Tag Archives: Kipping

Wednesday, 2/8/12

7 Feb

Congrats to Morgan Voz and Jordan Klein for getting your FIRST DEADHANG PULL-UPS!

Specialized Classes: CrossFit Endurance (Rowing) with Liz at 530pm, Mobility with Tim after the noon for a half hour, and at 730pm, Intro to Olympic Lifting with Erin from 6-730pm.

Sign up for the Games Team.  Do it.  Before I personally call you out.  Remember, I know where you live…

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 3 minutes. Foam Roll Upper Back, 20 passes. Foam Roll the rest, 3 minutes.
DYNAMIC WARM-UP: 1 attempt at a max set of Kipping Pull-ups or, if you do not kip or would like to use strict pull-ups instead, max a set of strict pull-ups. Use any grip you wish. 3 sets of 10 Bulgarian Goat Bag Swings.
SKILL WORK: The Push Press
STRENGTH: Front Squat, Peak of 2.
METABOLIC CONDITIONING: A variation on a CrossFit Football workout:

Complete as many rounds as possible in 10 minutes:

3 Any Way Overhead – 75% of body weight
6 Push Ups
9 Russian KB Swings (2/1.5)

*Any Way Overhead means just that. You can press, push press, push jerk, split jerk, rack jerk or any other way overhead. You can start and finish in a rack, rx’d will be from the floor.
*If you haven’t learned to Russian KB Swing yet, complete 9 Bulgarian Goat Bag Swings instead.

In this workout, done for 12 minutes, Tim did 10 Rounds + 6 Push-ups.  Arrus did 8 rounds + 6 Pushups.  Both used 190lbs.

CROSSFIT ENDURANCE (ROWING) with Liz at 530pm:

9 rounds: 1 min on, 1 min off @ 95% effort.

Saturday, 1/28/12

27 Jan

Brandi, Tara, Record, Cassie, Miller, Erin (me…) are at CrossFit Queens today!  Wish us luck!

Hunter and Tyler Vertical Jump - who do YOU think is higher?

CROSSFIT SESSIONS at 9am with Liz at 2pm with Sammy:

SELF-MYOFASCIAL RELEASE: Foam Roll, 5 minutes. Lax Ball Shoulders, 5 minutes.
MOBILITY: Spiderman Stretch, 1 minute each side. Wall Quad Stretch + Overhead Reach, 1 minute each side. Band Overhead Stretch, 1 minute each side.
DYNAMIC WARM-UP: Running Drills (Liz! – skipping, pulling, high knees).
METABOLIC CONDITIONING:

“Nancy“

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

CROSSFIT ENDURANCE with Liz at 10am:

5:00 mins @ 90% effort, 5 mins. @ 50% effort, 5 mins. @ 90% effort

MOBILITY with Tim at 11-1130am.

GYMNASTICS SKILLS DOMINANT SESSION with Sammy at 1pm:

KIPPING KIPPING KIPPING!  All different types! Come and learn this valuable CrossFit Skill!

Saturday, 1/14/12

13 Jan

How one family plans to feed themselves for a week away from home.

Getting rid of a rest day. - from the very smart and very strong man behind CrossFit Football.

9am (Liz) and 2pm (Sammy) CrossFit Session:

SELF-MYOFASCIAL RELEASE: Foam Roll and Lax Ball as needed til 10 past.
MOBILITY: Wall Quad Stretch, 1 minute each side. Spiderman Stretch, 1 minute each side. Band Pec Stretch, 1 minute each side.
DYNAMIC WARM-UP: Practice the movements at each station.
METABOLIC CONDITIONING:

FIGHT GONE BAD

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

  1. Wall-ball: 20/14 pound ball, 10 ft target. (Reps)
  2. Sumo deadlift high-pull: Kettlebell – 2 pood/1.5 pood (Reps)
  3. Box Jump: 20″ box (Reps)
  4. Push-press: 75/53 pounds (Reps)
  5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

CROSSFIT ENDURANCE with Liz at 10am:

Partner relay!

WANT TO LEARN TO KIP LIKE MEL?  Attend the Gymnastics Skills Session at 1pm with Sammy!

How to kip pulling skills (pull-ups, butterfly pull-ups, muscle-ups)

ADVANCED CLASS from 11-1230pm:

11-1115am: Warm-up.

1115-1145am: Retest Minute Skill Tests.  Pick as many as you like and try to complete as many as you can in 30 minutes.  Obviously, if you can, pay attention to your weaknesses.

1145-12pm: Funky Skill Time: Burpee Pull-ups, how efficient can you make these?  Test how many you can do before you need to rest within a 2 minute time frame (work no longer than 2 minutes).

12-1230pm: Pick one and complete for time.  If you are feeling awesome, do both.

5,4,3,2,1
C&J – 205/115#
MU’s

————————–

“Karen” – 150 Wallballs for time.

Thursday, 8/4/11

3 Aug

Olympic Lifting at the noon session will include the following: Snatch (Power) and the Front Squat.

GYMNASTICS at 730pm with Sammy tonight:

Skills: Kipping & handstand pushup kipping

Metcon: AMRAP 15min:

5 kipping pullups

5 kipping handstand pushups or headstand shoot-ups

15 air squats

This girl wants you to come to her birthday party on the 20th of August!

Find out more about Cassie’s Birthday here!

Advice from Everyday Paleo:Stay Positive. Eat Food. Keep it Simple.

Don’t forget – if you sign up before September 3, 2011 – the Balanced Bites Seminar is a lot less out of your pocket! Sign up now and take a flyer from the gym to hang up at work if you haven’t yet!  If you’re looking for a great way to get the Fall off to a good start, this is it!

SELF-MYOFASCIAL RELEASE: Lax Ball to Pecs, 1 minute each side. Lax Ball to Upper Traps while Glute Bridging, 1 minute each side. PVC assisted Lax Ball to SCM, 1 minute each side.
MOBILITY: Band-Assisted Hand Behind the Back, 1 minute each side. Band Assisted Pec Stretch, 1 minute each side.
ACTIVATION: Wallball Chest Throws (to wall), 5 minutes of sets of 2 for MAX POWER.
STRENGTH: Weighted Push-up, up to a peak of 5.
METABOLIC CONDITIONING: 5 rounds for time of: Bear Crawl 120ft., Pinch Grip Farmer’s Walk Plates of your choice, 60ft.

Wednesday, 4/13/11. Workout of the Day.

12 Apr

Our first, most primitive movements are the most important.  They should be trained as such.  ”Baby Cindy”:

Fundamental

Movement

Patterns

Don’t forget that there is a 5:30pm CrossFit Endurance Class today!!
CFCC WoD:

SMR of the day: Foam roller to IT bands, 10+ minutes each side.
Metcon: “Cindy”
AMRAP 20 minutes:
5 pull-ups
10 push-ups
15 squats
Post WOD stretch: Wall quad stretch, 1m on each side.  As a group.
Strength bias (focus on rep speed): 10 rounds:  3 weighted pullups at 80% max (include bodyweight in calculations), 6 band resisted pushups (~8 rep max), 9 front squats at 1/2 max.

*Try to keep a consistent pace for the strength bias, not rushing through the workout.

CrossFit Endurance (5:30pm only, taught by Liz):

Bring a stopwatch!
CFE warm-ups (push-ups, spiderman steps, squat to stand, leg swings, arm swings)
Figure 4 review
Figure 4 drills, falling drills, pacing drills
Wod: 4×400, rest the time it took you to run the 400

Tuesday, 4/5/11. Workout of the Day.

4 Apr

Reminder: The first nutrition seminar will be THURSDAY AT 5:30 INSTEAD OF THE NORMAL WOD. I will be introducing this season’s CFCC BCCC.  Please plan accordingly.

 

SMR for the Day:

It still works even if you don't make that face.

Foam roll your “lats”.

1.  Grab a foam roller.

2.  Roll around on your lats for at least 1 minute per side.

3.  Use the thick PVC pipe or lacrosse ball if the foam roller seems too soft.

 

CFCC  WOD:

Neural Activation: 5×2 Kipping pullups, for height.

Strength: Pronated grip Pull-up, peak set of 1 repetition.

Conditioning:

Row 1k for time.

*To save time, Athletes should be instructed on the row and how to program the rower’s display for 1,000m before activation and strength work is done, so that they may start the row after they hit their respective peak sets.

Men should  be striving to finish in 3:20 or less, women in 3:50 or less.

Here, you can see me getting ready to slam my chest into that bar. Sometimes it's important to show the bar who's boss, even when it uses more energy than you need to. And yes, that's my "boss" face.


CFCC Met-Con Bias WOD:

Neural Activation: 5×2 Kipping pullups, for height.

Conditioning:

30 pull-ups

1.5k row

3x short loop run

20 pull-ups

1k row

2x short loop run

10 pull-ups

500m row

1x short loop run

 

CFCC Strength Bias WOD:

Neural Activation: 5×2 Kipping pullups, for height.

Strength: Pronated grip Pull-up, peak set of 1 repetition.  3 sets of 5 reps at 80% max (include bodyweight in this calculation).

Auxillary:  Box supported single arm kettlebell row, 3 sets of 8-12 repetitions.

 

Gymnastics WOD (7:30pm only, taught by Sammy):

Kinesthetic Awareness:

10 Minute Practice of Tuck/Straddle/Pike Up to Handstand

Strength:

Front Levers

Ring Support

Conditioning:

Tabata Plank Walk

Tabata Rocking Hollows

 

Kettlebell Spec WOD:

Linear warm-up:
wall squat 3×6
jump squat 3×6
tuck jump 3×6

Skill work: The American Swing.

*We will spend this session reviewing the american swing, and fine-tuning the hip drive/fast knees essential for speed and minimal exertion during high-rep swing work.

Conditioning:
21, 15, 9 rounds of:

american swings
jump squats

…into…

5 bear crawls (approximately 20M) for time.

Finisher:

pushup position bird dog x 50

KIPPING SEMINAR (yes, another one!)

15 Mar

If you were kipping your swing and swinging your kip so hard on Tuesday… but you just can’t seem to string things together or feel quite like a monkey’s uncle, then you need the kipping seminar. Free for members, this seminar will be held on Sunday, March 27th at 10am (instead of the regularly scheduled Intro to Olympic Lifting class).  Sign up on the calendar to save your spot!

Sammy helps Ted think about his latissimus dorsi a little more.

Tuesday, 3/15/11

14 Mar

Classes on Tuesday are held at 6a, 7a, 8a, 9a, noon, 430p, 530p, 630p, with a Gymnastics Class at 730p.

Tuesday, at 5pm the Sectionals Workout of the Day will be posted. If you haven’t registered to help us get to the Games yet – do so NOW!

Contrary to popular belief this does not mean you are committing to six weeks of WODs. All you are committing to is doing at least one WOD that will help raise the possibilities of CFCC continuing on to the Regional Level of the CrossFit Games. You don’t have to have anything filmed – you simply have to show up at some point during the week after workouts are announced to complete the workout in the presence of a CFCC-sanctioned judge.

For everyone’s convenience we are holding an athlete’s meeting every Wednesday at 730p for anyone with questions, wanting to try out new movements, or simply test out a rep scheme.   Wednesdays will also be a possible day to be judged while doing the WOD if Saturdays at 2pm (the regularly slotted time for all others completing the WOD) are impossible for you to make.   CFCC needs YOU to help us get to the CrossFit Games!

Ah, the knees to elbow... If you can get the kip (hint: come tomorrow!) this movement gets SO much easier!

Posture and Stability: Tuck Hold (use paralletes, boxes, stools, etc.), 90s with a strong emphasis on scapular positioning.
Skill Review: Kipping Swing
Strength: Weighted Pronated Pull-up, up to a peak of 3.
Metcon: AMRAP in 15 minutes of: Run Short Loop, Max Reps Kipping Pull-up

————————————————–

GYMNASTICS:

Kohei Uchimura of Japan, in Beijing, 2008

Warmup:
cat camel
cat/wrist stretch
seated leg lifts x 10 (straddle/pike)
tuck sit 60 sec
candle stick lever

Strength:
front levers
ring hold progressions: turn-out, L-sit, iron cross

Metcon:
For time 21-15-9 reps:
Ring dips
Toes to bar

Saturday, 3/5/11

4 Mar

Classes tomorrow will be at 9am – partner WOD, 10am – CrossFit Endurance with Liz, 11am – Kettlebellz with Jay, 12pm – Gymnastics with Sammy, 1pm – partner WOD.  Gymnastics at 12pm will involve kipping instruction!  Show up if you have no idea what kipping is – you will need it!

“NUTTS”

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

The following WOD will be completed by partners together and everyone should be able to do this rx’d.  For example, the handstand push-ups should be able to be completed by most folks if the partner is helping by pulling the partner out of the bottom of the hspu. The Deadlift can be completed with a partner as well. Step-ups can be subbed for the box-jumps, but if this is the case, the number is doubled to 50 step-ups.  Pull-ups can be partner assisted as well - no bands should be used!  Wallball shots teams should be fine for.  One ball per team.  Women throwing the 20lb. ball throw to just below the yellow line, men throwing the 14lb. wallball should throw to the top of the drywall.  200 Double Unders can be done together as partners or 800 Singles can be subbed.  The run can be done by either partner or together.

For time:

  • 10 Handstand push-ups
  • 250/205 pound Deadlift, 15 reps
  • 25 Box jumps, 30/24 inch box
  • 50 Pull-ups
  • 100 Wallball shots, 20 pounds, 10′
  • 200 Double-unders
  • Run 400 meters with a 45lb plate

——————————————————————–

CROSSFIT ENDURANCE:

CFE warm-up
SMR: calves and glutes
Drills: figure 4, falling, pacing
WOD: Tabata on a band (8 rounds, 20 secs on, 10 sec off, of running while tethered to a pole by a band)
———————————————————————
KETTLEBELLZ:

lateral warmup

clean review and skill - snatch review and skill

metcon: 20 rounds: one hand swing, clean, front squat, two presses, three snatches. Switch sides.

This will be performed as a group, with a cadence set by the instructor. Rest will be objective, no greater than 20 seconds per round.

There will be a MANDATORY assigned buyout policy, wherein any athlete performing inferior technique due to fatigue will be assigned a buyout exercise to be announced before the workout.

tension/relaxation - 4 point stability - couch stretch - pnf stretch

———————————————————————–

GYMNASTICS:

KIPPING!

Thursday, 1/20/11

19 Jan

Reminder: classes tomorrow are at 6a, 7a, 8a, 9a, 12p, and 6p and will meet at the new space.  We are working setting our schedule soon.  If you have any questions, please don’t hesitate to contact us via email or via text!

Work up to a light and fast peak set of 5 on the press.

METCON: Death by thrusters, (95/65lbs.), starting at 5 reps the 1st minute, 6 reps the 2nd minute, etc.

Take a look see at this, folks…

We want a nice open shoulder before we approach the press.  It means that our bodies don’t have to do any MORE work than necessary to get where we’re going – that is, there’s no drag on the muscle groups you use to press when you go to put stuff over your head.

How do you get from the frame on the left to the frame in the middle?  Just 5 minutes of stretching… imagine what would happen with 10!  How do you get from the frame on the left ALL the way to the right?  Dan John said it best, “If it’s important, do it every day.”

Learn how to take care of yourselves, thruster monsters.  It’s important.

Get some more ideas in the video below… specifically, check out the first 2 minutes of the video below.  Post thoughts to comments!


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