A bunch have you have gotten your first unassisted pull-ups in the last couple of weeks. Great job. That look of surprise and excitement after someone reaches a goal, thought to be far out of reach is priceless. Pushing ourselves to reach those goals is what CrossFit is all about. Well, that, and increased power output. With both of those things in mind, we’re working on kipping pull-ups this week.
The kipping pull-up is a more powerful, full body version of the movement. The beginning and end of the range of motion are identical, we’re just trying to get through that range of motion for more reps in a shorter amount of time. If you’ve been working on your kip, now’s the time to take it to the next level. If you’ve never tried a kip, this is the week to begin a journey towards a goal of your own.
June 14th, 2010
Skill: Kipping Pull-ups
Strength: High Bar Back Squat 5-5-5
WOD: Complete 3 rounds for time of:
550m Run (1 lap around block)
12 Push Press (60kg/40kg)
21 Kettlebell Swings (24kg/16kg)
Monday is day 18 of the 100 Burpee Challenge. It is now 171 burpees to buy in.
The Red Sox have Monday off, after taking 2 of 3 from the Phillies over the weekend. No game, means parking all day at CrossFit Fenway