Happy Friday & Some Kipping Drills

Coach Melissa Hurley works with Invictus member, Fafa, on her kipping swing.

3 Drills for Kipping Chest-to-Bar Pull-Ups
Written by Nichole Kribs

I have worked with several people who have great kipping pull-ups but struggle to get their chest to the bar for kipping chest-to-bar pull-ups. Does that sound like something you’ve struggled with? If so, then read on for my top three drills to help you achieve kipping chest-to-bar pull-ups.

Drill #1: Banded Push-Away Drill

Place a band at the top of the pull-up bar. Use assistance to place one leg into the band and pull yourself up so your chest touches the bar. Hold this position for 3 seconds then push-away from the pull-up bar. I find it helpful to imagine the pull-up bar being a barbell and you are bench pressing the pull-up bar away from your chest.

You can also use a box to step onto and assist you to get your chest to the pull-up bar.

How do I incorporate this into my regular training schedule?

Add this into your training session twice a week as a warm-up drill.

Two to Three sets of:
Banded Push-Away Drill x 4-6 reps
Rest as needed

Drill #2: Strict Pronated-Grip Chest-to-Bar Pull-Ups

I can’t emphasize the importance of developing strength to complete strict chest-to-bar pull-ups. If you don’t have strict yet, then I’d recommend using a band to help you get your chest to the bar or use a partner who can assist in spotting you. Below is a video on how to safely spot a training partner.

How do I incorporate this into my regular training schedule?

Add this drill into your accessory session either at the beginning or end of your training day, two times per week.

Three sets of:
Strict Pronated-Grip Chest-to-Bar Pull-Ups x 5 reps (use assistance if needed)
Rest 60 seconds

Drill #3: Bat Wings

This is an absolutely fantastic drill to incorporate into your training. This drill essentially puts you in the same position that you will be in when your chest touches the bar at the top of your kipping pull-up. Development of the upper back, along with helping reverse protracted shoulders, is a crucial piece to getting efficient kipping pull-ups while keeping your shoulders safe. When doing Bat Wings, make sure to pull the kettlebells high while squeezing the shoulder blades together so you can isolate those rhomboids.

How do I incorporate this into my regular training schedule?

Add this as a finisher in your training two-three times per week as follows.

Three sets of:
Bat Wings x 5 reps @ 1515
Rest as needed

Hopefully these drills will help you achieve kipping chest-to-bar pull-ups or improve your efficiency with them.

Also Check Out…

The Only Three Reasons You Still Can’t Do A Pull-Up

What’s The Difference Between Kipping And Butterfly Pull-Ups

Reverse Snow Angels – Purveyors Of Posture

Friday Friday Friday

Here is what we have going on today.

 

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

DT

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Friday At Last

Well we made it through another week and another open.  Here is what we have going on today.

The Crew
CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington, WA 98223

Complete as many rounds and reps as possible in 14 minutes of:
40 Single-Unders
30 Alternating Dumbbell Snatches
20 Goblet Squats
10 Strict Pull-Ups

Wednesday & The Open Is Over

Well here we are at the half way marker for the week.  I just want to congratulate Jenny Coleman on winning our open challenge.  I would also like to say how proud I am of you all.  What a great time we had getting fit.  Well Here is what we have going on today.

Sue getting some banded muscle ups in. CrossFit Orenda 3810 166th Pl. N.E. #106
Arlington,WA 98223

For time:
40 Wall Ball Shots (20/14 lbs)
20 Burpee Box Jump-Overs (24″/20″)
30 Wall Ball Shots
15 Burpee Box Jump-Overs
20 Wall Ball Shots
10 Burpee Box Jump-Overs

Monday Monday Monday

Happy Monday.  With some new changes in the gym I would like to thank all of you for having patience and being open to the process.  There are some exciting things coming our way as a community.  We have removed some of the obstacles to get us there.  Well with that being said great job on the open as a community.  Here is what we have going on today.

 

CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington, WA 98223

Stength

Snatch Complex

Metcon

Every minute, on the minute, for 10 minutes (5 sets of each):
Minute 1 – 5 Hang Squat Snatches
Minute 2 – 6 Bar Muscle-Ups or 12 Pull-Ups

Pick a weight for the squat snatches that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.

Another Open Workout Is Here

Well here we are at the announcement of another open workout.  How have you prepared.  Here is what we have going on today.

Some Afternoon Fun
CrossFit Orenda
3810 166th Pl. N.E. #106
Alington, WA 98223

****

Thursday  CrossFit
Warm-up
10 Push Ups
10 Ring Dips
10 Kettle Bell Swings
20 Sit Ups
3 X Through
****
Weightlifting
Bench Press (4 X 5)
Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 2-4 reps @ 20X1

Followed by…

Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ 90% of today’s heaviest set

****
Metcon (No Measure)
Two sets for max reps of:
90 seconds of Assault Bike for Calories
Rest 30 seconds
90 seconds of Ring Dips
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Push-Ups
Rest 30 seconds
****
Accessory Work
Metcon (No Measure)
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold

Monday Monday Monday

What an amazing week last week.  The Gym is really taking shape and finding its own.  It is amazing to see all the growth for all members.  Our community is so amazing.   Congratulations to every one as well on their second CrossFit Open Workout.  With that said here is what we have going on today.

The Crew
CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington, WA 98223

Sandra Making It Through 18.2 CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington, WA 98223

 

Monday CrossFit
Warm-up

Metcon
Metcon (6 Rounds for time)
Baseline Interval Test
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10′)
Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.

 

 

CrossFit Pilchuck Arlington CrossFit Orenda Fitness CrossFit Open 2018

 

Wednesday & Half Way Through The Week

Happy Wednesday.  Just a heads up we are now able to help with all your supplements needs. 

We have Three amazing products.  Ask me for details on how to get a hold of them.

Here is what we have going on today.

No automatic alt text available.

 

Metcon

For time:
50 Wall Ball Shots (20/14 lbs)
100 Double-Unders
40 Wall Ball Shots
80 Double-Unders
30 Wall Ball Shots
60 Double-Unders

Friday & The First Open Workout

OPEN WEEK 1
17:00 PT, THURSDAY, FEB. 22, THROUGH 17:00 PT, MONDAY, FEB. 26

WORKOUT 18.1
Complete as many rounds as possible
in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row

****
VARIATIONS
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell
Scaled: (Ages 16-54)
Men perform hanging knee-raises, use 35-lb. dumbbell
Women perform hanging knee-raises, use 20-lb. dumbbell
Teenagers 14-15:
Boys use 35-lb. dumbbell
Girls use 20-lb. dumbbell
Scaled Teenagers 14-15:
Boys perform hanging knee-raises, use 20-lb. dumbbell
Girls perform hanging knee-raises, use 10-lb. dumbbell
Masters 55+:
Men use 35-lb. dumbbell
Women use 20-lb. dumbbell
Scaled Masters 55+:
Men perform sit-ups, use 20-lb. dumbbell
Women perform sit-ups, use 10-lb. dumbbell

****
NOTES
This workout begins with the athlete standing on the floor under
the pull-up bar. After the call of “3, 2, 1… go,” the athlete may
jump up and perform toes-to-bars. After 8 reps are complete,
the athlete will move to the dumbbell for hang clean and jerks.
The athlete must complete 5 clean and jerks on one arm, then 5
on the other arm. He or she will then move to the rower and pull
14 calories (12 for women). The monitor must read 14 calories
(12 for women) before the athlete can unstrap and move to the
pull-up bar for the next round.
The athlete’s score will be the total number of repetitions
completed within the 20-minute time cap. Each calorie completed
on the row will be equal to 1 rep.

CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington,WA 98223

Well Monday Was Good. Here We Are At Tuesday!

Happy Tuesday.  Well we made it through Monday.  Remember to be careful in the parking lot .  Here is what we have going on today.

 

CrossFit Orenda
3810 166th Pl. N.E. #106
Arlington, WA 98223

****

Tuesday CrossFit
Warm-up
10 KB Dead Lift
10 American KB Swings
10 KB Row 5 / each arm
10 KB Stiff Leg Dead Lift
3 X Through
****
Weightlifting
Deadlift (3 X 6)
(let the barbell come to a dead-stop on each rep, open your hand with the barbell on the floor, then re-grip and lift)
Rest 3 minutes
****
Metcon (Time)
Complete rounds of 21, 15 and 9 reps for time of:
Hang Power Clean (115/75 lbs)
Bar-Facing Burpees Over the Barbell

CrosssFit Arlington Pilchuck Kids CrossFit Smokey Point