Tag Archives: Kipping

Sunday, 8/12/12

11 Aug

CROGA at 10am, with Tim.
WORKOUT OF THE DAY at 11am, with Tim.
INTRO to OLY with Jim, 12-130pm.
ADVANCED OLY with Jim, 2-4pm.

4 frames of the kipping pull-up.

SELF-MYOFASCIAL RELEASE: As needed, for 5 minutes.

MOBILITY: Coaches’ Choice, 5 minutes.

DYNAMIC WARM-UP: Agility Ladder Fun, 5-10 minutes.



Complete as many rounds in 20 minutes as you can of:
Run 400 meters (in our case 500m, but it’s an out and back run on Chestnut – just to 11th and back).
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Past times we’ve completed “Nicole” along with tips for doing so 🙂

.31 miles or roughly 500m


Friday, 7/6/12

5 Jul

In honor of FRIDAY. Maybe you’ll find this funny… maybe you’ll find it annoying…

Amber’s team looks on while she crafts the makings of a great box jump: solid balanced landing, knees in line with toes, back in neutral, and chest up. It’s simple but VERY important!

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders as needed 5 minutes.

DYNAMIC WARM-UP: Run through the Neutral Grip Kipping Muscle-up Drills.

SKILL WORK: 10 minutes of additional muscle-up practice.


Previous times we’ve done Cindy.


AMRAP in 20 minutes of:

5 pull-ups

10 push-ups

15 squats

*list YOUR previous best Cindy score on the board BEFORE you begin the workout.


If some things are frustrating in CrossFit, don’t worry.  You’re not the only who’s frustrated!  And believe us, PROGRESS is inevitable as long as you SHOW UP.  That said, here are some thoughts from a member who was working towards “better pull-ups” during the CFCC BCCC as one of his performance-related goals.  His exchange with one of our counselors was JUST great and I had to share it with you. ENJOY!

The pullups?…Oh yeah….the pullups!  Right.
Here’s what happened to the pullups … (see, what happens when you ask all of these questions, you get truth that sounds like excuse — not my fault) … in their serial steps:
1. I did two weeks of the get diesel plan on the pull up bar. 
2. Things were cool and I felt good about myself. 
3. Then I learned to kip. 
4. Which was cooler — by a good amount. 
5. Then I practiced doing metcons like a normal crossfitman (meaning without those silly bands). 
6. I felt gooder about myself. 
7. Which was cool. 
8. Then I got sick and seemed to be representing every person in Philadelphia that needed a lawyer for about two weeks (the kid was bizzay!).
9. I felt good about myself, but was slinging snot out of my head like whoa and was trapped behind my desk with no reprieve!
10. I decided to Murph it up.  RX.
11. I did it in 48:00.  Which was cool.  But I could have done it faster.
12. I left Murph with less hand than I had when I got there.
13. Now my hands bleed when I pick up heavy things — e.g. my own body weight.
14. I bitch about it a good deal.
15. I still feel good about myself.
16.  Which is cool.
So…depending on how you look at it, the pull up thing worked.  I kip decently.  And look like I’ve actually been doing this crossfit thing. 
17. I finally feel like I belong.
18. Which is the coolest.

Back to Basics. Plus “Fran” every Friday.

7 May

UPCOMING EVENTS (mark your calendars now!)

PALEO POTLUCK.  At CFCC. Saturday, May 12th.  530-730pm.  Bring a dish with the ingredients.  Best three GREEN dishes win prizes!

A MINDSET FOR SUCCESS: Seminar for Procrastinators Everywhere, May 20th.  2-5pm

PROM. June 23rd.

DECATHALON.  Registration opens 6pm, May 13th.  The first 10 tickets sold are $50 off!

PROGRAMMING for our regular CrossFit “WORKOUT OF THE DAY” Sessions:

As CFCC waits for a few of its full-time Coaches to finish up their studies (Go, Sammy and Liz!) we will be doing as much as we can to make sure that our classes run as smoothly as possible given the ever-growing numbers of members, and class opportunities. In addition to all this, we eagerly await the addition of a little more help to our staff (both Coaching and Administrative) – in the meantime, this cycle is ALL about getting back to the basics.

If you are new to CFCC, it’s the perfect cycle to gain your sea-legs with. The format will be a little easier, with warm-ups staying MOSTLY the same for the same days and a lot of your single-limb work being placed in position at the beginning of the hour. Skill work will stay the same for the days that you are doing upper body strength work as well which will mean that we’re able to increase in strength, cross-sectional stability, and skill.

You’ll notice too, that instead of consistently focusing on many benchmarks only on certain days of the week – we are focusing on just one this cycle: Fran. For everything you ever needed to know about “Fran”, please examine the below:

The Story of Fran.

Fooling Around with Fran.

What is a Benchmark Workout?

Are we trying to specialize in one workout? No. Not really. We are trying to see what effect can be had by taking a cycle to work on kipping, a skill that is absolutely a huge part of your understanding of proper mechanics, mobility, and power output in CrossFit. We are taking that skill and transferring that to a small volume (45 total reps in “Fran”) while simultaneously experimenting with what the mind can do when presented with a test of intensity more frequently (kipping pull-ups alternated with relatively light thrusters in “Fran”). Sure you can get “Fran” done in under 6 minutes. As rx’d. But just how DOES someone think themselves into completing more than the guy next to them with the same abilities? That comes from a lot of heart, preparation, and a respect for the phrase “every second counts”.

For more inspiration, check out these performances:

The Men’s Master’s Division (+50yrs.) at the CrossFit Games completes “Fran” 

Mel Ockerby completes “Fran” in the Team Competition of last year’s CrossFit Games in 238. 

ODE TO FRAN – it’s kind of a big deal.

One-armed Fran (yes, the pullups too) from Rob Orlando.

The first ever men’s sub-two-minute Fran.

MONDAY: Back Squat: 3, 3, 2, 1 – Single Leg Warm-up
TUESDAY: Press: 3, 3, 2, 1 – Single Arm Rowing Warm-up and Handstand Push-up Activation.
WEDNESDAY: Weighted Chest-to-Bar Pull-up (Pronated Grip): 3, 3, 2, 1 – Kipping Warm-up and Skill Work (Butterfly and Gymnastics).
THURSDAY: Clean and Jerk, up to a peak of 1 every week. Short Conditioning Work.
FRIDAY: Conventional Deadlift: 3, 3, 2, 1 – FRAN every week.
SATURDAY: Running and Rowing Skill Work
SUNDAY: Team/Partner Workouts

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.


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).


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.


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.


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.

C&J – 205/115#


“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.