CROSSFIT GYMNASTICS TRAINER COURSE

SEMINAR GUIDE
TABLE OF CONTENTS

Course Overview ����������������������������������������������������������3

Warm-Ups and Stretching�����������������������������������������������5

Terminology������������������������������������������������������������������8

Basic Spotting and Safety�����������������������������������������������9

Grip ��������������������������������������������������������������������������10

Course Movements������������������������������������������������������11

Programming��������������������������������������������������������������18

Gymnastics & Tumbling������������������������������������������������19

A Message from Tucker������������������������������������������������29

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COURSE OVERVIEW
This course was developed by Coach Jeff Tucker and is taught by his team
of coaches. Scheduling staff is the key determination as to when and where
coaches are selected to go and instruct for this course all over the world. Tucker
has put together a very talented team of assistants and lead coaches for this
course. Our goal is to get you moving and to do so in a way that will empower
you as a coach and student of gymnastic body movement. All of us will cover
the course materials and add our own bit of flare as well.

The point of this seminar is to educate you in basic gymnastic movements,

which in turn will allow you to progress in your CrossFit workouts. Such skills
and drills, basic or otherwise, will allow you to develop inline core strength
moves and variations in your personal training. This is a course for level 1
gymnastics: it is meant to allow you to develop and train skills that will become
foundational movements in your life.

Another goal for this specialty seminar is to allow you to become comfortable in
observing nuances of the movements, and becoming comfortable in breaking
them down when correct or incorrect. Our goal is that you develop your
instructional cues so instruction for gymnastic drills for your WOD’s become
more fluid and allow for. I want you to become comfortable using the language
taught for instructing how to hollow, showing people how to be tight with
body forms, proper form execution, and how to train dynamic or static plane
skills when training. More so it is very important to know when and how to
introduce gymnastic training into your own box and/or WOD’s.

THE DEFINITION OF GYMNASTICS IS AS FOLLOWS:

a. (used with a pl. verb) Physical exercises used to develop and display
strength, balance, and agility, especially those performed on or with
apparatus.

b. (used with a sing. Verb) The art or practice of such exercises (Miri-
am Webster Dictionary)

Defined for CrossFit: is a bit more simplistic: gymnastic movements as

those where you control (only) your body in space (e.g., air squat, push-up,
pull-up). We are taking the skills from the sport and applying them to
WOD’s and or skills to become stronger, more flexible, have better body
awareness, and the benefits grow from there toward fitness when applied
properly to body weight movements and strength development. Gymnastics
is any exercise where you are moving your own body weight through space
whether to achieve an isometric position or perform an active ROM or
EROM with stability and confidence.

-3-
WHY DO WE DO PERFORM GYMNASTICS?
It is one of the most important foundations of CrossFit. If performed properly it
will transfer into every aspect of your life especially your fitness goals. The US
Navy adopted gymnastics in 1942 to make their naval aviators more fearless;
it also allowed them to have better spatial awareness. The 101’st Airborne
adopted the same book published by the US Navy Guide to Gymnastics and
Tumbling in order to develop soldier’s agility, balance, strength, and confidence.

All of these drills, skills, and elements will transfer into your daily programming
and your inline core strength. More importantly these skills will allow for
excellent development of stabilization strength movements. What that means
to you the CrossFitter is strength gains, kinesthetic awareness, and becoming
comfortable with areas of CrossFit that may not be your comfort zone. After all,
gymnastics is a corner stone of CrossFit especially when combined with weight
training, and metabolic conditioning or monostructural workouts.

All of these movements are based on form, and the basic progression is
toward form with strength. Gymnastics has a clear bias of strength in body
weight movement. Small moves will bring great rewards – you don’t rush
these movements, you LEARN them!

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WARM-UPS AND STRETCHING
IMPROVING PERFORMANCE AND REDUCING THE RISK OF INJURY
Why do we warm-up?

–– To prepare the body for activity by raising body temperature, bringing

oxygen rich blood to muscle, and lubricating joints. Additionally,
warming-up gives the body a chance to acclimate to the demands
that are going to be placed upon it.

Why do we stretch? When do we stretch?

–– Stretching activates muscle tissue and brings blood supply to the

muscle. It helps joints move through a safe and increased range of
motion by keeping the muscle elongated while allowing the joint to
function properly and optimally. Stretching prepares our joints and
muscles for the range of motion that we will be putting it through
during exercise.

–– Research is inconclusive about stretching, but anecdotal evidence

suggests that stretching should be performed pre workout
following an adequate warm-up period, during the workout (if
possible) and post workout.

–– Maintain your flexibility – it will always serve you well and allow you
to become more agile in your movements – this will transfer into all of
your CF WOD’s. People should stretch every day, twice a day, make
it part of your routine! In short - We stretch 20 to 30 seconds per
controlled stretch with most movements being focused on wide full
body rotations and static stretches. We do so before during and after
our workouts where gymnastics’ is the focus.

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What kind of warm-up and stretching should we do for gymnastics?

–– Warm-up should include full body active range of motion, addressing

and utilizing muscle on all sides of the joints. Heart rate and
respiration should be elevated. Warm-ups may include but are not
limited to monostructural exercise (i.e. jumping rope, running),
calisthenics, and dynamic ROM. Balance, agility, and proprioceptive
neuromuscular awareness should be addressed. This is not only true
of gymnastics but of all other activities including weightlifting.

–– Stretching should be a combination of static, active/dynamic, and

PNF (proprioceptive neuromuscular facilitation) methods. The goal
that we are to keep in mind is how to most safely and effectively
prepare the body for upcoming activity and optimize function and
performance.

–– Warm-ups should include the mobilization of all joints and the

utilization of core musculature for stability while performing the
exercises (do not get caught always only using the same stretches).

–– A combination of sufficient warming up and stretching may enable us

to improve performance and reduce the risk of injury.

EXAMPLE WARM-UP, STRETCHES, AND MOVEMENT PREP

10 minute warm-up (perform 1-2 sets of 10-15 repetitions for most of the
following exercises)

Jumping jacks

BW Squats

Standing toe and heel raises Standing BW Good Mornings Stationery lunges

Toe-touch walk outs

Push-ups

Prone and side planks (static hold)

Supine Double and Single leg hip extension

Supine torso flexion (sit-up) Side lying hip rotation

Prone Back extension

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10 Minute Stretch Sequences Dynamic walking hamstring stretch Dynamic
walking IT Band stretch

Dynamic walking Quad/hip flexor stretch Figure 4 dynamic piriformis/glute

stretches Side to side adductor stretch

Kneeling quad/ham alternating stretch

Prone kneeling spine stretch

Prone kneeling lat/shoulder stretch

Partner seated pec stretch

Kneeling bicep/forearm/triceps stretch

Standing PVC torso rotation

PVC Shoulder dislocates

PVC Shoulder circles

5 Minute Neuro Muscular Coordination/Balance/Agility Sequence (perform 1 set

of 10-15 repetitions of each of the following unless otherwise indicated)

Standing side to side uni-leg swings

Standing front to back uni-leg swings

Single leg balance holds (ankle knee hip flexion at 90 degrees) 30 seconds

Standing airplane (scale/arabesque) 30 seconds

Single leg PNF toe touches

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TERMINOLOGY
–– Spot – various techniques will be shown

–– Active Muscles – muscles doing work, they will be active yet

transitional in many movements

–– Hollow – used for stability, various uses for hollow positions in

gymnastic movements, for some many newbie’s this takes time
to learn

–– Kip – moving from one lower plane to a higher plane

–– Kipping swing/hollow swing – used to create momentum

–– Load – body weight in movement

–– Core – Tightness, used to control the load and momentum created

–– Form – Proper form and being tight in the movements

–– Striving toward perfection of the forms

–– Static vs. Dynamic Apparatus, stable static apparatus vs. apparatus

that moves… each client should be checked out on static planes
before advancing to dynamic planes like rings. A dip on bars before
we require dips on rings is the best approach, to explain this.

–– Skill sets – training for form and strength before going for time.
Breaking the skill sets into 5 or 10 second isometric holds to a
completion of total seconds with rest can be an hour long workout

–– Strength prowess – are you strong enough? A question all of us

should ask before doing body weight moves

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BASIC SPOTTING AND SAFETY
–– SAFETY– TRUST– CONFIDENCE

–– How to spot others. It is a hands-on exercise. Over-spotting.

–– Self spot using stationary objects or assistance with power bands

–– What to look for when spotting: muscle fatigue, form issues,

correction and feedback

–– SAFETY – ALWAYS SAFETY FIRST

–– Spotting is used until the movement and form is achieved – You

only have one chance at spotting – never have a bad spot if it
can be avoided.

It is important for trainers to know the techniques for spotting all of these
movements for your respective boxes or for your own personal training.

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GRIP
Key in gymnastic movements. In this course, we will train with thumbs around
the bar, and around the rings. Always have your thumb around the bar. We
spent millions of years developing the opposable thumbs; lets use them to our
advantage. You will notice increased grip strength and you will also increase
your safety level exponentially by using your thumbs!

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COURSE MOVEMENTS
HIGH BAR/PULL UP BAR VARIATIONS
–– Pull ups and chin ups – Necessary part of basic strength training

»» Dead hang chin ups/ Scaled power bands / or negatives

»» Dead Hang pull ups/ Scaled power bands / or negatives

»» Momentum – sometimes we use it sometimes we don’t

–– Knee-to-­elbow (KTE) – knees to elbow – in this course, the movement

is performed strict (without momentum) to primarily target core
musculature

–– Ball Up – tuck toward inversion, larger strength move tuck under bar

–– Pass through – can be done on a bar but flexibility is needed,

easier on rings because we have no horizontal plane like a bar to
manipulate under

–– Kipping / Scaled power bands

–– Inversion Progressions

–– Dislocates

–– Skin the cat / pull back through to dead hang on bar and rings

–– L-sit raise – Dead hangs

–– L-sit pull ups

–– Wipers – Around the worlds, can be done with obstacle or not

–– KTE / Ball Up

–– Muscle Ups / strict, scaled, with false grip, or with kip

–– Back Levers / scaled with tuck, vertical lowered with degrees, spots,
and full on

–– Front Levers / scaled with tuck, vertical lowered with degrees, spots,
and full on

–– Ice Cream Makers’ / pop out to front lever

–– Iron Cross / scaled with leverage and degrees of strength requirement

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RING TRANSITIONS
–– Spot from behind using waist to spot – do NOT grab rings

–– Supports – rings parallel to body

–– Support with 45 degree turnout

–– Support with turnouts – tuck body – then l-sit holds

–– Support with parallel – tuck – l-sit

–– Ring dips – scale with bands

–– Planche ring dips – dip maintain 45 degree turnout

–– Planks

–– V-outs

–– Pushups

–– Ins and Outs then Rights and Lefts – in lower support push up with
rings 10 inches off the ground

»» Progress to both arms (tough movement!)

KIPPING SWING
There are many videos out on this movement on CF, we will only demonstrate
the most efficient form for this movement. It is an important element for CF
and it needs to be shown, demonstrated, and trained properly to prevent injury
to the body but also to allow metabolic conditioning workouts to be performed
quickly when using kipping momentum. Our technique is based on an open
and closed movement of the chest as the beginning progression for the kipping.
We will show you how the gymnastic straight leg kip is utilized and how its
efficiency works for chin to the bar or chest to the bar. The bent knee kip can
be used as well with our progression.

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Performing the kipping swing:

–– A kip starts with an individual being able to complete dead hang chin
ups and demonstrating controlled strength for the movement. Without
proper strength you risk injury. This needed strength will be very
helpful for the eccentric

–– Knowing how to begin the movement or swing with the open

(forward momentum of the chest) and the closed movement (reverse
movement of the back) will create your momentum. Practice the
kipping swing and become efficient at it first – find your kinesthetic /
body awareness.

–– The kip starts with a small movement then becomes larger as the
open and closed body form is well executed. Once the kipping swing
is learned, you will add a hollow form on the closed part of the swing.

–– Hollow/Closed form on the kipping swing – Knowing how to

combine the open and closed position, with a hollow body position
in the swing itself – allows the load to be transferred above the bar.
It is important to note that body position and swing create a heavier
load, but the efficiency of this kip will allow for better management
of this load.

–– This gymnastic kip is executed without initiating the swing from the
lower legs and without opening or closing the hip; this merely creates
uncontrolled momentum and a pendulum swing on the bar. It is
initiated from the open/closed form of the upper body momentum
with a solid hollow body position, body awareness, good timing, fluid
movement, and repetitive training.

–– Once the nuances of the requirements for strength, active muscles,

properly created momentum, fluid kipping swing, open and closed
forms, and hollow finish is learned, repetitive attempts to gain timing
are needed. Timing will become proficient with additional practice.

–– Power bands can be used to train the body position and develop
kinesthetic awareness and develop timing, a fluid swing, and
certainly to scale load created by this movement.

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RINGS
–– Supports

–– Inversions – Getting comfortable upside down holding on to stuff.

Spotting is everything in getting people comfortable on rings and into
these movements.

–– Ring position / strap position / arms close to the body

–– False grip – necessary!

–– Muscle Up progression – training the muscle memory

–– Muscle UP

–– Iron Cross variations/progressions

–– Ring transitions

–– Spotting

–– Types of rings – wood verses plastic – tapping rings

–– Using the hollow in ring movements and or tight arch

Dynamic vs. Static training apparatus: Rings are fun, but they can be
dangerous if you do not know your client’s abilities on such apparatus. Make
sure that you have seen your clients’ stability control on a static plane before
allowing clients to use rings. Core control and strength are needed for all of the
moves on rings, even simple support moves. As my own rule of thumb, I like
to make sure that clients have shown me a good push up, dead hang pull ups,
good dips on dip stations before we move to a dynamic training on rings.

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HANDSTANDS
–– Spotting – Controlled kick up – Controlled falling

–– Lunge – spotting the lunge from compromised to standing positions

–– Balance is found from the wrist up to the knuckles once body form is
achieved

–– Using the hollow

–– Chin positions – neutral to looking at the floor

–– Head Stands – pros and cons

–– Handstands – how to lunge and kick up to your spot

–– Body position, width of hands, hollow body, active shoulders, head

positions, legs together, toes pointed

–– Wall support – kicking up – walking up

–– Pulling from wall to balance on the floor and parallettes

–– HSPU – Hand Stand Push Ups

–– ROM – handstand on the ground with head touching and pressing up

–– EROM – handstand on elevated platform and letting head drop below

then pressing up

–– Power Bands harness – self spotting technique

–– Straddle Press Handstands

–– One armed balance work

Exit strategy out of a fall is to turn hips immediately and brings legs
pointed back behind you to standing support; basically this is a reverse
lung or back out of a cartwheel but it is controlled. Another method is
forward roll – but this is basic tumbling and requires strict form and good
teaching and repetition. One can enroll in a basic gymnastic class and
learn this skill.

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Forward roll: Why do I need to know how to do a forward roll? Because you
need to know how to fall with control, you may also need to know how to
have an exit strategy from a handstand. Important to note that we will dissect
this movement fully so it will integrate into a handstand forward roll and much
must be explained and executed properly for protection to the cervical spine.
We must observe, practice, and learn this movement and know how to spot it
safely, learn how to cue it safely, and learn how to use it properly.

Handstands: We get many questions about this process – we will break this
down precisely and show how to use various scale movements for HSPU’s,
HS inversion holds, and how to use your body to work toward perfect from.
Whether you are using a wall, power bands, or a spotter to perform a hand-
stand you must always push for form in handstands. Repetition will be key for
this movement as it will for all gymnastic drills. Patience also comes into play.
Continual patience will be key as you work toward good form. Perfection is the
goal but never achieved, form – form – form and repetition.

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PARALLETTES AND BODY MOVEMENTS
PARALLETTES
–– Spotting

–– Blocking

–– Tuck supports

–– L-sit and progression – 5 second holds

–– Tucked V-sits

–– Planche tuck holds

–– Push Ups and the EROM

–– Handstands

–– HSPU – EROM

–– Press Handstands

Parallettes: The mini parallel bar equivalent is an awesome tool to use in

your strength development for body weight work. Make this tool part of your
daily warm up or put it into your WOD. The progressions for such will have
transference into your movements for gymnastics and CF – for both strength
control gains and advanced movements.

When using these apparatus – again a word of caution, you want to make sure
that those you are training have the strength for these moves basic or advanced.

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PROGRAMMING
There are many ways to add such instruction for your programming.

If you follow the WOD online with CrossFit.com then be aware that you
implement proper scalability for newbie’s and even your fire breathers. Always
assess your clients and do not press them once fatigue sets in – save to train
such moves when clients are more rested if you need to. Always assess these
moves as CrossFitters work them and strive for form and strength, not mere
repetition. Rest can be your friend and in some cases is needed – so be smart
about programming gymnastic drills. Feel free to have a gymnastic day, keep it
fresh and have fun with it.

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GYMNASTICS & TUMBLING
by Greg Glassman
(originally printed in the CrossFit Journal in February 2005)

This month we review a small yet dense out-of-print book titled Gymnastics
and Tumbling. First published by the U.S. Navy in 1944, Gymnastics and
Tumbling is today an obscure reference in danger of extinction. We believe it
is an indispensable resource for CrossFitters and intend to keep it alive.

Shortly after the United States’ entrance into World War II, the United States Navy
implemented a physical training program for future pilots based on training and
practicing various sports: “Successful coaches were commissioned so that the
Navy might have the best instruction available.” The successes, methods, and
refinements of these coaches-turned- officers culminated in the issuance of the
Naval Aviation Physical Training Manuals by the U.S. Navy in 1944.

The manuals were prepared by and for the newly commissioned officers from
their experiences in teaching thousands of aviation cadets. Their titles include:
Hand- to-Hand Combat; Boxing; Wrestling; Football; Gymnastics and Tumbling;
Soccer; Basketball; Swimming; Mass Exercise, Games, Tests; The Sports
Program; Labor Engineering; and Military Track.

While our focus this month is on the Gymnastics and Tumbling manual in
FIGURE 1 particular, much of its virtue may lie in the fact that the U.S. Naval Aviator’s
physical training program in total was inspired by war; modeled from successful
sport practice, not science; designed and implemented by coaches, not
professors; considers sport in the military training sense of physical and mental
development and not for the sake of sport or recreation alone; and, finally, was
successfully taught to young men of ordinary physical capacity.

The unique and essential contribution of gymnastics to fitness, and by

extension to war fighting, is brilliantly articulated in Gymnastics and Tumbling
(G&T). At the end of the chapter titled “Brief History of Gymnastics,” we find the
powerful statement that “gymnastics and tumbling contribute in large measure
to the demands of a democracy at war.”

British author D.W. Brogan said of America’s entry into WWII, “For Americans
war is almost all of the time a nuisance, and military skill is a luxury like
Mah-jongg. But when the issue is brought home to them, war becomes as
important, for the necessary period, as business or sport. And it is harder
to decide which is likely to be the more ominous for the Axis – an American
decision that this is sport, or that it is business.” That we turned to sport and
not science to forge defenders was a wise move at a critical moment. It is also
pure CrossFit to let successful practice trump more academic approaches.

Figure 1: Gymnastics and Tumbling

Issued by the Aviation Training Division, Office of the Chief of Naval Operations,
U.S. Navy. Copyright 944 by The United States Naval Institute

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SPORTS PROGRAM STUNTS AND The link between the values and physical benefits developed through sport
RECORD PERFORMANCE training and the demands of war are demonstrated pointedly throughout G&T.
For complete descriptions and diagrams, refer The doubleedged benefit of mind and body development through fitness and
to pages: 322-334 of the book. sport are also well noted:

ON FLOOR –– “It is our duty to train the cadets to be superior to that enemy,
1. Balance on toes – record: 49 sec. mentally and physically. Rigorous, tough, competitive sports offer an
excellent medium to fulfill this mission. Records have proven that
2. Forearm balance – record: 1 min. 47 sec. mental improvement of the cadets goes hand in hand with better
physical condition” (v).
3. Hand balance – record: 1 min. 50 sec.
–– “Basedow…regarded physical activities as a means to a complete
4. Hand walk (floor) – record: 186 ft. education embracing both the body and mind” (4).

5. Hand walk (low parallels) - record: 6 trips –– “Pestalozzi…believed that methodical exercising trained the pupil
intellectually, morally and aesthetically” (5).
6. Kneeling back-bend – record: 64
–– “Jahn, the father of German gymnastics… wanted to create “liberty
7. Leg lifts and sit-ups – record: 500/500 loving, social and independent thinking… by strengthening the
degenerated muscle groups of the body, thus liberating man from the
8. Left side support – record: 130 shackles of an environment that made him feeble, that allowed his
muscles, and consequently his mental vigor, to decay” (5).
9. Right side support – record: 130
–– “It is of interest to note throughout history, the rise and fall of nations
10. Extension press-up – record: 4 min. 15 has seemed to coincide with the rise and fall of the physical stamina
sec., no. of times – 25 of their people” (7).
a. One-arm extension press-up – record:
2 mins. –– “Athletic professionalism for the few and a lack of strenuous
participation among the many brought about a decline in the national
2. Push-ups on hands – record: 325 physical stamina and a consequent decline in the power of Greece” (7).

3. Push-ups on fingers – record: 84 Inspired by the demands of a world at war, these historically conscious authors
denounce the then- current (1944) level of gymnastics instruction in the U.S.
4. Push-ups slapping chest – record: 75 and blame the declining use of gymnastics apparatus in American public
schools and colleges on the trend toward “mild recreational activities for the
5. Push-up with 9 lb. medicine ball – record: majority while strenuous competition was encouraged for the small minority.”
305 Ironically this complaint came at a time when there were 100,000 American
members in one gymnastics organization alone; today there may be fewer than
6. One-arm push-ups – record: 84 1,000 American male gymnasts over ten years old.

7. One-half lever – record: 80 sec. The Navy utilized gymnastics for the discipline’s training effects, not to make
competitive gymnasts. This, in the words of Captain F.T. Ward, the Director of
8. Sit-ups (feet not anchored) – record: Aviation Training in 1943, “is the reason that the books are unlike other sports
2326 publications.” This distinction drives the program’s practical approach and
explains why the authors of G&T might have stated the value of gymnastics
9. Sit-ups – back arched – record: 75 to physical development and general physical preparedness better than most
modern authors.
10. Skip forward and backward over leg –
record: 21

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Sports Program Stunts and Record In the introduction to G&T the authors explain that “Gymnastics and Tumbling
Performance cont’d is included in the Naval Aviation Physical Training Program because of the
strength and skills that are developed through participation in this sport. These
11. Squat (right leg forward) – record: 47 include improvement of upper body strength, and training in quick and correct
decision and action. Since there is no other activity to develop full upper body
12. Squat (left leg forward) – record: 41 strength, agility and balance this sport occupies a prominent place in the Naval
Aviation Training Program.”
13. Jump over stick – record: 30
The brief and powerful chapter titled “Values of Gymnastics and Tumbling”
14. Wrestler’s bridge – record: 33 provides a list of further benefits derived from gymnastic training:

15. Eight-foot jump agility test – record: 2.5 1. Gymnastics contributes to the development of upper body strength.
sec. Over fifty percent of the cadets admitted to the pre-flight schools have
been found to be deficient in the upper body strength, especially in
16. Elbow lever on deck – record: 3 min. 46 the muscles of the shoulder girdle, the triceps, the abdomen, and the
sec. back.

17. Forearm balance walk for distance – 2. Gymnastics provides opportunity for the development of power. Rope
record: 43 ft. 9 in. climbing, throwing the medicine ball for distance, and gymnastic
routines require maximum effort and hence develop power.
18. Hand walk fifty feet for time – record: 8.3
sec. 3. Gymnastics provides for the development of muscular coordination or
neuromuscular control. The fundamental activities of running, climbing,
19. Hand walk with 9-lb. medicine ball – and jumping are combined in a unique way in gymnastic routines.
record: 132 ft. Twisting or turning, bending, circling, and swinging movements occur
in rapid succession during the routines in the upright or standing
20. Head balance to hand-balance – record: 8 position, in the hang, the support, and in various other positions.
Perhaps no athletic activity other than gymnastics and tumbling
21. Head balance, straight leg lifts – record: provides the opportunity for the development of maximum muscular
45 coordination and neuromuscular control and perhaps no war activity
demands the acme of muscular coordination and neuromuscular
22. Push-ups, crab position – record: 91 control as much as aviation.

23. Squat balance touch knees – record: 45 4. Gymnastics contributes to the development of suppleness,
elasticity, litheness, and flexibility, permitting full range of body
24. Squat jumps – record: 156 movement and control.

25. Wrestler’s turnover on medicine ball – 5. Gymnastics develops a sense of relocation. A series of fast forward
record: 33 rolls on the mats, or hip circles on the horizontal bar, or a workout on
the aerowheel or trampoline, leaves the cadet extremely dizzy at first.
26. Wrist twist –record: 9 1/2 Two weeks of practice, however, conditions him effectively so that he
makes satisfactory adjustment in a short time. Both the poise and
27. 34. Diving roll –record: 14 ft. 4 in. equilibrium are outcomes of the sense of re-location, which affords
an awareness on the part of the aviator that he is inverted when he is
28. Number of sit-ups in 5 min.; feet flying upside down.
unanchored – record: 132

29. Number of sit-ups in 5 min.; feet

anchored – record: 157

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Sports Program Stunts and Record 6. Gymnastics develops agility – quick, easy, dexterous movements.
Performance cont’d Vaulting in a variety of positions teaches the fundamental principles of
body control. The naval aviator or paratrooper may be called upon to
30. “V” position – record: 20 min. 25 overcome unforeseen hazards and obstacles during landing operations;
sec. hence he must be adept in vaulting and in jumping. He must have
overlearned the art of vaulting to the side, in a squat position, in a
31. Forearm balance to hand balance – straddle, end-over-end, or in a dive, easily and with minimum effort.
record: 2 Gymnastics, then, dovetails with training on the obstacle course since
the most effective runner is the one who can skillfully, safely, and
32. V-Roll – record: 32 quickly adapt his gymnastics vaulting experience to the difficulties of
the course.
33. Burpees – record: 40 in 30 sec.
7. Tumbling teaches falling safely. Practically every phase of his life as a
ON HIGH BAR cadet, or aviator, (or as a civilian, for that matter) may be materially
1. Back lever – record: 53 sec. aided by a knowledge of tumbling. When he first takes “boot” training,
when he takes conditioning hikes when he participates in football,
2. Front lever – record: 19.5 sec. basketball, or any other sports activity, the cadet who can tumble
is that much better equipped to save himself from injury caused by
3. Belly grinds – record: 26 falling than one who cannot tumble.

4. Chins: 8. The cadet who is temporarily incapacitated by minor injuries may

participate in specially selected gymnastics, thus keeping in condition
a. Ordinary grasp, no kip – record: despite his handicap.
46
b. Reverse grasp, no kip – record: 9. Gymnastics and tumbling develop body balance which is useful to the
46 individual throughout life. Together with climbing, vaulting and falling,
c. Reverse grasp, weighted with these skills are directly useful in various emergency situations.
50 lbs. – record: 11
d. Reverse grasp, weighted with 10. Gymnastics teaches the cadet how to ascend, descend, and rest on
9-lb. medicine ball – record: 21 a rope, - skills which are of paramount importance from a practical
e. Ordinary grasp, wide grasp and standpoint.
touch back of neck – record: 20
f. Forearm grasp – record: 21 11. Gymnastics develops a sense of daring and courage, yet
g. Bicep grasp – record: 6 discourages foolhardiness.
h. Ordinary grasp; raise legs to half
lever – record: 21 12. Gymnastics develops attitudes vital to the successful naval aviator:
i. One finger – record: 14 j. One fearlessness, initiative, decisiveness, courage, perseverance, presence
arm – record: 2 of mind, selfconfidence, as well as an analytical outlook and the ability
j. k. Chin dips – record: 15 to size up a situation quickly.

5. Pull-up both hands leading – record: The intended audience for Gymnastics and Tumbling, aviator cadets,
12 were more physically ordinary than might be presumed. Pre-Flight School
standards included 20 push-ups, 6 pull-ups, and a 16-inch vertical leap. The
6. Fence vault – record: 6ft. 3 in. endurance and agility tests were similarly lax. Most CrossFitters would easily
qualify. The G&T curriculum is designed so that “even the inexperienced
officer may do a commendable job in gymnastics if he studies and follows the
manual and the lesson program thoroughly.”

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Sports Program Stunts and Record If the pretest qualifications are too tough, Chapter XII, “Supplementary
Performance cont’d Programs,” offers “Sub-Squad” programs designed to bring the cadet up to
snuff. A program is offered so that “an inferior cadet may be brought up to
7. Monkey hang – record: 20 the standards of the base within a five-week period.” The sub-squad activities
listed by apparatus on pages 271- 277 provide hundreds of spectacular drills
8. Skin the cat – record: 25 on the horizontal bar, side horse, stall bars, rings, parallel bars, and medicine
balls. Remember, these drills are used to ramp you up to 20 push-ups and 6
9. Drop kips – record: 25 pull-ups. Most of the exercises here could be done by anyone. How long have
we searched for interesting regimens preparatory to basic calisthenics?
10. Free hip circles – record: 19
In 450 pages, nearly one thousand exercises, and hundreds of photographs
11. Forward hip circles – record: 42 there isn’t one exercise of advanced or even intermediate difficulty. The
progressions are gentle, sweet, and easy. They were designed for full-grown
12. Giant swings –record: 20 men of moderate fitness and ability, largely inexperienced and quite possibly
terrified, and, as likely as not, disinclined to falling or being upended or inverted.
ON SIDE HORSE We say the progressions are “gentle” or “universal.”
1. Giant hip circles – record: 28
The aviation cadets’ training attention was split among eleven “conditioning
2. Scissors, ordinary – record: 58 departments” of which gymnastics and tumbling was but one. Gymnastics
was “one period” each day. Not every facility had adequate equipment, so
ON LOW BAR a section titled “When Regulation Equipment Cannot Be Secured” describes
1. Short underswing dismount for homemade substitutions for mats, horizontal bars, parallel bars, vaulting
distance– record: 10 ft. 3 in. box, springboard, and beat boards. The spirit of G&T is one of inclusiveness
and “can-do” resourcefulness.
PARALLELS
1. Dips Mining gymnastics for even fractions of the adaptations of the gymnast and not
for artistic expression; employing doable progressions; coupling and compro-
a. Ordinary – record: 34 mising gymnastic training with other fitness goals and efforts; and emphasizing
the mental and character demands of training are all fundamental to the aims of
b. Reverse grasp – record: 20 Gymnastics and Tumbling and a near perfect match to the CrossFit charter.

c. Ordinary, weighted with 50 lbs. Essential to the CrossFit concept is balanced competency in the ten general
– record: 15 d. Swinging dips physical skills: cardiovascular/ respiratory endurance, stamina, strength, flexi-
backward – record: 30 bility, power, speed, coordination, agility, balance, and accuracy. Gymnastics
has no peer among training modalities for developing the four neurological
d. Swinging dips forward – record: components of the ten skills—coordination, agility, balance, and accuracy.
43
In our Santa Cruz, CA, facility, our better athletes play with and practice basic
e. Swinging dips forward and gymnastics movements regularly if not daily. We have parallel bars, rings, mats,
backward – record: 31 and a pommel horse set up at all times. Unfortunately, this aspect of our local
athletes’ training hasn’t carried over strongly to our Internet friends following
2. Grasshopper walk forward and dips – the WOD (Workout of the Day). A lack of equipment and general unfamiliarity
record: 29 with the fundamental exercises of gymnastics within our larger community has
resulted in the neurological skills development of the CrossFit community not
a. Grasshopper walk backward keeping pace with the other components of fitness.
and dips – record: 31

3. Grasshopper jump and dips – record:

29

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Sports Program Stunts and Record To remedy this, i.e., to increase our community’s coordination, agility, accuracy,
Performance cont’d and balance, we commit to the following:

4. Grasshopper walk forward and –– Familiarizing the CrossFit community with the U.S. Navy’s
backward dips – record: 22 Gymnastics and Tumbling book (G&T).

5. Lion’s crawl and dips – record: 16 –– Encouraging those following the WOD to practice and train one of
the basic movements from G&T before each workout as part of an
6. Pirouettes – record: 8 extended warm-up.

LOW PARALLELS –– Encouraging CrossFitters everywhere to acquire access to parallel

1. Hand balance – record: 2 min. and bars, rings, mats, etc.
16 sec.
–– Posting pictures of athletes’ efforts and successes with the
2. Hand balance on one bar – record: basic movements.
60 sec.
–– Generally fostering stronger gymnastics awareness, participation,
3. Push-ups – record: 202 and instruction through the CrossFit website We want you to
use Gymnastics and Tumbling for inspiration, as a checklist for
4. Parrot hand balance on parallel bars movements learned, as a means to discover new low- challenge
– record: 24 sec. bodyweight exercises, and as a contextual reference for greater
gymnastics involvement and communication.
5. Shoulder balance to hand balance –
record: 6 There is so much right about G&T. It exists solely to quickly and efficiently
extract the gymnastic advantage, was tested and proven with full- grown adults,
6. Push-up (back) – record: 89 contains nearly 1,000 exercises, many of which anyone can do (check-out the
Squad D and C stunts), and is well illustrated and cleverly diagrammed. The
7. Tune-table (legs in half lever) – stick figures are wonderful, the aviator records for various stunts are motivating,
record: 31 and the spirit and tone is pure CrossFit—serious yet fun, pragmatic, and
challenging.
8. Elbow lever – record: 3 min. 30.5
sec. Sadly, our raving about G&T over the past few months has quickly removed
enough copies from the market that the few that remain available have risen
a. One-hand elbow lever nearly 400% in price to over $40. We don’t relish Gymnastics and Tumbling
reaching $500, but there will always be more CrossFitters than copies—unless
9. Pirouettes – record: 9 we are able to persuade the US Naval Institute to commission another printing.
Until that time, we have resolved to share our copy with everyone.
10. Straight-leg, bent-arm press to hand
balance We scanned our copy of Gymnastics and Tumbling, sacrificing one book for
the cause, and we’re making it available chapter by chapter for everyone to
ROPES download free of charge.
1. Rope climb 19 feet – record: 4.9 sec.
Get to work! Post your frustrations, wounds, and successes to comments.
2. Double rope climb – record: 7.3 sec

3. Rope climb with 27.5-lb. pack –

record: 8.2 sec.

4. Inverted rope climb – record: 7 sec.

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Sports Program Stunts and Record TABLE OF CONTENTS
Performance cont’d (From the book, “Gymnastics and Tumbling”)

RINGS CHAPTER
1. Hand balance – record: 45 sec. I Brief History of Gymnastics. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3-9
Earliest History . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
2. Pull-ups both hands leading – record: Middle Ages . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
9 Modern Times . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
Pioneers of Gymnastics in the United States . . . . . . . . . . . . . . . . . . . . . . . . 8
a. Inverted hang – record: 36
II Values of Gymnastics and Tumbling. . . . . . . . . . . . . . . . . . . . . . . 10-12
b. Chins with legs in half-lever – Objectives . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10
record: 2 Gymnastics Dovetails with Other Departments . . . . . . . . . . . . . . . . . . . . . . 10
The Purpose of the Program . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11
STALL BARS Values . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11
1. Flags – record: 23 sec.
III Facilities, Equipment, Maintenance, Substitutes. . . . . . . . . . . . . . 13-22
2. Leg lifts – record: 81 times Indoor Facilities and Equipment . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13
Indoor Gymnasium . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13
3. Half lever with 9-lb. medicine ball – Outdoor Facilities and Equipment . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17
record: 41 sec. Outdoor Gymnasium . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17
Placement of Equipment in Indoor Gymnasium . . . . . . . . . . . . . . . . . . . . . 19
MEDICINE BALL Care of Equipment . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19
1. Throw for distance - 9-lb. ball – Adequate Provision for Safety . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21
record: 50 ft. When Regulation Equipment Cannot Be Secured . . . . . . . . . . . . . . . . . . . . 21

2. Throw for distance - 6-lb. ball – IV Principles of Teaching Applicable to Gymnastics and Tumbling . . . 23-26
record: 63 ft. 6 in.
V Safety Methods and Devices . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27-45
The Art of Spotting or Guarding the Performer . . . . . . . . . . . . . . . . . . . . . . 29
Hints for Instructor . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29
Tumbling and Stumbling . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30
Application of Tumbling and Jumping Activity to Parachute Training . . . . . . . 37

VI Warm Up and Conditioning. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46-50

Warm Up Procedures . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46
Principles Involved in Lesson Planning . . . . . . . . . . . . . . . . . . . . . . . . . . . 47
Elementary Training or Conditioning . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48
Advanced Training or Conditioning . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49

VII Gymnastic and Tumbling Nomenclature . . . . . . . . . . . . . . . . . . . 51-87

Gymnastic Apparatus and Their Parts . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51
Gymnastic Nomenclature or Standard Terminology . . . . . . . . . . . . . . . . . . . 59
Miscellaneous Gymnastic Terms . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 69
Tumbling and Balancing Nomenclature . . . . . . . . . . . . . . . . . . . . . . . . . . . 77
Singles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 77
Doubles and Triples . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 82
Miscellaneous Tumbling Terms . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 83
Balancing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 85
Competitive Terminology . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 87

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VIII Gymnastic Apparatus Activities. . . . . . . . . . . . . . . . . . . . . . . . 88-167
Horizontal Bar Grasps (In Side Hang) . . . . . . . . . . . . . . . . . . . . . . . . . . . 88
Low Bar . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 89
High Bar . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 97
Parallel Bars . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 110
Side Parallels . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 126
Rings . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 129
Buck . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 140
Side Horse . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 142
LongHorse . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 155
Elephant . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 158
Tiger Leaping . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 163

IX Climbing Activities. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 168-183

Ropes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 168
Cargo Net . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 177
Climbing Shelf . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 181
Poles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 182

X Balancing and Tumbling Activities . . . . . . . . . . . . . . . . . . . . . . 184-238

Balancing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 184
Singles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 184
Doubles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 190
Triples . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 194
Pyramid Building . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 198
Balance Beam . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 212
Jumps . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 214
Tumbling . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 216
Singles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 216
Doubles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 232
Springboard . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 236

XI Trampoline Activities . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 239-266

The Fundamentals of Trampoline Activity . . . . . . . . . . . . . . . . . . . . . . . . . 241
Progressive Series of Trampoline Stunts . . . . . . . . . . . . . . . . . . . . . . . . . . 244
Additional Trampoline Stunts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 250
Comprehensive List of Trampoline Stunts with Difficulty Rating . . . . . . . . . 260

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XII Supplementary Programs. . . . . . . . . . . . . . . . . . . . . . . . . . . . 267-291
Sub-Squad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 267
Administrative Forms . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 267
Sub-Squad Activities . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 271
Injured Cadets . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 277
Administrative Forms . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 277
Activities for Cadets with Leg Injuries . . . . . . . . . . . . . . . . . . . . . . . . . . . 279
Activities for Cadets with Arm and Chest Injuries . . . . . . . . . . . . . . . . . . . 281
Free Exercises . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 282
Climbing Poles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 283
Horizontal Ladder . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 283
Pulley Weights . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 284
Exercises with Partner . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 286
Self-Testing Activities (Doubles) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 287
Exercises on Benches . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 288
“Follow the Leader” . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 289
Individual Development Room . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 289
Officers’ Conditioning Department . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 291

XIII Competitive Developmental Gymnastics in an

Intramural Sports Program. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 292-348
Objectives or Desired Outcomes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 292
Organization and Administration . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 292
Rules and Regulations . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 294
Explanation Day . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 294
Sports Program Stunt Forms . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 298
Squad A Varsity Stunts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 319
Man Against Man Competition . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 321
Sports Program Stunts and Record Performances . . . . . . . . . . . . . . . . . . . 323
Squad A Inter-Squad Meets . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 338
Suggested Gymnastic Stunts and Routines . . . . . . . . . . . . . . . . . . . . . . 340
Rings . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 340
Parallel Bars . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 342
Horizontal Bar . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 343
Ropes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 344
Tumbling . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 345
Outdoor Gymnasium Sports Program . . . . . . . . . . . . . . . . . . . . . . . . . . . 347
Summary . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 348

XIV Suitable Relays for Upper Body Development. . . . . . . . . . . . . 349-359

Solo Relays . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 349
Doubles Relays . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 352
Group Relays . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 356

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APPENDICES
The Naval Aviation Gymnastic and Tumbling Program Application to School
Teaching . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 360
APPENDIX I. Lesson Plans . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 363
APPENDIX II. Core and Supplementary Activities for Flight Preparatory and
War Training Service Schools . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 441
APPENDIX III. Elementary Progressive
Gymnastic Stunts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 451

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A MESSAGE FROM TUCKER
Service is the highest calling we have to offer one another; there is no higher
calling. I encourage you all to offer service to your fellow man no matter what
level of service you are called to give.

I hope we have been of service to you in this weekend’s events. I appreciate

your efforts and your attention.

Respectfully, Tucker

For more information about Tucker’s background and experience, see this
interview by Again Faster.

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