE THIS STUFF? 🔺Work with me & Dr of PT @thebarbellphysio online 🤸‍♂️ link in bio to join Performance Plus “Prehab” Strength ............. 🔹Check out @cfgymnastics & training.crossfit.com/gymnastics to join a weekend course! .....

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| Muscle Up - A Closer Look| ...... ▪️Odd camera angle 🤨 - yup…but - this angle shows an important step that you may be missing during a kipping muscle-up (see list below)🧐 that works for me! ...... ▪️Look closely at the rings as I swing into the arch position: • 1. The rings are being “tugged” down as I engage my lats & wait for tension to build in arch • 2. Midline is super tight (I try to get a tight arch like I’m pulling bellybutton to floor) • 3. This creates tension thru the strap so it allows me to have more control of the rings & makes it less of a dynamic skill as I “still” the rings with my tension on rings and body ........... LOVE THIS STUFF? 🔺Work with me & Dr of PT @thebarbellphysio online 🤸‍♂️ link in bio to join Performance Plus “Prehab” Strength ............. 🔹Check out @cfgymnastics & training.crossfit.com/gymnastics to join a weekend course! ..... 📹@risingcrossfit

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My son’s event - @dream_ball_event to raise money for @dream_on_3 would like to proudly announce corporate sponsor @carolinastarsgym ..... • This family owned and operated NEW facility, located in Ft Mill SC, has two pits, two spring floors and a positive learning environment that focuses on technique and fun! ..... For more info about their classes & competitive boys & girls team call 803.548.3441 ...... For more info about @dream_ball_event event head to their page and click into bio link

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| BUTTERFLY PULL-UP | ..... Via @crossfittraining: • working on body positions and timing during the Butterfly pulllup demo @cfgymnastics course • While you may not be ready for this skill - strength wise - this drill works coordination and shapes! Check out FULL video @crossfittraining • And come work with us at a course! • TO REGISTER: Training.crossfit.com/gymnastics .......... 🔺athletes & coaches 🔺no prerequisites 🔹CFG “Revamped” now includes Bar MU & Butterfly Pull-up Drills 🤸‍♂️ ........... MAY 19/20 Columbus, OH 19/20 Snoqualmie ,WA 19/20 St. Louis, MO 26/27 Munich 26/27 Belfast, Ireland ........... JUNE 2/3 Goiania, Brazil 2/3 Glasgow, UK 2/3 Santo Domingo 2/3 Chicago, IL 9/10 San Antonio TX 9/10 Anchorage AK 9/10 Horgen, Switzerland 9/10 Prague, Czech Republic 16/17 Bali 16/17 Tenerife, Spain 23/34 Berlin, Germany 23/24 Lexington KY 30/1 Le plessis-pâté, France 30/1 Sturgis, SD ........... JULY 7/8 Agoura Hills, CA 7/8 Madrid, Spain 7/8 Ecuador 7/8 Krakow, Poland 14/15 Bend, OR 14/15 Boston, MA 14/15 Long Island City, NY 14/15 Chesapeake, VA 21/22 Manchester CT 21/22 Westminster, CO 21/22 Johannesburg, South Africa 28/29 Amazonas, Brazil 28/29 Philadelphia (area) ........... AUG 4/5 Bogota, Colombia 11/12 Perth, Australia 18/19 Box Hill South, Australia 18/19 Argentina 25/26 Rio de Janeiro, Brazil 25/26 London 25/26 Jacksonville Beach, FL 25/26 Ann Arbor, MI

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| HANDSTAND STACKING | ...... 🔸Get right-side-up before upside down to feel the position. ...... 🔹Grab a barbell 1. hold shoulder width 2. press tall & tuck pelvis slightly under and ribs down, squeeze glutes 3. eyes glancing at hands & head at 45 degree 4. hold for 30 sec! ...... 🔹Wall walk up to achieve the same stacked position 1. follow the same list as above 2. make sure you have a spotter so you don’t fall over! ...... LOVE THIS STUFF? 🔺Work with me & Dr of PT @thebarbellphysio online 🤸‍♂️ link in bio to join Performance Plus “Prehab” Strength ............. 🔹Check out @cfgymnastics & training.crossfit.com/gymnastics to join a weekend course! ..... 📹@risingcrossfit

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| ACCESSORY STRENGTH| ...... ▪️You can add this into an EMOM or use it as a great warmup - it will challenge you for sure: 1. hip flexors 2. Core 3. Shoulder strength and stability ...... ▪️Hold each position for 2 FULL sec ▪️Try to accumulate 6 sets of: 1. L sit 2. Left/right straddle ...... Record your progress in your 🤸‍♂️journal @gym.gypsy ........... LOVE THIS STUFF? 🔺Work with me & Dr of PT @thebarbellphysio online 🤸‍♂️ link in bio to join Performance Plus “Prehab” Strength ............. 🔹Check out @cfgymnastics & training.crossfit.com/gymnastics to join a weekend course! ..... 📹@risingcrossfit

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|HNDTD WALK PROGRESSION| ...... ▪️For the same reason we learn how to snatch from each position w a PVC then move to a barbell...and slowly add weight...You can't expect to just kick up to a handstand and magically walk on your hands well. ...... ▪️This drill builds confidence and strength as you progress in your "angle" ...the closer you walk towards wall the more weight you essentially "put on" until your completed inverted. ...... ▪️start at your level (this could be in a plank) & only go as far as you can where you stay controlled! ...... ✔️hollow body (pelvis tucked under) ▪️4 shoulder taps ▪️4 straight arm lifts 🔺walk closer to the wall ▪️repeat 🔺continue until you no longer have control or success ...... 🤸‍♂️shorts @fleoshorts 🤸‍♂️bra @reebok 🙌🏼 grips @wodndone Pamela15 ........... LOVE THIS STUFF? 🔺Work with me & Dr of PT @thebarbellphysio online 🤸‍♂️ link in bio to join Performance Plus “Prehab” Strength ............. 🔹Check out @cfgymnastics & training.crossfit.com/gymnastics to join a weekend course! ..... 📹@risingcrossfit

image by pamelagnon (@pamelagnon) with caption : "As competition season approaches in full swing...and it being the first year in 7 years I’ve taken time off of competiti" - 1777873416205864222
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As competition season approaches in full swing...and it being the first year in 7 years I’ve taken time off of competitive training & competition...it got me thinking... • I’ve competed my entire life, from 6 to 21 yrs old as a gymnast...then the moment I entered - I took to the competition stage, as competition seemed to always run through my veins. • Thankful for my memories, coaches and friends/teammates I’ve made along the way. Thankful for those who supported my passion and learned so many personal lessons along the way • I’ve struggled with taking time off, with my “purpose” while training & not sure what the future holds but grateful I’m still doing what I love with @cfgymnastics 🤸‍♂️ • Now go kick some ass on that competition floor my friends! • Photo cred @thedavidjamesking 😜