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The Down Low on the the “Kip”

The Kipping Pullup is CrossFit’s default pullup.  When people ask about kipping pull-ups, wondering if it’s “cheating”, you’ll hear a response saying “Kipping pull-ups and strict pull-ups are just two completely different exercises.” Not exactly true, but there are pros and cons to each one.

Why the kipping pull-up?  To accomplish a kipping motion, first push the chin and shoulders forward, then violently close the shoulders, pulling the chin back.  PULL!  Lean back and push the bar away.  Push the chin and shoulders forward.  Then violently close the shoulders, pulling the chin back.  PULL!  Lather, rinse, repeat…  With the kip motion, horizontal momentum gets transferred into vertical momentum.  The push-away at the top drives the body forward at the bottom. As the region of impetus spreads, the capacities for both work and power increase. Essentially, more work in less time means greater intensity.  Greater intensity means better fitness!

For a nifty read, click the link to browse the “A-Z of Pull-Up Training” by Graham Hayes.

Also, watch this video to see a CrossFit Demo of the kipping pullup.

Today’s Workout:

“CrossFit Total”

  • Back Squat
  • Shoulder Press
  • Deadlift

Score best of 3, 1 rep max attempts for each lift and add them together.

Learn more about the CrossFit Total – Journal by Crossfit.com

Why BURPEES???

If you find yourself lost and confused with your strength and conditioning work, I have one exercise that will crank up the intensity and won’t cost you a dollar. Let’s forget about all the “ancient” breathing systems and latest fitness devices.  A few minutes of “Burpee Conditioning” will quickly convince you that your own natural body weight provides plenty of resistance for a butt-kicking workout that blasts your stamina and fat loss through the roof.  First, let’s get started by discussing the specifics of a Burpee.  Burpees will condition your entire body. This exercise will develop strength, explosive power, and anaerobic endurance.  You may have heard it called by many names; Bend & Thrust…Squat Thrusts…or popularized by CrossFit…the BURPEE. It comes in many kinds…8 Count, 6 Count, 1-Legger, w/ Broad Jump, w/ Box Jump, w/ Pull Up, w/ Deadlift, etc…but the outcome is always the same!

Though although we may feel that we despise doing burpees…with careful consideration I hope we can see that they are the ideal exercise. Let’s investigate how they work:

1. Squat
2. Leg Extension
3. Plank
4. Push Up
5. Plank
6. Leg Raise (snapping knees up to squat position)
7. Squat
8. Stand or Jump Up

Repeat, moving as fast as possible. You should maintain a quick, steady pace for this exercise. Strive for maximum height with each jump.  As you can see, the Burpee incorporates many essential CrossFit moves, all into one!  Learn it, Perfect it, Love it.

Check out this video of the Crossfit Burpee demo for perfect technique!

Today’s workout:

21-18-15-12-9-6-3

  • Jump Squat
  • Push Jerk