No Rush Training

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No Rush Training

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Coach Elisa Bandstra ||
I help intermediate CrossFit athletes master rig-based gymnastics skills (like bar muscle-ups and kipping pull-ups) with a technique-first approach || Ex-teacher turned coach || Click the link below for my BMU Strength Program

15/06/2026

Guess where my company name originates from :)

I used to rush through a lot with my Gymnastics training.

Rushing building a good strength base
Rushing practicing shapes in isolation

But also rushing steps when I added in a new step! This showed up as a impatient arch...no push down on the bar...which always resulted in a struggle bus rep or no rep!

And sometimes old habits die hard... because I did this again when learning the new skill of shifting gears on a bike! I was just blasting through the steps as if it was a "for time wod", not realizing patience gives you more control.

You're not often doing your gymnastic things "too slow" ;). Stay patient in your steps!

09/06/2026

Comment "BMUCHECK" for a free kipping BMU readiness test!

Do you feel unsure if you are ready to start training for a Bar Muscle Up?

This test will expose you if you're lacking any specific strength and timing you need...

Just comment "BMUCHECK" and I'll send it over!

27/05/2026

If you take 1 piece of advice from these habits, then please let it be:

More is not always better. Doing the things you are already doing, but better, works best, and probably doing a bit less too...

And if you are reading this and want to get your first BMU, but not sure where to start, go check out my BMU Base Prep. I wish I had this when I first started to get me confident and READY to try Bar Muscle Up reps. Comment "bmuprogram" and I'll send it over to you!

11/05/2026

Follow for day 2 of: "rebuilding my bar muscle up after a shoulder injury" series

If you're new here; Hiii I have a crooked hand and this makes gripping the bar harder. So, sticky grips were my LIFESAVER. But after a shoulder injury, I had to rebuild my Kipping Bar Muscle Up and I thought; why not without grips to extra challenge myself?

Because I don't like having to rely on grips.

So follow along for my first day back at training and spoiler: it was a kick in the shins because it felt harrrrd. But that's what we're here for :).

Strict (Negative) Ball Ups:
Sets of 2-3

Low bar drill:
Sets of 3

Negative strict transition:
Sets of 1-3

Candlesticks:
Sets of 8-10

P.s. again I would like to apologize to all my past BMU students for being such a hard-a$$ about the strict transition exercise.. I forgot how harrrd these are, y'all are trooopers!

Adres

Brielle

Website

https://marketplace.trainheroic.com/workout-plan/program/bandstra-program-1751977968?attrib=597201-fb

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