Kip

Back Kip to Support Progression Pt.1

In this progression series, Coach Carl demonstrates how to change orientation on the Rings from an Inverted Hang to Support by using a Back Kip. Similar to the Kip Up to Support, this is another way to use explosive hip power to change orientations and bring the body up and over the rings.

In this video Coach Carl demonstrates the components of the Back Kip progression on low rights. This movement breaks down into an inverted hang, to an inverted pike hang, kick out to back lever, to a deficit push up. It is important that the athlete has a good strong shoulder and adequate mobility while practicing these movements, starting with the ability to perform Deficit Push Ups.

Back Kip to Support Progression Pt.2

In this progression series, Coach Carl demonstrates how to change orientation on the Rings from an Inverted Hang to Support by using a Back Kip. Similar to the Kip Up to Support, this is another way to use explosive hip power to change orientations and bring the body up and over the rings.

In this video Coach Carl moves through the progression by using the band for support and assistance.  In this case, the band helps support the athlete while in the back lever position, and also with the deficit push up into the support position.  The goal of this progression is to be able to transition between all three master positions of this movement: from the inverted hang, pike out to back lever, then push up to support.

Back Kip to Support Progression Pt.3

In this progression series, Coach Carl demonstrates how to change orientation on the Rings from an Inverted Hang to Support by using a Back Kip. Similar to the Kip Up to Support, this is another way to use explosive hip power to change orientations and bring the body up and over the rings.

In this video Coach Carl demonstrates the Back Kip full movement and discusses the appropriate ring height to help progress through the movement. Additionally, finding a way to hang the rings with long straps will help reduce the amount of swinging and enable "still rings".

Bar Kip Progression

In this progression Carl breaks down the kip (or tap swing) on the bar as a lead in to other skills.  It's important to focus on maintaining tension throughout the entire body and bow by switching between a globally flexed (hollow body) or globally extended (superman) position without breaking or bending locally to lose power or cause any stress.

Bent Arm Pike Press to Handstand, Lower to Inverted Hang, Kip Up to Support

  • From a support hold, roll your body forward to bring your hips up
  • With the legs straight, extend your hips and drive your heels straight up to press into a handstand
  • From the handstand position, lower yourself into the bottom in a flexed arm position
  • Transition the grip and allowed your body to drop into an inverted hang
  • With legs still straight, flex and fold the hip into a pike position bringing your knees to your nose
  • Extend and open the hips in one explosive while driving your heels down to create forward rotation of your body around the rings and finish in a support hold

Blocking Movement for Quality Pull Ups

In this series, Coach Carl demonstrates how to apply the concept of blocking movement to clean up positions and facilitate skill transfer. We've seen this demonstrated with the Push Up progression already where we do that movement with the elbows in, and now it's time to take this concept to other movemnts to clean up your form.

In this video, Coach Carl and Courtney work cleaning up the Pull Up by forcing the feet to stay together throughout the whole movement.  They accomplish this by tucking and holding a Slingshot between the athlete's feet while doing the Pull Up.  While this may significantly slow down the movement and may feel more difficult and more work, it will help the athlete focus on better mechanics and greater efficiency by tightening up the legs and activating the hips in a better position to drive the athletes up to the bar.

Chest to Bar Pull Up with Kip

... (details coming soon)

Chest to Bar Pull Up with Kip and Kick

... (details coming soon)

CrossFit Games Breakdown - Regionals Workouts - Pt.2

With the 2011 CrossFit Games Regionals Workouts announced ahead of the competition this year, we are fortunate enough to get a chance to break down some of the key gymnastics movements for you with some final coaching tips and cues. In this video, Carl talks about the Handstand Push Up, and how to take it from chest against the wall as you've trained with the GWOD and skill transfer doing it with your to back against the wall.

Another KEY cue is to maintain proper head position - don't look at the ground as it will certainly compromise your position.  Look off into the distance, and even look away from the ground towards your toes to guarentee that you send your heels towards the wall even if you go with a kip.  As we've taught you on GWOD, kipping is one of those tools you can and should use for the right PURPOSE - and in this case a short kip can give you more pop while a big kip can help you reset your position if you are fatigued.  Strategize with your tools from your training, it could save you precious time and energy from having to coming down and then kick up to restart again.

CrossFit Games Breakdown - Regionals Workouts - Pt.5

With the 2011 CrossFit Games Regionals Workouts announced ahead of the competition this year, we are fortunate enough to get a chance to break down some of the key gymnastics movements for you with some final coaching tips and cues. In this video, Carl talks about the Pull Ups, and strategies to preserve your hands to minimize suffering down the line.

There will be Pull Ups, and there will be a lot of them. And if you are not prepared, most likely your hands will tear from the volume and you'll put the subsequent workouts at risk. Recall the GWOD training you've done with practicing your false grips, and try to apply a bit of that grip to the bar to minimize rubbing and friction on your calluses - use your wrists instead to pivot, and it'll work whether you kip, butterfly, or do it strict like a beast.

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