Kipping

  • Thursday May 22nd

     

    Skill

    Gymnastic Kipping (15 Min Cap)

     

     1) Review and Practice Dead Bug and The Hollow Position from the floor. (5 Mins)

    • Your lower back, butt, and heels should be touching the ground. Think about pushing your belly button to the floor.
    • Legs and arms straight and together with toes and arms pointed.
    • Staying tight, your head & shoulders come off the ground with ears glued between your shoulders

     3) Hip Thrust From The Ground (5-10 Mins)

    • For this drill lie on the ground with legs up and bent at 90 degrees 
    • Thrust your hips to the ceiling and land with your feet are flat on the ground

    Metcom

    Death by 10m

    At the start of minute run 1 10m Sprint rest for remaining time
    At the start of the second minute do 2 10m Sprints rest for remaining time
    Keep increasing the number of sprints every minute until you cannot complete the alloted reps in that minute
     

     

     

    Resources/Topics

     

    Let Yourself Be Great via CFLA

    Its An Inside Job via Whole Life Challenge

    Continue Reading
  • Friday May 16th

    Skill

    Gymnastic Kipping (15 Min Cap)

     

     1) Review and Practice Dead Bug and The Hollow Position from the floor. (5 Mins)

    • Your lower back, butt, and heels should be touching the ground. Think about pushing your belly button to the floor.
    • Legs and arms straight and together with toes and arms pointed.
    • Staying tight, your head & shoulders come off the ground with ears glued between your shoulders

     2) Partner PVC pipe straight arm pry (5-10 Mins)

    • For this drill, one partner will establish a hollow hold on the floor with a PVC pipe in hand overhead.
    • Partner two will stand overhead of the partner on the floor and hold on to the PVC pipe.
    • The partner on the floor, keeping the elbows absolutely straight, will then pry the PVC pipe down to their hips thinking about engagement through their lats and subscapularis, while the partner standing above, will give a slight resistance (enough so that the PVC pipe keeps moving, but not so much that it stalls in place).
    • Think about placing your big knuckles over the top of the PVC pipe so you maintain a neutral wrist as you pry the PVC pipe down.
    • Each partner should do 3 sets of 5 reps, alternating sets each time

     3) Hip Thrust From The Ground (5-10 Mins)

    • For this drill lie on the ground with legs up and bent at 90 degrees 
    • Thrust your hips to the ceiling and land with your feet are flat on the ground

    Mental Toughness Day

    20 Min AMRAP



    10 BB FS

    10 BB STOH

    10 KBS

    10 KB Halo

    Everytime the BB/KB touches the ground do a 200 M Run

     

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  • Wednesday May 7th

    Skill

    Gymnastic Kipping (20 Min Cap)

     

    The below is courtesy of Shane Farmer and CrossFit Invictus

     

     1) Review and Practice The Hollow Position from the floor. (5-10 Mins)

    • Your lower back, butt, and heels should be touching the ground. Think about pushing your belly button to the floor.
    • Legs and arms straight and together with toes and arms pointed.
    • Staying tight, your head & shoulders come off the ground with ears glued between your shoulders

     2) Partner PVC pipe straight arm pry (5-10 Mins)

    • For this drill, one partner will establish a hollow hold on the floor with a PVC pipe in hand overhead.
    • Partner two will stand overhead of the partner on the floor and hold on to the PVC pipe.
    • The partner on the floor, keeping the elbows absolutely straight, will then pry the PVC pipe down to their hips thinking about engagement through their lats and subscapularis, while the partner standing above, will give a slight resistance (enough so that the PVC pipe keeps moving, but not so much that it stalls in place).
    • Think about placing your big knuckles over the top of the PVC pipe so you maintain a neutral wrist as you pry the PVC pipe down.
    • Each partner should do 3 sets of 5 reps, alternating sets each time

     

    Metcon

     

    Front Nancy

    5 RFT

    400 meter run


    Front squat, 15 reps

    Goals /Keys

     

    • Make sure you are getting below parrallel on squats
    • Maintain an upright torso
    • Scale down to KB Goblet squats if needed

     

    Resources/Topics

    Goblet Squats via Bodybuidling.com

    Sweet Potatoe Hash via CrossFit Invictus

    Continue Reading
  • Tuesday April 29th

    Skill

    Gymnastic Kipping (25 Min Cap)

     

    The below is courtesy of Shane Farmer and CrossFit Invictus

     

    Drill #1 – The Scap Pull-Up

    This movement is simple, but can make or break a pull-up. Establishing the position to pull your scapulae back and down will not only put your shoulder in a better position, but it will also cut down on the range of motion of your pull-up by elevating your chin and clavicle closer to the bar. You will notice a significant improvement in your pull-up speed if you can maintain this position throughout.

    Here is how we suggest getting started:

    • Hang from the bar with hands underneath or just outside of your shoulders.
    • Establish your hollow body position while hanging from the bar.
    • Pull your scapulae down and back – which will result in a slight elevation of your clavicle and chin.
    • Hold this hollow body position with your scapulae down and back for 10 seconds. This is the position we will strive to maintain throughout your pull-ups.

     

     

    Drill #2 – Pinkie/Thumb Drill

    The second drill we will practice here is to begin to create some momentum while in our hanging position by simply internally and externally rotating at the shoulder. That can be a bit difficult for folks to remember though, so we’ll simply call it the Pinkie/Thumb Drill.

    Here is how we coach the Pinkie/Thumb Drill:

    • Establish the scap pull-up position – hollow body, scapulae down and back.
    • Start your swing back by pressing your pinkies into the pull-up bar (external rotation) while maintaining your good hollow body position.
    • Move your chin forward by pressing the knuckle of your index finger into the pull-up bar (internal rotation). Your index finger is right next to your thumb, so for convenience we call this phase “thumbs.”

    (You want to stay elevated throughout both the “pinkies” and “thumbs” phases of this movement.)

    Simply externally and internally rotating your shoulders while hanging from the pull-up bar should help you develop a small, gentle swing while on the bar

     

    Metcon

     

    Bench Mark WOD

    "Annie"
    50-40-30-20 and 10 reps
    Double-unders
    Sit-ups

     

    Resources/Topics

    Beginner's Guide to CrossFit via Tabata Times

    Beyond Grass Fed via Robb Wolf

    Continue Reading
  • Monday April 21st

     

    Skill

    Gymnastic Kipping (20 Min Cap)

     

    The below is courtesy of Shane Farmer and CrossFit Invictus

     

    Step One - The Hollow Position

    • Your lower back, butt, and heels should be touching the ground. Think about pushing your belly button to the floor.
    • Legs and arms straight and together with toes and arms pointed.
    • Staying tight, your head & shoulders come off the ground with ears glued between your shoulders

     

    If you can hold this poistion we can move to the next step.  Other wise lets work on some simplier progressions.

     

    • Start with your legs straight and feet together laying on your back.
    • Squeeze your big toes and heels together.
    • Place your arms, palms down, at your sides.
    • Lift your shoulders up off the floor while squeezing your ankles, quads, and gluteus.
    • Hold for 20 – 30 seconds
    • If you can hold for 30 seconds, go ahead and bring your arms overhead keeping your elbows locked out and rotating through your shoulders. Be sure to keep your shoulders off the ground.

     

    Once we’ve established a strong hollow position we can begin working to strengthen our arm and shoulder engagement in the kipping pull-up. An important aspect of the kipping pull-up is that our lats (the semi wing looking muscle on the back of the armpit) and subscapularis engagement play a large roll in connecting to the bar once we’ve started accelerating with the hips

     

    To be continued next week

     

     

    Metcon

     

    8 Min AMRAP

    Run 200 Meters or Row 250 Meters
    8 Box Jumps
    20 Hollow Body Rocks

    Rest 4 minutes then

    8 Min AMRAP

    Run 200 Meters or Row 250 Meters
    12 DB Cleans
    12 DB Push Presses

     

    Resources/Topics

    Why We Kip via CrossFit Jornal

    Kids Are Not Small Adults via Breaking Muscle

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