Why I’m Doing The Open: Joe B.

Age: 62

Occupation: Retired

Classes per week : 3

Family: Married, 3 kids (55, 43, 33),  5 Grandkids (3 boys, 2 girls)

How long have you been doing CrossFit? 1.5 years

How many times have you competed in the Open? This is my 1st Open

Why did you choose to compete in the Open this year? I knew it would be a great challenge. I also wanted to join my classmates that I train with weekly.

What has been your favorite part about the Open so far? The anticipation leading into the workout and the camaraderie that we have built in our Master’s program.

Anything else you would like to add? The Open is really challenging and personally rewarding. Reaching physical and emotional limits that I thought weren’t possible and pushing through those barriers feels good. That’s CrossFit in a nutshell and why I love CrossFit. Doing the Open, and group class with great people that teach you and make you better is the icing on the cake.

Why I’m Doing The Open: Trevor H.

Age: 47
Occupation: Recruiting (Headhunter)
Classes per week: 3-5
Family: Married 3 kids – 28, 24, 22 and a Savannah cat named Nala

How long have you been CrossFitting?  It will be 2 years this May.
How many times have you competed in the Open?  This is my first year doing the Open.
Why did you choose to compete in the Open this year? Heard it was fun and challenging so thought I’d give it a go.
What is your favorite part about the Open?  I love how the CrossFit Games website tracks everyone participating worldwide. The database can track scores based on each workout and age division. This allows me to see how I stack up globally against others the same age.  I also like the high energy “game day” environment on Saturday when we all go through the work out together. I also get nervous anticipating what the workout will be every Thursday when they announce it online.
Anything you would like to add? The Open has really “opened” my eyes to how far off I am and where I would like to be in my personal fitness.  Going to class you can always choose the lower weight or the scaled movement.  In the Open, you are forced to do a higher weight or the RX movement.  I’ve decided to work on the harder movements this year and try to master exercises like the double-under while pushing myself to use heavier weights used in RX workouts. Isn’t that the whole point? Otherwise, I might as well be going to Planet Fitness.
P.S. I’m gonna smoke Mario in the Open… NEXT YEAR.

The Easiest Way To Learn the Kipping Pull up

Written By Mario Ashley, MBA, Owner Naples S&C

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