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Mashpee, MA 02649
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August 09, 2010

Back Squat
Work Up To Your 3 Rep Max
Do 5 Sets Of 3 At That Weight Each Attempt Counts As A Set.

Followed By
L-Sits Or L-Tucks
Accumulate 2:00 Rest As Much As You Need To Make It As Legit As You Can. Only 90 degrees or higher gets on the board.

I am often asked question such as “When can I learn the kipping pull up?”

A. If you don’t have a strict pull up- preferably 5 or 10 strict pull ups- then the kipping pull up is simply not a movement you are ready for. If you aren’t strong enough for it you will not have the control to swing safely. What that means is that if you insist on kipping prematurely you are handling too much weight with bad form-a terrible idea for any exercise. Sure you could shave a few seconds off your time, and it doesn’t look as cool to kip or do strict with a band (actually it looks better than swinging wildly) But your chance of injury is drastically increased. Your goal should be to get stronger, strong enough to support the shoulder and other areas of connective tissue, learn to swing under control, and develop the needed flexibility. The best way to get the strength and development you need is to use the necessary band in the WODs and do controlled negatives after WODs a couple times a week to practice. It’s really no different in any of the movements or anything else. Nobody learning a sport or profession jumps right in to the deep end- think police officer or Race Car Driver driver-lots of training is put in for their own safety.

Here’s a question that I hope everyone knows the answer to-

When should I as a member of CrossFit Cape Cod advise others on how to kip or how to be faster in burpees by dropping to the ground or how to do any of the exercises the way I think they should be done or the way I saw on that really great video?

Answer- Absolutely Never. Period. It’s not a control thing. Its a safety thing. No one wants to be responsible for hurting someone else. Everyone can take comfort in the fact that we are doing everything we possibly can to be as competent and effective as trainers as we can. This is not a hobby for us it truly is a career and way of life. We want to make you all as fit as possible and would never hold you back.

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  1. Traci Reply

    What movement are we doing the 5 sets with?

  2. MattR Reply


    admission of guilt…I dorked out today and dropped the bar on the chalk bucket…will serve my penance without complaint…good insights on scaling & the risks of informal coaching…i’ll stay patient with the kip

  3. Littles Reply

    Thanks Mark and Sarah for hosting the gymnastics cert this weekend. SO much fun!
    I have a ton of upper body strength to gain, so I’ll be doing strict pullups in a band from now on till I get some realsies strung together.
    If anyone sees me kip in a band please yell at me.:)

  4. Drew Reply

    mystery exercise???? thanks for the reminder on giving advice, sometimes it’s hard to keep my mouth shut, yet another muscle group i need to work on. Also is humble pie paleo? hello bands, we meet again.

  5. ErinM Reply

    Oh…. But I just got to red band:( I’ll be seeing you again GREEN band….thanks for the advice 🙂

  6. Mark Lee Reply

    Sorry about the omission of the movement-haha!

  7. sarah lee Reply

    Way to go shanna! 195 pound back squat. Sorry Heather… You are going to have to hurry home and regain the number 1 spot!

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