Powerful Pull-ups

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.

SCS_CFF_042110-3845The 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

13 thoughts on “Powerful Pull-ups”

    1. Haley, you killed it today! It would have been even better if you didn’t keep running past me; showing me just how bad my cardio really is! 🙂

      Justin, awesome job doing this one RX, there was no way I was even considering trying that!

      100kg HBBS (110kg for 2 reps)

      WOD: 14:25 (40kg/16kg)

  1. Justin, another awesome performance on your end. I couldn’t personally RX this one and had a ton of trouble even with the scaled weights. Thank you to everyone in the 7:30 who cheered me through the last round and especially the last 21 (unbroken!) swings. I just closed my eyes, grunted through the pain and let your yelling and cheering carry me to the finish. Also, thank you Erica for trying to teach me the butterfly! I’m going to work on it throughout the rest of the week!

    1. “I just closed my eyes, grunted through the pain and let your yelling and cheering carry me to the finish.”

      I think you just summed up why I CrossFit.

  2. HB Back squat: 82kg (up from 80kg a couple weeks ago)
    WOD: 18:20 (50kg push press)

    I’m excited that the Rx has scaled up slightly out of my reach again. It’s nice to have something to strive for.

  3. 120kg hbbs
    12:57 wod rx

    probably the worst push press form I’ve ever done in my life… man that looked ugly!!

      1. thanks bud, my only strategy was to not put down the push-presses… i didn’t want to clean them more than i had to. presses were unbroken, but swings were broken in sets of 7reps.

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