Kipping

Sorry we've been off the air the last couple of weeks. Last week I was a bit too busy to post about what we have been doing in the Stonehill CrossFit program. But this week we're back with kipping and a lovely little team WOD, inspired by a recent effort at the Tribe Fitness Club in Indra Nagar.

Today's work:

Warm up: a selection of squats, bear walks, wall walks, lunges and cartwheels.

Skills:

• Kipping - which is the foundation for kipping pull ups, handstand push ups and knees to elbows. There is a lot of controversy about CrossFit's promotion of the kipping movement. It is often labelled as a form of cheating or a potentially dangerous movement. However, one simply needs to consider the purpose of kipping, as opposed to strict movements. Strict movements (pull ups, hspus, etc) are extremely useful for developing raw strength and, as such, are essential to any fitness training regime. Kipping, however, provides the athlete with a tool for creating a powerful movement that enables completion of a greater ammount of work in less time. In CrossFit, we do all kinds of movements, kipping and strict.

WOD:
Today's WOD is another team event. It is also divided into two events.

WOD 1:

• Complete as many push ups as possible in two sets. Tally total reps between team members for score.

WOD 2:

• 12 minute AMRAP
• 10 x Dumbell floor to overhead
• 15 x sit ups
• 20 x squats

Do work...

141106

Today's Work...


Warm up:

• Bear crawls; inch worms; lunges; sumo squats; burpees

Skills/drills:

• Pistols
• Forward rolls
• Backward rolls
• Cartwheels
• Round off

WOD:

4 rounds of the following:

• Run 200m
• 20 split jumps
• 5 wall walks

Post time to the comments.

Stretching.

 

Tabata time!!

Today we are introducing some new movements to really help strengthen the core muscles and develop our inverted (upside down) positions. At the same time, we're going to take our first plunge into the magical world of tabata interval training. See the previous post for the incredible Andrea Ager doing a multi-movement tabata workout. Get ready!

Warm up:

• Shoulder mobility work. 
• Walks and dynamic stretching.

Skills:

• Handstand walks (with a partner)
• Partner carry (if time)

WOD:

1. 12 minute AMRAP (as many rounds as possible) of the following:

• 5 pike position handstand pushups.
• 10 squat jumps
• 15 sit ups

2. Tabata hollow rocks.

Illness and Celebration

It has been impossible and impractical to post workouts and inspirational material recently. What with me getting sick and then the last ECA session being cancelled for the Diwali mela. But Stonehill CrossFit will return next term. Bigger. And Better. Give us a bit of time, and hopefully we'll be training a bit like this rockstar:

Mobility work for Dussehra

Over the Dussehra break I want you guys to be working on your squats. Remember to push those heels into the floor and to keep your back straight. For those of you who lose structural integrity in the bottom phase of the squat, be sure to go to the point of restriction and stay there for as long as possible.

Daily workout for the break:

10 squats
10 push ups
10 sit ups
10 good mornings with a broom stick (demo)

5 rounds

Watch before training.

Post by Jaco de Bruyn WBFF Pro.

140925

Here we go!

Warm up:

2 rounds

• star jumps, knee taps, bum taps, lunges.
• Bear crawl, static inch worms, squats

Flexibility:

4x.20 Box shoulder stretch

3x.30 toe touch

2x.30 couch stretch

Skills:

Preparation for the handstand. 

3x.30 hand stand holds (against the wall)

WOD:

For time: 

• Sprint first length; perform one burpee
• Sprint second length; perform two burpees
• Sprint third length; perform three burpees
• Sprint fourth...

Complete 12 lenghts = total 78 burpees.

Post time to the comments.