Wednesday, May 27th
Congratulations to Brooke on mastering the kipping pullup and for recently completing all of her pullup WODs without bands. No more bands for Brooke! Also, congratulations to Cari on successfully completing a few kipping pullups in a row. Cari will soon be completing future WODs without bands as well. There are many others who are very close. Keep up the great work everyone! Practice kipping ............ ALWAYS!!
"The Kipping Pullup"
Every manner of pull-up has its diehard fans. Wide and narrow grip, single and double suspension points, wide handle, rotating bar, slow, and behind the head all have their staunch supporters.
The default CrossFit pull-up, however - a violent, kipping, "anyhow" pull-up - has few supporters even among pull-up connoisseurs. Ours has always been the "cheating" pull-up.
Kipping comes in a myriad of styles, and each athlete has a signature kip, but in its most elegant form the kip is a transference of movement first generated in the horizontal plane, where it comes cheap and easy, to the vertical plane, where momentum and a perfectly timed pull from the back launch the athlete forcefully upward.
The kipping pull-up is fundamental to CrossFit. Hip-driven, this pull-up variation allows for more work in less time, improving the power and intensity of the dead hang pull-up and the athletic potential of the athlete.
This "cheat" derives from a powerful and athletic reversal of hip direction – like that of the clean and the snatch – and expands the primary movers from just the back and arms down through the torso and hip to include the power zone. Far from being a cheat, kipping is a gateway skill with functional utility on the rings, parallel bars, high bar, and floor (the quickest way to get to your feet). Where most athletic communities avoid the kip, we go to great lengths to teach and learn it.
Today's WOD:
Clean & Jerk
4-3-2-2-1-1-1 reps
Afterwards, work on core development:
50 hollow rock
50 slam ball
Post C&J weight to comments
Lowcountry Crossfit West Ashley, Charleston, SC
CrossFit HQ
CrossFit is a core strength and conditioning program designed to elicit as broad an adaptational response as possible. It is not a specialized fitness program, but a deliberate attempt to optimize physical competence in all ten areas of fitness: Endurance - Stamina - Strength - Flexibility - Power - Speed - Coordination - Agility - Balance - Accuracy
CrossFit Games 2009
CrossFit Journal
63-73(2)-68-68-73-78F-78F Cleans still need work. Getting stronger though!! Thanks Kevin!
ReplyDeleteLowcountry Crossfit West Ashley, Charleston, SC
Sarah F. I don't remember the first few, but I got 108-113F-110F on the last 3! Next time, dang it....
ReplyDeleteEvaline:63-73-83-93-98f-98f-98f
ReplyDeletevery disapointing evening
not sure about the first few but did 83f-80-83 (yea, i finally got that 83!) Then decided to hit another WOD: "Cindy" - did 15 rounds +5 pullups on Green Band
ReplyDeleteBeen awhle since I have done these...but really enjoyed the strength day! 135-165-195-205(Fx1)-205F-205-210F-210F...added one more set of 1.
ReplyDeleteAbsolutely great job by everyone! Very inspirational watching coaching the 5pm class. I heard a lot of people saying that they were "worked" after the WOD (which is the way it should be on these strength days).. Way to push it to the limit!!
ReplyDeleteFor me: 135-185-205-215-225-215(miscounted plates on this one)-235F-230
did an extra because of the miscount
Forgot to write down all the sets. Started with 85 failed 2 times at 125 then dropped back down to 120 and then did 135. Previous push jerk was 105 so I went up 30 lbs.
ReplyDeleteThanks for the coaching guys it is working.
Lowcountry Crossfit West Ashley, Charleston, SC
65-85-95-105-115-120-115 Boy 5 pounds makes a difference. Thanks for the push Kevin
ReplyDeleteLowcountry Crossfit West Ashley Charleston, SC
165 basically
ReplyDeleteLowcountry Crossfit West Ashley Charleston, SC
175 - 190 - 195 - 205f - 205 - 210 - DNF Due to Coaching
ReplyDeleteI did 14 rounds of Cindy instead of the clean and jerk +5 pull ups, used green band last 3 sets of pull ups did not know it was least resistance band
ReplyDelete