New to CrossFit - Brand New to Gymnastics

My name is Mark and I am 33 years old, married, 3 kids, work blah blah and very busy man. If you go back to 2010 I was a mess, 300 lbs (if not more) and out of shape and very disappointed and depressed. I started lifting weights in 2010 and got stronger and my weight stuck around 280 or so. I am 6'5" and kept using my height as an excuse. Powerlifting was pretty boring so I tried strongman. I had the opportunity to train with some of the best. After about 6 months of Strongman I just couldn't get in to it. They really focused on eating a lot and getting big (even fat if necessary) to move weight. This bothered me, my reason for doing anything was to lose weight and try to get fit. I just want to live as long as I can for my family. One day I was on teh web, decided to volunteer for the CrossFit Regionals last year and from there I was hooked. I had read about and seen CrossFit but until I got to work it I didn't truly understand. I know it gets a lot of flack but man I love it. I have never felt better in my life.

 

September of 2013 my gym had a contest, a weight loss contest. I was down 20lbs and sitting at 272 and found a diet coach. I promised him and myself that this was the last time I was trying it, I knew I had to be successful this time. The contest ran through December and finished off right before Christmas. I had a long talk with him and decided that I was going to do this and probably going ot lose strength. As the contest started me and another guy took off from the beginning, looking back I should have done more cardio or something but it all worked out. I was within a couple pounds of him and my daughter was born on 12/6 so I didn't get to go to the gym for almost 2 weeks. I did what I could at home and finished out the program. I weighed in on December 20th, 2013 at 217 lbs. This was after a bodybuilder style cut so right now I sit at 235 or so daily. I was beyond proud of what I did and it has really helped me with CrossFit.

 

So I ended up having to leave my gym due to family issues, I was getting home late and on base we have a free gym and I found an amazing guy to train with. He is a lot smaller then me but just as strong and is very impressive in the bodyweight and gymnastic style moves as well. I love olympic lifting and although it is frustrating because my "powerliftng "strength" didn't carry over I am doing well and really trying to push myself. I have decent mobility now, shoulders are getting a bit stronger. I was able to hold a HSPU at the top for over 60 seconds for 3 rounds. I actually did my first legit HSPU this week. I watched Barbell Shrugged and knew immediatley this is where I need to go. I consider myself an athlete, a natural one who just let the IT life and life in general ruin everything I had growing up. So that is me...is there anything I can start to do that is free for now to get moving on gymnastics? Also, which course should I buy first when I do decide to get one?

That's awesome man. Its a great thing when you make progress on something as important and fundamental as your health like you have. And making the change while having three kids.

 

I'll let others speak to the products here. I will just note that there are very significant differences between bodyweight training and training with external loads, and that the training that is offered through this site is Gymnastic Strength Training™, not gymnastics skills training. 

Start with the Foundation course (F1-4) and start the Handstand Course (H1-2) within a year or two of starting the Foundation course. You can also start F1 and H1 at the same time if you would like. Personally, I am saving up to buy the entire foundation course all at once.

Ok sounds great, being bigger and heavier makes it really tough but I think if I could really improve my gymnastic abilities it would help me all around. I still have just a little more fat to trim off and I am working with a nutrition guy so hopefully it won't be too much longer. Do you guys have any recommendations on mobility work? Apparently that is where I really suck.

Free material: the GB youtube channel has a lot of quality videos. This post from the old prerequisites thread is a very good place for a beginner to start: https://www.gymnasticbodies.com/forum/topic/3750-prerequisites/?p=93503

 

Basically, you want to begin by mastering basic bodyline poses: arch hold, hollow hold, plank, reverse plank. These are fundamental body shapes that you will use time and time again in performing more difficult and complex movements: it is thus essential for your future progress that you master them. 

Thanks everyone, i am going to start w/ the hollow holds and work my way through. I did hit 4 strict HSPU today which was pretty awesome.

If you can manage to buy F1 and H1 there is plenty of mobility there that will keep steer you in the right direction and save you time and money in the long run. Most of my patients get versions of the mobility exercises as part of their rehab. As a result they het better quicker and save money on medical bills. If you can't afford it then go through Kelly Starretts free videos. They are a great resource and you will learn a lot about how the body works.

If you are like most people then your hips and shoulders are tight. Work on side splits, front splits, hip rotation and shoulder rotation. Most people at your age have terrible thoracic spines so it will also need direct work.

I would still say to just get F1 though, the prerequisites are a nice place to start to see what it's all about and make a lot of improvements. But F1 deconstructs it even further, really getting you out of zombie-mode and reassembling you as a properly functioning athlete.

But you might make do with only H1 for now if you want to get better at only handstands. Although you'll miss out on quite a lot of body realignment stuff and fundamental strength and connective tissue improvement. I think that will come in handy later in H1 to make things even better/easier.