What is more typical than Crossfit kipping pull ups. Outside Crossfit movement is often looked down upon as a silly exercise. What’s the point? Why all this kicking in? We use kipping pull ups because then we can take several repetitions, faster. And what good is it?Yeah, we get higher “power output” and thus higher intensity. And why do we want it?Because its higher intensity means more training outcomes.

A typical strict pull up can be compared with a shoulder strain. Only a few muscles are involved and one can not move particularly heavy weights, or do it very fast. A kipping pull up is then more like a push press. By involving more muscles can lift heavier weights faster.

Is one exercise better than the other? No. They are different and for different purposes. If your goal is to exercise maximum force using a shoulder press and a strict pull up (possibly with extra charge). If the goal is endurance strength and conditioning, use a push press and a kipping pull up.

Now it has been mostly a matter of pull ups but the same applies to other exercises toes to bar muscle ups and that we will work on this week. Overall, there is kipping movement virtually the same. The power comes from how we open and close the hip.

Right guys, the last 3 of the nine fundamental CrossFit movements.

But do not look at this and think ‘I have this, I am not going this week’. The deadlift may be one of the easier movements to preform, but not many people have it perfected. If they did, everyone would be cleaning 2 times their bodyweight or more.

This is the base movement to the olympic lifts. So, if your deadlift is perfect, we can then touch up on things like: Sumo deadlift, Sumo deadlift high pull, Med ball clean, Clean high pull, Snatch deadlift, snatch deadlift high pull….etc etc….

So wrapped up, I want to see everyone there. This looks like an easy class, but not many people in the gym have all those movements down pat. You want to get stronger and more technical on the OL lifts? Then lets see you come and get it!

Press series starts with the Shoulder/Military Press. Moves onto the Push Press. Then the Push Jerk and finally finishes with the Split Jerk.

This is a great opportunity to touch up on some of the basics and also to learn some of the more technical stuff on the split jerk.

We start again with the elements basic skills that all work to master and hone. First is Squat Series.

All were born with a perfect squat. All young children can preform deep squats without any problem with your back straight “ass two grass.” Most people close the hip almost never more than 90 degrees. It is no wonder that it eventually then can be a bit difficult to take a deep squat. As Kelly Starrett from MobilityWOD says: “sitting is toxic.” But the problem is not always flexible. For many, it is as much a matter of ordination and to accustom the body that it is okay and safe to walk far enough down.

The focus this week is on the basic squats without weights. We also look at the front squat, back squat and overhead squat. Elements hours this week is perfect for those who are new (maybe just got done with the on ramp) and all others who also want to work on getting a better squat. I always see someone coming in from the on ramp program and has a perfect squat from day one. Unfortunately they are an exception. The rest of us have to work with it.

People think that as soon as they can walk that they can run.
Here at CrossFit we know that there are ways to run and there are ‘better’ ways to run.
The same applies to Rowing. Its not as simple as sit and pull.
Come to the elements class and learn the ‘better’ way to row.

One of the most technical movements we preform. The olympic lifting ‘Snatch’.
Join the class and learn how to correctly move the bar from the ground to overhead in the best way.
Learning this movement correctly will help you produce a lot more explosive power and result in you being able to lift a lot more weight overhead.
Then it gets fun!

Come in and learn the proper technique to perform efficient double unders. To get consistent DU’s for your CrossFit training.

Check out Buddy Lee: http://www.youtube.com/watch?v=hXovowbMsLE

This weeks elements breaks down all the elements involved with the big round balls of concrete we call Kettlebells.

There will be the basics: Swing, One hand, Clean, Presses, Snatch, TGU and everything in and around.

This week, elements will focus upon correct technique for handstands, handstand walking, handstand push ups, correct scaling and anything else you can think of in a handstand.

One of the more technical movements we perform in CrossFit.

Lets see loads of people here learning how to pick up weight from ground to front rack.

Just remember ‘Slow is smooth and smooth is fast!’

Crossfit is known for muscle ups. For tackling this exercise is not an exercise at all, but for the rest of us can be challenging muscle ups. It requires some strength, but more importantly is the proper technique.

Hope we get to see some first muscle ups this week! Always fun when someone gets his first muscle up. It’s a pretty cool feeling to hang below the rings and then suddenly be over.

What is more typical than Crossfit kipping pull ups. Outside Crossfit movement is often looked down upon as a silly exercise. What’s the point? Why all this kicking in? We use kipping pull ups because then we can take several repetitions, faster. And what good is it?Yeah, we get higher “power output” and thus higher intensity. And why do we want it?Because its higher intensity means more training outcomes.

A typical strict pull up can be compared with a shoulder strain. Only a few muscles are involved and one can not move particularly heavy weights, or do it very fast. A kipping pull up is then more like a push press. By involving more muscles can lift heavier weights faster.

Is one exercise better than the other? No. They are different and for different purposes. If your goal is to exercise maximum force using a shoulder press and a strict pull up (possibly with extra charge). If the goal is endurance strength and conditioning, use a push press and a kipping pull up.

Now it has been mostly a matter of pull ups but the same applies to other exercises toes to bar muscle ups and that we will work on this week. Overall, there is kipping movement virtually the same. The power comes from how we open and close the hip.

Right guys, the last 3 of the nine fundamental CrossFit movements.

But do not look at this and think ‘I have this, I am not going this week’. The deadlift may be one of the easier movements to preform, but not many people have it perfected. If they did, everyone would be cleaning 2 times their bodyweight or more.

This is the base movement to the olympic lifts. So, if your deadlift is perfect, we can then touch up on things like: Sumo deadlift, Sumo deadlift high pull, Med ball clean, Clean high pull, Snatch deadlift, snatch deadlift high pull….etc etc….

So wrapped up, I want to see everyone there. This looks like an easy class, but not many people in the gym have all those movements down pat. You want to get stronger and more technical on the OL lifts? Then lets see you come and get it!

Press series starts with the Shoulder/Military Press. Moves onto the Push Press. Then the Push Jerk and finally finishes with the Split Jerk.

This is a great opportunity to touch up on some of the basics and also to learn some of the more technical stuff on the split jerk.