kipping pull up

14.06.26

June 26, 2014
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in WOD
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A. 5 rounds FOR QUALITY
AKA not for time
(30 min limit)

Bear Complex*
2 strict pull ups
3 kipping pull ups**

* Bear complex is 7 reps of
  power clean
  front squat
  push press
  back squat
  push press
TOUCH AND GO ONLY for 7 reps
If you put down the bar or the bar rests on the ground even for a second, start over

**concentrate on staying as tight as possible transitioning from arch to hollow. feet together and pointed. no breaking at the hips. no butterfly

B. 2x AMRAP 1 min jump squats
1 min rest between
loaded on back optional

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14.03.04

March 4, 2014
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in WOD
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Reminder There will be NO EVENING CLASS this FRIDAY. We will be meeting at Boombox CrossFit San Diego at 5:45pm to participate in an extended community event for the 2014 CrossFit Games Open Competition. The Open is for EVERYONE regardless of whether or not you see yourself as an “elite” athlete. If you have not signed up yet, please do so at http://games.crossfit.com. Another way you can participate is to volunteer as a judge for the event. You can take the judges course online. Those who are competing should also consider judging as well. Come be part of the community! Compete, judge, support… preferably all of the above!

Warm Up

A. 500m row

B. Burgener Warm Up: 3-5 reps each
down and finish
elbows high and outside
muscle snatch

C. Bear Complex :: 3 reps @ 45/35

D. Overhead squat PVC – 45lb
Pause 10 sec in hole
Pause 10 sec at top
10 reps

Skill

10 min: practice double or triple unders
10 min: practice kipping pull up, butterfly pull up, chest to bar
10 min: practice kipping handstand progression
10 min: practice toes to bar

Conditioning

For Time:
2000m row
THEN 3 rounds
5 burpees
10 situps
15 air squats

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14.02.26

February 26, 2014
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in WOD
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Reminder There will be NO EVENING CLASS this FRIDAY. We will be meeting at Boombox CrossFit San Diego at 5:45pm to participate in an extended community event for the 2014 CrossFit Games Open Competition. The Open is for EVERYONE regardless of whether or not you see yourself as an “elite” athlete. If you have not signed up yet, please do so at http://games.crossfit.com. Another way you can participate is to volunteer as a judge for the event. You can take the judges course online. Those who are competing should also consider judging as well. Come be part of the community! Compete, judge, support… preferably all of the above!

Warm Up

A. 500m row

B. Burgener Warm Up: 3-5 reps each
down and finish
elbows high and outside
muscle snatch

C. Bear Complex :: 3 reps @ 45/35

D. Overhead squat PVC – 45lb
Pause 10 sec in hole
Pause 10 sec at top
10 reps

Skill

10 min: practice double or triple unders
10 min: practice kipping pull up, butterfly pull up, chest to bar
10 min: practice kipping handstand progression
10 min: practice toes to bar

Conditioning

AMRAP 5 min
10 burpees
20 kettlebell swings 24/16
30 double unders

Conditioning

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The Kipping Pull up IS a Pull Up

January 23, 2014
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One of the most common hits on CrossFit presented by CrossFit haters and globo gym rats is the idea that the kipping pull up is not really a pull up. You see someone make an ignorant comment about this at least once a month on all our favorite avenues of social media. I usually just ignore these people, but this morning I simply couldn’t help myself…and it made for a good article since I haven’t posted one in a while…

Well executed kipping is a skill: a useful skill and a legitimate one at that in the world of gymnastics. My experience is people who hate on kipping usually lack the skill and coordination to do them properly with solid mechanics. Their strict pull ups are likely to not be technically sound either. Common faults you will find are

-not achieving full flexion of the shoulder at the bottom of the hang,
-allowing the shoulder to internally rotate in the bottom (enter potential for shoulder cuff injury),
-lack of scapular muscle activation,
-allowing the thoracic spine to go into extension (again putting the shoulder in a less than optimal position…this lack of motor control tends to manifest itself in other movements as well.),
-tilting the neck back into cervical extension (aka the chicken neck) to shorten the pull,
– etc. etc.

It really boils down to ego. The belittling of the kipping pull up tends to reveal a level of insecurity compelling the person to downplay another’s accomplishments. Again, the kipping pull up is a legitimate variant of the pull up especially within the context of CrossFit where the goal is to achieve a task as quickly and as efficiently as possible. The gymnastic kip is only one version of the kip. The butterfly kip is a more advanced version that is pretty much a CrossFit signature movement and not even found in the sport of gymnastics. This variant requires a bit more coordination as well as raw strength. It has no real application other than to do pull ups in high volume VERY quickly (in some cases less than 1 second per rep). I’ve heard of 65 in one minute CHEST to bar

Now the goal of CrossFit isn’t just competition. The competition component is a SMALL fraction of the overall non stereotypical demographic of “CrossFitters”. CrossFit was designed and developed to make people better at life in general; to prepare people for the unknown and unknowable. Let’s be honest, if you were running away from a dog and had to climb over a fence, are you really going to stop and do a strict pull up? No, you will want to know how to fire as many tissues as possible to clear the obstacle as quickly and efficiently as possible. This is an overarching theme that manifests itself in all the foundational movements: an emphasis on generating power from core to extremity. This is an emphasis sadly lacking in “traditional” fitness programs where isolation is an emphasis and not really relevant to real life. The effect for some is the production of all show no go athletes who are uncoordinated and lack the neurological wiring and awareness to use their muscles in concert with one another as they were intended. Don’t even get me started on the lack of mobility for which these “weight lifters” are famous. That’s a whole other discussion.

Simply put: a kipping pull up is a pull up. Most people who hate on them can’t do them properly anyway and should put their ego aside before they belittle people who can.

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14.01.07

January 7, 2014
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in WOD
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Warm Up

500m row
3 rounds:
1 strict pull up
20 m walking lunge
20m perfect stretch
20m walking lateral lunge
10 wall squats

Skill

10 minutes to practice one or more of the following:
kipping pull up, chest to bar
butterfly pull up, butterfly chest to bar

5 minutes to practice toes to bar

Conditioning

2000m row
10 burpee pull up
20 burpee box jump over
30 overhead lunge with 45/25 plate*
40 sit ups
50 goblet squat with 45/25 plate*

*5 burpee penalty every time you put the plate down

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13.12.03

December 3, 2013
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in WOD
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General Warm Up

3 rounds
100 double unders or 300 singles
20 wall balls 20/14

THEN

3 rounds with PVC
10 shoulder pass throughs
10 overhead twists
10 overhead side bends
10 overhead lunge and twist (toward front leg)

Skill

Level 1

10 minutes – practice kipping pull up
10 minutes – practice knees to elbows

Level 2

10 minutes – practice chest to bar pull up
10 minutes – practice toes to bar

Conditioning

tabata
thruster 95/65
pull up

Midline

3 rounds
1:00 plank on elbows
1:00 reverse plank on fingers

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13.02.20

February 20, 2013
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in WOD
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Announcements:

Regular Saturday Schedule this week!
7am: Olympic Weight Lifting
8am: Open Box, Skills, Fundamentals
9am: Group Class
10am: Bring a friend class


QOD: What are the four skills I need to learn in order to do a kipping pull up?

Skill: Kipping Pull Up

WOD: 5-5-5-5-5 Weighted Pull Ups

THEN

3-3-3 of 1 count up, 5 count down pull up

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12.12.06

December 6, 2012
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in WOD
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Announcements:
Stronghold Christmas Party: will be on Friday Dec 14. It’s gonna be a potluck and a ding dang good time. Plan on being there!
Deck Our Walls: New mats, new gear, new whiteboards… FINALLY time for some new paint. Join us for a painting party Saturday December 22 @ 11am!
Christmas Schedule: We will have morning classes only on Christmas Eve. No classes Christmas Day
New Year Schedule: We will have morning classes only on New Year’s Eve. No classes New Year’s Day
Coming Soon: January 2, 2013. We will be bringing back a revamped CrossFit Endurance Program AND a new nutrition challenge. Stay tuned for details

Skill/Warmup: 5 min double unders
Mobility: LOTS of shoulder and wrist mob
Skill:
kipping pull ups
kipping dips
MetCon 3 Rounds EMOTM
parallette pushup/dip pass through
reverse plank
mountain climbers
hollow body rock
Cash Out 30 pullups

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