Yep, you heard me! No kipping pull-ups allowed . . . for the next 3 – 4 weeks that is. As we move into our next programming phase we are once again shifting gears and focusing on TA-DA! our weaknesses!
There is a huge gap in our strength (aka: weakness) in terms of moving from banded or assisted pull-ups straight into a violent and often times improper & dangerous kipping pull-up swing. We know you are eager to get your first unassisted pull-up, but as we teach you in the On Ramp Course, there is a proper strength progression that we all must follow. You have probably heard me saying “Unless you have 10 unassisted dead-hang pull-ups you have no business swinging away on the pull-up bar”. Well, I’m tired of just “saying it”. That is why we are enforcing the NO KIP rule all across the board and taking you all back to basics. Coaches included.
Our emphasis over the next few weeks will be on the fundamental body weight movements we all know and love: the pull-up, pushup, handstand pushup, and toes to bar. We will eliminate the kip (or swing) from ALL pull-ups and instead execute our movements S.T.R.I.C.T. If that means we are all back in bands come Tuesday- then so be it. After a couple of weeks of strict movements we will all be a hell of a lot stronger which equals safer in terms of the kipping pull-up. Just in time for the CF Games Open!
And of course we will continue to train our barbell lifts and ancillary movements- this is still CrossFit 🙂
“What does all this mean?” No worries, your coaches have got you covered. Just show up for classes and we’ll explain more . . .
Until then, read this.