When To Kip & How To Do Kipping Pull Ups

When To Kip & How To Do Kipping Pull Ups

There’s always been controversy surrounding the kipping pull ups. It’s dangerous, it’s cheating, you look like a noodle on the bar.

To be clear, I mostly agree with all of these statements.

First – the kipping pull up is absolutely dangerous for anyone not strong enough to do at least 5 strict pull ups.

If you cannot perform 5 strict (and I mean real-strict, none of this bent leg, bent knee kicking business. Hollow body STRICT!

Second – it’s not cheating.

It’s only cheating if doing a box jump is cheating for a back squat. They’re two different movements. One is strength, one has completely different purposes and applications. If you’re calling it cheating, you’re failing to see the mechanism of the training device.

Go ahead, tell Konstantinov that he’s cheating. https://youtu.be/boLl8rGhJvE

Third – Wet noodles!

Miko Salo doesn’t look like a noodle here: https://youtu.be/NKbeP6Sf5Ik

He looks like a damn animal moving with pure instinctual force.

It’s poetic, it’s brutal…AND he’s using old school small plates. No dropping 95# here.

Anyway, here’s Coach Dan Martin going over technique and standards for the strict kip, then showing how to kip. Enjoy.

11:11 – A Fitness Competition

11:11 – A Fitness Competition


WOD 1 “Big Trouble in Little Haiti”

Run 800 Meters
Row 1,000 Meters
Run 800 Meters

Runs are subject to not be exact distance, and may include obstacles.

Team – 400/400 run-500/500 row-400/400 run

WOD 2 “Thrust or Bust”

Over the Box Box Burpee

RX 75/53 Barbell, 24/20″
Masters 45/33, 24/20″
Scaled 20/15 Dumbbell, 24/20″

Full extension is not required on box jumps. Moth feet must make contact with the box. Box facing and lateral is allowed. Scaled & Masters may step up. RX must jump up, but may step down.

Team – Partner A completes the full workout, then Partner B completes the full workout.

WOD 2.5 RX Only!
“Jump for Your Right to Muscle Up”

In 5 minutes, perform:
100 Double Unders
Max Reps Bar Muscle Ups

In 7 minutes, perform:
200 Double Unders
Max Reps Bar Muscle Ups

WOD 3 “The Twenty Ones”

21 toes to bar
21 wall balls
21 pull ups
21 lunge steps, in place
21 single arm hang power snatches
21 single arm push press/jerks
21 squats
21 burpee pull ups

“The 42’s”

With a team mate, breaking reps in anyway you desire:
“The Twenty Ones”
42 toes to bar
42 wall balls
42 pull ups
42 lunge steps, in place
42 single arm hang power snatches
42 single arm push press/jerks
42 squats
42 burpee pull ups

20/14# ball, 11/10′ target
Chest to/chin over bar
40/25 DB
goblet lunge
goblet squats
8/7′ chest to/chin over bar burpee pull ups

Scaled & Masters
14/10# ball, 10/9′ target
Jumping Pull ups
25/15 DB
goblet lunge
goblet squats
8/7′ burpees, no pull ups

10 minute time limit. For every rep you don’t complete add 1 second to 10 minutes.

Floor Core Vol. 2

Floor Core Vol. 2

To do any athletic endeavor you need core strength, both front and back. This routine focuses on abs, hips and lower back strength. Choose an option that fits your level. Rest as little as possible to get the work done.

Every body wants abs, but don’t nobody wanna get on the floor.

You’re not one of those people.

YOU get on the floor.

YOU get abs.

Do 3-5 Rounds of this. It’s good for you, we promise.

10-20 second V Hold

10-20 Russian Twists

10-20 Medicine Ball Sit Ups

10-20 V-Ups

How to Improve Your CrossFit Toes to Bar in 30 Seconds!

How to Improve Your CrossFit Toes to Bar in 30 Seconds!

Before you start any kipping exercise, you should have several strict reps of that exercise. If you’re not able to do strict Toes to Bar, work on increasing strength with strict knee raises, V-Ups, strict leg raises and other simple core exercises.

Aging; or Understanding That it Won’t Last Forever.

Aging; or Understanding That it Won’t Last Forever.

I’m 43. The realization that these physical gifts I’m allowed won’t last forever is starting to set in.

I no longer feel the need to get into weightlifting wars with kids 15 years my junior, but I’ll still push to beat ’em in a good conditioning test.

My day to day training, loading & intensity has gotten smarter, I’m not laying on my back at the end of every workout, frothing at the mouth; and I feel better for it.

A typical week will look something like:
Monday – Max effort
Tuesday – 75-80%
Wednesday 60%
Thursday – Recovery pace or rest
Friday – Hard effort
Saturday – Play with kids and maybe run
Sunday – Rest and relax

Previously, those would have all said Max effort.

The idea is this: exercise enough to feel good all of the time. If you’re constantly sore and beat up, ask yourself why. Why do you need to push to the point of failure – always. Is it a psychological need? If so, maybe there’s a way to meet that need at a lower intensity.

Instead of focusing on failure and falling on the floor, focus on breathing & technique. Take yourself to that same spot, but use a different skill set to get there. Use certain workouts as an opportunity to refine movements, to understand pace.Just breathe and get your heart rate up, get a little synovial fluid running through the old knees and elbows.

At the end of the day, my biggest concern for my gym members and myself is being able to move well for the long haul. I look at a few 70-80 year olds I know as examples. They eat well, they exercise regularly and they seem to enjoy life because of it.

It seems to me that the next 40-50 years will be all about the decisions I make now, and the consistency with which I implement them.

You may enjoy smashing yourself into the ground every day, and that’s ok for you…if that’s ok for you.

I have found better overall performance (MetCons, 5k’s, running with kids, playing tag and sports, etc.) from a little less volume, picking my battles and listening to my body.

I have also found better balance and a more fulfilling training week without having to compete every day.

I certainly still pick my spots, and likely always will…I just don’t try to over-pick or over-expect or over-exert.

This is my path.

Yours, of course, is up to you.

The Key to NOT Peeing during Double Unders.

The Key to NOT Peeing during Double Unders.

Stop doing Double Unders! Take a seat. What I’m about to say will blow your mind. Well, it’ll at least make you aware of muscles you don’t train regularly, and just might fix a thing or two. Seated? Great! Please make sure it’s a toilet you’re sitting on. Now start to pee. Ok, stop. Now start again. Ok, stop again. Feel that? That’s a Kegel. Don’t keep going. Too many of those during urination can actually lead to problems, but 3 sets of 10 a day can lead to a stronger pelvic floor and maybe even less peeing during double unders!

When should you do them? 
Anytime. Done is better than perfect! You can do these in the car, sitting on the couch, in bed, where ever, when ever. 3 sets of 10 is great, but more is good too. Practice at the pace you’re ‘losing it’ at. Don’t use the bigger muscles (glutes, quads, etc) to do the work. Focus on that ‘pee-stop’ muscle and pulse. Add a few pauses. If it’s double unders, practice at a brisk pace. If it’s 1rm squats, go slow.

Isn’t this just for women? 
Nope. NOT AT ALL! I personally know a group of guys that have gotten (ahem) great results from using these. Lets just say they’re more ‘robust’ now and have an increased ability to do ‘one-more-rep’. All of that blood flow from exercising the pelvic floor creates strength EVERYWHERE.

So, like, results after 2 sessions, right?
Absolutely (NOT)! Just like anything worth under taking, it takes time! It can take weeks or months depending on your pelvic fitness level ( I think I just made that up…what’s your PFL?) Just like anything, if you have questions or you’re not getting what you want talk to your coach and doctor.

Don’t wait, start now. Do it every day. Realize gains now, thank me later.