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Posted on April 9, 2014
Mary getting triple extension!
Sometimes, I hear people get a little upset when a workout doesn’t include a barbell and heavy weights. Today might be one of those days, but think twice before getting upset over this. The importance of bodyweight movements (like the burpee and pull up) should not be overlooked.
The body awareness, cardio respiratory response, strength, power output, and more that can be gained from working bodyweight, gymnastics skills are super important when it comes to developing our capacity to move heavy weights safely and efficiently. In working movements like the pull up and the burpee, we can go for longer without running our bodies down. Also, as Carl Paoli explains in this video, we develop skills that are so important in their transferability to everything else we do in CrossFit.
Still don’t have your kipping pull up? Take some time to watch this awesome video, where Carl goes over the progression for this movement. Who knows? Today might just be your day! If you’re not quite there, use this a tool to help to build up to the day when you do get the kipping pull up.
In this progression, Carl breaks down the Kipping Pull Up by building on the Bar Kip to assist Pull Ups and to make them quicker. It's important to take the time to practice this skill, especially the transition from the Kip to the Pull Up, and then from the push down back into the Kip. Transitions are where much of the magic happens, and often where most of the faults occur!
WORKOUT FOR THURSDAY
Every odd minute
10 Burpee box jumps
Every even minute