My Experience at a CrossFit Seminar

My Experience at a CrossFit Seminar

Written by Coach Brett

This past weekend I attended the Crossfit Level 1 Trainer Seminar in Miami, Florida. Speaking to plenty of coaches that have already completed the L1, I had somewhat of an idea of what to expect but I kept an open mind and was hyped to learn from some of the best in CrossFit.

Here are three major takeaways that stuck with me after completing the seminar:

The Diversity in CrossFit

Crossfit is spreading like wildfire. I already knew that to a certain extent but this weekend opened my eyes to truly how far across the world the Sport of CrossFit is spreading. The first person I met was from Jamaica, he and his best friend opened up the original Crossfit box in Jamaica. Other attendees were from South Africa, Netherlands, and even Egypt. The attendance this weekend set the record for a number of people ever at an L1 Seminar and although all 50 plus of us differed from different backgrounds and personalities, we were all there for one reason and that was Crossfit.

Community Driven

This goes along with my first point, the unity involved with the program is unmatched. From group classes to group seminars, to group competitions the desire to become “fitter” is in all of us and the message Crossfit delivers is loud and clear. You don’t see this in mainstream commercial gyms or training programs.  Not the case here, we all perform the same movements, understand and believe in the CrossFit program, and work to get better together.

Intensity delivers Results

Constantly varied, functional movements, at high INTENSITY. That is the definition of Crossfit. It is the formula that has proven to work and is the formula that all other training programs lack. Specifically referring to the intensity characteristic, it’s what separates the strong from the weak. This weekend taught me intensity is more than just the thought of working hard and fast, but ways to actually measure intensity. The lead training staff set a goal to deliver the message about intensity. They played a joke on us on the first day, they set up barbells next to the pull-up bars and told us we will be performing ” Fran ” which is arguably one of the hardest and most extreme benchmark work out Crossfit has to offer.

Everyone’s facial expressions changed, some people’s smiles turn to stone-cold faces, some people that were tired were woken right up, it was safe to say everyone was left uneasy. The lead trainer started the countdown 3..2..1 and then proceeded to tell us it was just a prank. The reactions were due to people understanding the seriousness nature and intensity it takes to perform Fran.Crossfit programming is set up with the goal in mind to produce the most power. With power comes intensity, and with intensity comes results. Through intensity, we will continue to get stronger both physically and mentally.

Overall I feel like I came back a better coach, athlete, and communicator.



Written by Calvin Sun

For many people, mobility is a bit like rowing upstream. It takes a focused and consistent effort in order to make any progress towards achieving superior suppleness. Minimal effort will only maintain your current level of mobility and flexibility at best. And putting in no effort allows you to be swept away by the current into postmortem levels of rigidity.

We do our best to incorporate mobility drills into our group coaching warm-ups but those exercises are usually geared towards the workout of the day, not your individual issues. Ideally, you should spend a few extra minutes each day working on your specific limitations. We also realize that not everyone has the time to show up to class 15 minutes early or stay a few minutes after to work on a few stretches or drills. However, that doesn’t excuse you from the need to work on improving your mobility.

For the price of a 60-minute massage, you can put together your own mobility kit that will last you indefinitely. We recommend having a few of these tools on hand at your home or office so that you can make sure you are consistently moving towards mobility mastery. Read More…

The Easiest Way To Coach the Kipping Pull up

Written By Mario Ashley

The Kipping Pullup gets a bad rap in the fitness industry. It’s a misunderstood exercise but done properly has potential to build amazing upper body pulling strength.

The “kip” as it is called is a generalized term in the sport of gymnastics that allows for amazing feats of strength on the rings and uneven bars like you might see in the Olympics. The actual kip isn’t even an exercise is the sport of gymnastics. It’s just something you do as a prerequisite to higher level movements like the Iron Cross and Maltese.

The actual kip isn’t even an exercise is the sport of gymnastics. Its just something you do as a prerequisite to movement

I’m not writing this to sell the idea of the Kipping Pull up, in fact, I think you should train all styles of pull-ups. Kipping Pullups, Strict Pullups, Weighted Pullups, and Chin ups all have useful purposes in training.

The intent of this article is to teach coaches and athletes how to easily instruct the Kipping Pull up if they are interested in adding it to their own training.


There are 3 variables that make a great Kipping Pullup:

  1. The Beat Swing
  2. The Pullup
  3. The Push Away

The Beat Swing

This is the most visible portion of the Kipping Pullup. The athlete aggressively flexes and extends the shoulder girdle while flexing and extending the hips in a coordinated manner. From the side profile, it looks more like a pendulum. When the athlete’s shoulder are extended fully the chest remains in front of the vertical plane and the legs remain behind the vertical plane but when the athlete flexes the shoulder the chest swings back behind the bar while the legs and hips shoot forward in front of the vertical plane. This motions done with speed and coordination is known as the beat swing. This is where all the power comes from in the Kipping Pullup.

The Pull up

Learning the beat swing is useless if you can’t do a pull-up. The kip is supposed to compliment someone’s strength by offering more power and cycle rate to the pull-up. Being able to perform strict pull-ups is based on your strength-to-bodyweight ratio. Women usually take much longer to develop the pull-up because of this fact. For instance, I have two women who come into my gym. One lady weighs 180lbs with 35% body and hasn’t exercised in over a year. On the other hand, I have another lady who weighs 135 lbs with 20% body fat and has exercise consistently for the last 6 months. Who will be likely to perform pull ups first? This fact is rarely discussed.

It’s important that we develop an appropriate strength-to-body weight ratio because no amount of bicep curls will ever trump being extremely overweight.

It’s important that we develop an appropriate strength-to-body weight ratio’s because no amount of bicep curls will ever trump being extremely overweight. We have to get their weight down, get them stronger, train the pull-up in various manners and hopefully, over the next year, they’ll be able to perform their first set of strict pull-ups. It’s also important to note that grip strength plays an important role in ones’ ability to perform high rep kipping pullups.

The Push Away

This is the most neglected piece of the kipping pull-up as there aren’t many exercises that describe the purpose of the push away. Performing one kipping pull-up at a time is easy. It’s connecting them that requires coordination. If you can imagine the kipping motion produce a C-shape motion of the chest. In order to keep the kip continues the push away at the finish position is paramount. You literally want to feel yourself repel from the top of the bar, is so much as you feel pressure in your palms from pressing away so hard.

Other Resources

Kip Swing Progression

Butterfly Kipping Pullups