Stretchable Hotties *2*

Conditioning is one of the most important (and sometimes least fun) aspects of gymnastics. Being strong and flexible makes gymnastics easy right? Wrong, it does make gymnastics significantly easier and safer to learn but gymnastics can ever be referred to as "easy". Generally if gymnasts are enjoying what they are doing they will work harder, perform better, and improve faster. The best way to keep conditioning and stretching fun is to keep it varied. Variety in a conditioning program not only makes it more interesting but also makes it significantly more effective. What follows is a list of exercises and conditioning sets that can be used to develop strength for gymnastics, other sports, or just for general fitness. I have left out numbers of reps and sets because those numbers will be determined by the individuals fitness and strength level. A good basis is you should be able to do 2-3 sets of the same number of reps. Ex: if at the end of 3 sets of 10 leg lifts the last few are done with great difficulty or with assistance, then 10 reps is a good number. More or less reps can be done, or weights can be used to change the difficulty. Be sure to lower through the motion slowly, as the negative is more effective for building strength than the positive motion. Most of the exercises contained here are for general gymnastics conditioning.

Many terms are used in gymnastics that can be confusing to those not involved in the sport, or who have only been involved in the sport for a short time or even those involved in the sport from a different region. The following is a clarification on the meaning of these terms on this site. If you find a term on the site that you'd like clarification on please use the form at the bottom of this page and it will be added to the list shortly. Please do not ask for clarifications on skill names. The scope of this list is to clarify global terms, body positions, jargon, etc.

In a tuck a gymnast is bend at the hips and the knees. Sit on the floor with your legs in front of you. Bend your knees so that your knees are touching your chest and your feet are "tucked" in close to your body. A variation on the tuck is called a "cowboy" tuck in which the gymnast pulls their knees out to the side somewhat in order to compress the tuck further. This enables faster rotation.

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We've used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don't change programs.

The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.

Thousands of athletes worldwide have followed our workouts posted daily on this site and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes.

We also publish the CrossFit Journal designed to support the CrossFit community detailing the theory, techniques, and practice used by our coaches in our gym, in essence bringing your garage or gym into ours, making you a part of the CrossFit family.

Stretchable Hotties

The main key to gaining flexibility is dedication and consistency. No matter what method you use, if you do not stretch regularly, you will not gain flexibility.

Competition set parallel bars are 195 cm high and 350 cm long. Width can be adjusted to the preference of the gymnast. Typically close to the length from the elboe to the tip of the fingers. A routine will be constructed of primarily swing and flight elements, with strength elements commonly included. A routine must include a swing element above the bars, a swing element below the bars and a skill that involves releasing and regrasping both bars.

The high bar stands 275 cm tall, 240 cm long and 2.8 cm in diameter. A high bar routine must include a release move in which both hands release and regrasp the bar, a swing element in el-grip or german giant position and an "in-bar" skill (like a stalder circle). The key to high bar is a tight body and good timing.

The higher of the uneven bars is set around 228 cm, and the low bar is set around 148 cm. The distance between the bars can be up to 150 cm.

Floor involves a 40 foot by 40 foot spring floor. It is typically constructed of wood or composite mounted on springs. Covered with closed cell foam, which is in turn covered by carpet.

A men's floor routine consists of tumbling and connective elements. It must contain both forward and backwards tumbling elements as well as a single leg or arm balance (scale).

A women's floor routine is performed to music and consists of gymnastic, acrobatic and dance elements. The routine is between 70 and 90 seconds in length.
Note: The floor skills and drills page is based on the mens code values. The techniques are applicable to womens gymnastics just the code values may be different.

Vault generally has more to do with the run and takeoff then the flipping after contact with the horse. A gymnast must run fast, and explode off the board to generate as much height and rotation as possible.

The 50 Hottest Women =6=

Eva Mendes: Actress Eva Mendes, known for her roles in films like 2 Fast 2 Furious, Hitch, We Own the Night and The Spirit is at Number 11. (Photo Courtesy: Calvin Klein)

 Marisa Miller: American model Marisa Lee Miller best known for her appearances in the Sports Illustrated Swimsuit Issues, and her work for lingerie retailer Victoria's Secret, comes 10th on the Maxim Hot 100 list.

 

Kim Kardashian: American celebutante, socialite, model, actress, and television personality Kim Kardashian barely managed to make it into the Top 10.

 

 Olivia Munn: American actress, model, and television personality Olivia Munn is at Number 8

 

 Elisabetta Canalis: Italian model and actress Canalis has done minor roles in films like Deuce Bigalow: European Gigolo and Virgin Territory. She is currently dating Hollywood hunk George Clooney. She comes in at Number 7

 

 Rihanna: Double Grammy winner, Rihanna known for her style statements, sits pretty at Number 6

 

 

 

Megan Fox: It seems the Transformers girl has now become a regular on every glamour list and she is here too at Number 5.

 

 

Blake Lively: American actress Blake Lively, seen on the famous TV series Gossip Girl, appears at number 4.

 

 

Brooklyn Decker: Perry has narrowly beaten Victoria's Secret model Brooklyn Decker.

Katy Perry: Going right to the top of the Maxim Hot 100 list for 2010 is pop star Katy Perry. The magazine crowned the 'Hot And Cold' singer with the coveted spot for her sexiness and talent, reports aceshowbiz. Explaining the reason behind choosing Perry, 25, the publication said: "Katy looks unbelievable in a bikini and she is the one who taught you how to skateboard and whistle". (Photo courtesy: PictureGroup/MTV)

The 50 Hottest Women =5=

Milla Jovovich: Model, actress, musician and fashion designer Milla Jovovich has appeared in a number of science fiction and action films.

 Olivia Wilde: American actress Olivia Wilde began acting in the early 2000s, and has since appeared in a number of film and television series and her most famous roles include The O.C. and The Black Donnellys. She currently portrays Dr Remy Thirteen Hadley in the TV drama House.

 Bar Refaeli: Israeli model and actress Bar Refaeli, known for her modelling work and her relationship with American actor Leonardo DiCaprio, was the cover model of the 2009 Sports Illustrated Swimsuit Issue.

 Christina Aguilera: Four time Grammy winner Christina Aguilera, who was ranked number 53 on their list of the 100 Greatest Singers of All Time by Rolling Stones, is at Number 20 on the Maxim Hot 100 list for 2010. She is one of the most successful recording artists of the decade, selling more than 43 million records worldwide.

 Leighton Meester: Singer-songwriter and fashion model Leighton Marissa Meester, best known for her role as Blair Waldorf in Gossip Girl, is at Number 17.

Selita Ebanks: Selita Ebanks is a Caymanian fashion model and is best known for her work with Victoria's Secret. She was a Victoria's Secret Angel from 2005-2008. The Number 16 spot belongs to her.

 

 Amanda Bynes: American actress, comedienne, fashion designer, singer, and voice actor Amanda Laura Bynes has appeared in several successful television series (All That and The Amanda Show) in the mid to late 1990s and early 2000s. She is at Number 15. (Photo Courtesy: Maxim)

 

 Scarlett Johansson: At number 14 is the beautiful blonde bombshell Scarlett Johannsson. The face of D&G and Louis Vuitton, there are few ho would dispute her right to be on the Maxim Hot 100 list.

 

 Amber Heard: Amber Laura Heard, best known for her role as Greta Matthews on the CW television show Hidden Palms and for sultry GQ cover shoot, is at Number 13.

 

 Audrina Patridge: American actress Audrina Cathleen Patridge is known as one of the original primary cast members on the MTV reality show The Hills and has also appeared in Sorority Row and Into The Blue 2. She is at Number 12.

The 50 Hottest Women =4=

Hilary Duff: Actress and singer Hilary Erhard Duff became well known after playing the title role in the television series Lizzie McGuire. She has also done a few films like the successful Cheaper by the Dozen (2003), The Lizzie McGuire Movie, and A Cinderella Story.

 

 Eliza Dushku: Eliza Patricia Dushku is best known for her role as Faith in Buffy the Vampire Slayer.

 

 Danica Patrick: Danica Sue Patrick is an American auto racing driver.

 

 Nicole Scherzinger: Lead singer of the Pussycat Dolls, Nicole Scherzinger is an American pop/R&B singer, songwriter, dancer and occasional actress.

 

 Arianny Celeste: American glamour model and Ring Girl for Ultimate Fighting Championship events has appeared on the cover of international magazines like Sports Illustrated and Maxim to name a few.

 

 Mila Kunis: American actress Mila Kunis is known for her role as Rachel Jansen in the 2008 movie Forgetting Sarah Marshall. She also featured on the cover of men's magazine Complex.

The 50 Hottest Women =3=

Rachelle Leah: She is an American model and television personality.

 Jennifer Love Hewitt: Jennifer Love Hewitt's appearance has always been the subject of much media attention. She has been lauded as one of the most attractive women in the industry by Maxim. She was named the sexiest woman in the world in 1999.

 Jessica Alba: Jessica Alba is considered a sex symbol and often generates a lot of attention for her hot looks. She is a regular on the Maxim "Hot 100" list and was also voted number 1 on AskMen.com's list of "99 Most Desirable Women" in 2006, as well as "Sexiest Woman in the World" by FHM in 2007.

Jessica Biel: Named as the "Sexiest Woman Alive" in 2005 by Esquire magazine, actress and model Jessica Biel is a must on any glam list.

 Hayden Leslie Panettiere: Actress and singer Hayden Leslie Panettiere got fame at the age of eleven with her portrayal of Sheryl Yoast in Remember the Titans.

 Ashley Greene: TV actress Ashley Michele Greene is best known for her role in Twilight film series.

 Kaley Cuoco: Kaley Christine Cuoco is an American TV actress. She is best known for her roles as Bridget Hennessy on the sitcom 8 Simple Rules, Brandy Harrington on Brandy & Mr Whiskers, Billie Jenkins .

The 50 Hottest Women =2=

Stephanie Pratt: Actress Stephanie Lynn Pratt is known best for her role as a cast member on MTV's The Hills.

 Jordana Brewster Brewster, daughter of Maria João a former Sports Illustrated swimsuit model from Brazil, is known best for her role as a cast member on MTV's The Hills.

 Anna Faris: Anna Kay Faris of Scary Movie fame is known mostly for her comic roles.

 Katie Cassidy: Katherine Evelyn Anita "Katie" Cassidy-Benedon is an American actress who has performed in the The CW TV series Melrose Place, and the films Black Christmas to name a few.

 Dania Ramirez: Dominican TV film actress Dania Ramirez played female antagonist Callisto in X-Men: The Last Stand.

 Malin Akerman: Swedish Canadian film actress and model Malin Akerman of 27 Dresses fame was in the news for her shoot for Arena.

 Angelina Jolie: No words are needed to describe 'Lara Croft' Angelina Jolie, who is in news for Every move She Makes

 Joanna Krupa: Polish-American model and actress Joanna Krupa has appeared on the covers of ENVY, FHM, Personal, Inside Sport and Maxim. She was voted German Maxim's Model of the Year 2004-2005 and has also appeared twice on the cover of Playboy.