Monday 2/15/2010 ***The Bear Pull-Up AMRAP***

Max Rounds In 20 Minutes Of:
4 Rep Bear Complex (#95/#55)
10 Pull-Ups

This is one rep:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press

(Remember, In the Bear Complex, you are not allowed to rest the bar on the ground until all 4 reps are complete, touch and go. You can combine the squats, both front and back into thrusters, in fact we encourage it.)

Our Workouts Today Are At Noon & 5:30pm

2.14. What’s with the kipping pullups? Isn’t it “cheating?”

There are a TON of discussions about this on the boards. Try searching for kipping and kipping pull-up via the search function. There is also an entire Crossfit journal dedicated to the kipping pullup. “if you’ll read this thread on the kipping pull-up I think you’ll come to see the move in a different light. It’s a long read (10 pages or so) but well worth the effort. I’ve never seen more thoughtful or complete analysis on the movement anywhere:

NOTE:Greg’s famous quote, “We do your stuff nearly as well as you do, you can’t do ours very well at all, and we do everything that we both don’t do much better than you can. Not very humble, I know, but true.” first appeared in that thread, Here.“Short version: Kipping allows more work to be done in less time, thus increasing power output. It is also a full-body coordination movement when performed correctly, which applies more functionally to real-life application of pulling skills. Last, but not least, the hip motion of an effective kip mirrors the motion of the olympic lifts/kettlebell swings, adding to it’s function as a posterior-chain developer.”

Short Version Answer courtesy of Jesse WoodyHere’s how to do it: Eva T teaches kipping

Comments

steve

15th February 2010

at 4:17 pm

The noon class substituted ring push-ups for the pull-ups.
Steve: 7
Will: 7
Glynn: 6.5
Mark: 6.5
Christine: 10 (35#)
Brittney: 8 (35#)
Aaron: 6.5 (85#)
Ryan: 6
afternoon:
chris d:
jessica: ?
kristin e: ?
sandy: ?
kevin: ?
drew: ? 1st xfd workout
erik: 7
john f: 8
zack: 10 + 2 bear c2
troy: #45 & ring row
adrian: 7
chris p: 6 ring rows #65
kevin b: 9
james s: 8...5 pull-up
mike s: 8 + 1/2 c2b
brad: 10
jake: 7 #65 5 p/u
randy: 9
neil: back sq, press, deadlift then 4 rds 7 min @#75 4+4
rick: back sq, press, deadlift then 5 rds 10 min @#65 4+5

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aaron

14th February 2010

at 11:24 pm

“We do your stuff nearly as well as you do, you can’t do ours very well at all, and we do everything that we both don’t do much better than you can."

So there.

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