I get it. The kipping pullup looks cool. Not only that, but it’s way faster than regular pullups. And you’d do anything to be able to get one.
Let me be your reality check. Are you off the bands? Can you perform a strict pullup? If not, then you may not have the required shoulder strength to perform the kip. Robb Wolf talks about some prerequisites 40sec into this video. Once the strength is acquired, Robb does an outstanding job explaining the kipping pullup and how to perform it.
Some of you have been with us for a while and your shoulders are capable of handling that load. Your kipping pullup may look beautiful. Do you still work on strict? How about L-pullups? Ring pullups? Chest to bar pullups? Variety is important.
So now what? Get strict. Do pullups with no kip at all. It may mean going back a band size. Work on negatives (only 1 set). Practice hollow rocks to develop the core strength. Increase your flexibility (video one, two and three).
Hope that helps!
50 Mountain Climbers
21 Kettlebell Swings
50 Mountain Climbers
15 Kettlebell Swings
50 Mountain Climbers
9 Kettlebell Swings
It’s Hopper time!
Push Jerk x1
115-135-155-165f-165(with a couple steps forward)
WOD:
50 Mountain Climbers
21 Kettlebell Swings
50 Mountain Climbers
15 Kettlebell Swings
50 Mountain Climbers
9 Kettlebell Swings
Time: 6:35
I’ll admit that my knees didn’t always touch my arms on every rep. I’ll be sure to be more strict on those next time regardless of my time.
Have a nice weekend!!!
WUx2
Push Press x1
115-135-175-185-195(PR, by 5#)
This is exciting, PRs now 4-in-4 on this set, 50# total. Back squat is next… should be interesting.
WOD @ 50# KB
Time: 8m34s … legs felt heavy this morning during the mountain climbers, but KBS felt good!
Was nice to work with the AM crew, fun change of pace, good job everyone!
Push Press x1
45-55-65-75-80-85-85
WOD:
50 Mountain Climbers
21 Kettlebell Swings (25#)
50 Mountain Climbers
15 Kettlebell Swings (25#)
50 Mountain Climbers
9 Kettlebell Swings (25#)
Time= 7.02
First time doing mountain climbers, they’re tough!
WUx2
Back Squat x5
95 105 115 135 145(PR reps)
WOD @ 35#
5:25
Glad to have some info on pullups, thanks!
Crazy fast! Good job Joanna!
Oops hit reply on the wrong post 😛
WUx2
Push Press x1
115-135-175-185-195(PR)
This is exciting, 4th PR in 4 on this set, for a 50# total. Backsquat next…
WOD @ 50# KB
Time: 8:34 … was fun, but legs felt heavy this morning.
Fun times with the AM crew, good job everyone!
Shoulder Press x3
95-105-110-115-120-125(fail)-120
WOD:
50 Mountain Climbers
21 Kettlebell Swings (25#)
50 Mountain Climbers
15 Kettlebell Swings (25#)
50 Mountain Climbers
9 Kettlebell Swings (25#)
Time= 7:44 (I think…posting at work and don’t have my book)
Sorry, 35# kettl bell
Bench press 5’s
95×10, 135-155-165-175-185 didn’t come close to my max
WOD with 50# -> 7:39
Not to sound like a random bro from “the other gym”, but how much is your bench 1RM?
maybe 245
My post….
wu x 2
strenght – Push Press x 5
45-50-55-65-75
WOD:
50 Mountain Climbers
21 Kettlebell Swings (20#)
50 Mountain Climbers
15 Kettlebell Swings (20#)
50 Mountain Climbers
9 Kettlebell Swings (20#)
Time= 7.42
cashout – wall hamstring stretch
30 sec x 3 each side
wu x 2
strenght – Push Jerk x 3
95,105,115,125,135,140
WOD:
50 Mountain Climbers
21 Kettlebell Swings (50#)
50 Mountain Climbers
15 Kettlebell Swings (50#)
50 Mountain Climbers
9 Kettlebell Swings (50#)
Time= 7.56
cashout – wall hamstring stretch
30 sec x 3 each side
Deadlift 5RM
95-105-115-130-150
WOD @ 30# – 10:30
Sorry Gym Guy. Even after you reminded me, I forgot to put away my elastic.
wu x 2
shoulder press x 1
95,105,115,135,145 (PR)
WOD:
50 Mountain Climbers
21 Kettlebell Swings (40#)
50 Mountain Climbers
15 Kettlebell Swings (40#)
50 Mountain Climbers
9 Kettlebell Swings (40#)
Time= 8:34
cashout – wall hamstring stretch
30 sec x 3 each side
Nice PR!!!
145??? holy shit man.
lol, thanks guys
WU X2
Strength: Push Jerk
(5RM) 65 – 75 – 85 – 95×3
WOD: @ 35#
Time: 12:51
The mountain climbers were brutal for me – the KBS were pretty good. After seeing some of the really fast times that have been posted, I’m impressed, but also would have liked to see some of you in action. … you must have been flying! Beginning to wonder if I heard the 50 “Per Leg” right? 😉
WU x 2
Deadlift x 1: 95 x 5(WU)- 135-145-155-165(Matched PR)-170 F x3
WOD:
50 Mountains Climbers
21 KBS (35#)
50 MC
15 KBS
50 MC
9 KBS
Time: 7:43
Back squat x1
135-185-205-225-235-245-255PR-265PR
WOD:
50 Mountain Climbers
21 KBS @53
50 Mountain Climbers
15 KBS @53
50 Mountain Climbers
9 KBS @53
6:19
My legs feel tired now.
Great job on the PRs!!!!!!!
Great PR’s Dan!
Thanks guys, I’ve been kind of saving them up a little bit. 🙂
Nice PR’s Dan!
Wux2
Strength: Deadlift
135-155-l75-195-195
WOD: w/ 40#
50 MCs
21 KBS
50 MCs
15 KBS
50 MCs
9 KBS
Time: 5:45
Front Squats – 5RM
95-115-145-170-195 (PR for Reps by 10#)
WOD (53#) —> 8:43
Tip of the Day —> Never eat a whole chicken in one day.
Well, I don’t know about “never”.
Glad to see many people working on different pullups in the warm-up. I hope that continues 🙂
sounds a horrible pull up wod coming
http://www.crossfit.com/mt-archive2/004566.html
WU x 2
Strength: front squats (1x)
65-80-95-110-120-125 (15# pr)
WOD @ 35#
scaled the mountain climbers to 25 after the first round cause I think I would still be doing them. Played beach Volley Ball last evening for the first time in 4 years, my legs are killing me today!
PR of 15# on FS and you say that your legs are done….Marco what did you do?
Back squat
5’s (95-110-125-140-150)
WOD:
50 Mountain Climbers
21 KBS @35
50 Mountain Climbers
15 KBS @35
50 Mountain Climbers
9 KBS @35
7:51