Categorized as: Crossfit

Pull Up Progressions | Kipping Swing to Butterfly

Pull Up Progressions

 

Pull Up Progressions – Jamie Headon

Over the past two weeks we have shared with you Jamie’s tips on Pull Up Progressions, starting off with the Kipping Swing, progressing to the Kipping Pull Up and moving on to the more complex gymnastic skill, the Butterfly Pull Up. We have compiled the three blogs together to give you one blog as a resource for your own progression through these skills.

 

Progression 1 – The Kipping Swing

The first step is perfecting the Kipping Swing. If you are interested in developing your core strength, improving your scapular stability or are looking to learn how to do Kipping Pull Ups, then it is crucial to work on your Kipping Swing. Check out the first video of our Pull Up progressions below where Jamie is sharing his tips on how to perfect the Kip with some basic drills that include;

  • Hollow Hold
  • Hollow Rock
  • Hollow Arch
  • Bar Drills

Learn how to do these drills and then start implementing them into your training.

“Don’t break from the hips or the shoulders”

 

 

Progression 2 – The Kipping Pull Up

The Kipping pull up is a CrossFit Gymnastics skill. We do not use this skill to build strength, we use it to accumulate an element of gymnastics  volume in our workouts. The kipping pull up done correctly requires a huge amount of core strength and control. To perfect this movement we perform numerous floor drills focused on strengthening the Abbs, glutes and lower back.

As CF Gym we train a lot of strict pulling work which passes over into our gymnastics and Olympic lifting. This includes Scap work, strict pull ups and progressions such as negatives and isometric holds. Before you can do kipping work we make sure all athletes have gone through their strict progressions and have both the mobility and strength in their shoulders to learn the Kipping swing and kipping pull up.

The kipping pull up is a very useful tool and is the first stepping  stone before learning harder progressions such as chest to bar pull ups, bar muscle ups and work on the rings. The kipping pull up is not to be mistaken as our only method of performing pull ups. Strict pull ups are a huge part of strength work which are often not seen in our daily workouts (WOD) but are a big part of our strength piece. Check out the video below on how to perform the Kipping Pull up correctly.

 

 

Progression 3 – The Butterfly Pull Up

Moving on from the Kipping Swing and the Kipping Pull Up, we are going to have a look at another gymnastic movement, the Butterfly Pull Up. In CrossFit, your ability to be efficient with exercises and to perform movements quickly has a significant effect on your scores. The Butterfly Pull Up is a gymnastic skill that helps you improve both of these aspects and ultimately helps dramatically improve your WOD times. The final video below shows how to perfect this movement. If there is a particular skill or exercise you would like to learn more about and get Jamie’s tips, let us know!

 

How to do a Butterfly Pull Up | CrossFit C2F

Butterfly Pull Up
 

How to do a Butterfly Pull Up

Moving on from the Kipping Swing and the Kipping Pull Up, we are going to have a look at another gymnastic movement, the Butterfly Pull Up. If you haven’t seen our last two blogs, check out  How to Perform the Kipping Swing here and How to do the Kipping Pull Up Properly here.

In CrossFit, your ability to be efficient with exercises and to perform movements quickly has a significant effect on your scores. The Butterfly Pull Up is a gymnastic skill that helps you improve both of these aspects and ultimately helps dramatically improve your WOD times. Check out the video below, where Ireland’s No.1 ranked CrossFit Athlete, Jamie Headon, shows how to perfect this movement.

 

How to do a Kipping Pull Up Properly

Kipping pull up Tips

How to do a Kipping Pull Up

 

The Kipping pull up is a CrossFit Gymnastics skill. We do not use this skill to build strength, we use it to accumulate an element of gymnastics  volume in our workouts. The kipping pull up done correctly requires a huge amount of core strength and control. To perfect this movement we perform numerous floor drills focused on strengthening the Abbs, glutes and lower back. Check out our previous blog on How to Perform the Kipping Swing.

As CF Gym we train a lot of strict pulling work which passes over into our gymnastics and Olympic lifting. This includes Scap work, strict pull ups and progressions such as negatives and isometric holds. Before you can do kipping work we make sure all athletes have gone through their strict progressions and have both the mobility and strength in their shoulders to learn the Kipping swing and kipping pull up.

The kipping pull up is a very useful tool and is the first stepping  stone before learning harder progressions such as chest to bar pull ups, bar muscle ups and work on the rings. The kipping pull up is not to be mistaken as our only method of performing pull ups. Strict pull ups are a huge part of strength work which are often not seen in our daily workouts (WOD) but are a big part of our strength piece. Check out the video below on how to perform the Kipping Pull up correctly.

 

16.5 CrossFit Open Tips

CrossFit Open Tips 16.5


Jamie Headon 16.5 CrossFit Open Tips and Strategies

The final workout of the 2016 CrossFit Open aka 16.5 has been announced and it’s a blast from the past. The workout is a repeat of 14.5 that most of us will have struggled through two years ago. The workout is 21-18-15-12-9-6-3 of Thrusters and Burpees. Just like the other workouts, it is crucial to go into 16.5 with a strategy, especially those who are looking to ramp up their scores and finish of the CrossFit Open with a bang. As always, before you start make sure to check the movement standards which you can find at the bottom of the page. If you missed Jamie’s tips on how to take on 16,4, check them out here.

 

Warm up

In your warm up, make sure to mobilise as much as possible, primarily focussing on the Front Rack and Overhead position. You will be spending a lot of time in both of these positions as this workout requires a high volume of Thrusters. To do this I recommend:

  • Using Bands
  • Foam Rolling
  • Overhead Squats (Find a good locked out position and get comfortable sitting at the bottom)

 

16.5 CrossFit Open Tips

 

Thrusters

Thrusters are what will give you good time or break you on this workout.

 

  • Ensure you are Catching the Bar on your Shoulders – The main reason for the suggested mobilisation/warm up is to make sure that you do not struggle at all dropping the bar down and catching it on your shoulders with this exercise. Make sure you are not dropping it on your wrists

 

  • Breathing – Make sure you are not holding your breath and only breathing out at each press

 

  • It’s Ok to take a Breather – If you are taking a breather make sure to do it while in the Overhead position instead of the Front Rack position as it can restrict your breathing.

 

  • Don’t put the Bar Down – Try to put the bar down as little as possible and go unbroken if you can. If you know this isn’t possible and you are choosing to break up the workout, make sure to have a strategy for this based on what you know you can do.

 

  • Go Hard – This is where you will make your time on this workout

 

Have a strategy and stick to it. Think of something you can definitely do. Don’t just be making it up when your in there.

 

 Burpees

 

  • Try do Burpee Step Ups – This will reduce the amount of time you spend stepping up to the bar. See what they look like here.

 

  • Keep Moving – If you can, keep moving the entire time!

 

  • Get on the Bar – As soon as your finished your Burpees, pick up the bar and start repping.

 

Finally if you took part in 14.5 two years ago, LETS BEAT THAT TIME!

 

Check out the video below to see Jamie covering 16.5 and his description of how to do your best.

 

 

You can find a full list of all all the different versions including scaled versions of 16.5 of the CrossFit Open here. Also if you haven’t seen Jamie’s blog on tips you can apply to the whole Open, make sure you check it out now before you take on the final workout. These tips can also be applied to your day to day training. Check out Jamie’s 5 key tips on doing your best in the Open. Best of luck!

 

 

 

16.4 CrossFit Open Tips

16.4 Crossfit Open Tips


Jamie Headon 16.4 CrossFit Open Tips and Strategies

 

16.4 of the CrossFit Open 2016 has been announced! We are now four workouts in and into the later stages of the Open. The fourth workout of the 2016 CrossFit Open is a 13 minute A.M.R.A.P (As many rounds/reps as possible) of 55 Deadlifts, 55 Wall-Ball Shots, 55 Calorie Row and 55 Handstand Push-Ups (HSPU). Despite the workout being another A.M.R.A.P, 16.4 is a different beast and certainly requires a strategy. As always before you start make sure to check the movement standards which you can find at the bottom of the page. If you missed Jamie Headon’s tips on how to take on 16.3 and what he found tough, check out our blog here.

 

 

16.4 CrossFit Open Tips

This a workout you that you only want to do once, it’s very taxing so you’ll want to get it right. The key here is to keep your focus and push yourself as hard as you can

Deadlifts

  • Break them early. Try to stay at the bar, don’t be tempted step away
  • Try to breathe through your stomach, don’t take big breaths.
  • Do some box breathing or floor breathing in your warm-up

Wall-Ball Shots

After the deadlift your legs are going to feel tired and your black will be blown up so the main tips here are:

  • Stretch out your wrists before starting – roll them a little bit
  • Get straight into – Don’t loose time putting the ball down keep it up.

Calorie Row

  • Work hard from the start – get over the 900-1,000 mark
  • Aim to hold that pace the whole way through

Hand Stand Push-ups

By this stage you will be certainly feeling the burn but there’s a couple of things you can do to make the hand stand push-ups  a bit easier on yourself:

  • Get your measurements right. Put down tape on the mat/floor – use it as a guideline to ensure you don’t put hands too wide
  • Every time you push up, focus on pointing your toes down to the floor and heels up.
  • Use shoe tape on your heels – this will reduce friction and make your feet slide along the wall nicely

If you want to find out more tips about hand stand pus-ups check out the video below for detailed instructions:

 

 

 

Check out the video below to see Jamie covering 16.4 and his description of how to do your best.

 

You can find a full list of all all the different versions including scaled versions of 16.3 of the CrossFit Open here. Also don’t forget that if your taking part in the 2016 CrossFit Open you can’t miss Jamie’s blog on tips you can apply to the whole Open. Check out Jamie’s 5 key tips on doing your best in the Open. Best of luck!

 

 

16.3 CrossFit Open Tips | CrossFit C2F

16.3 CrossFit Open Tips

 

16.3 of the 2016 CrossFit Open has been announced! After a gruelling first two workouts, the third workout of the 2016 CrossFit Open is a 7 minute A.M.R.A.P (As many rounds/reps as possible) of 10 Power Snatches and 3 Bar Muscle Ups. As always before you start make sure to check the movement standards which you can find at the bottom of the page. If you missed Jamie Headon’s tips on how to take on 16.2 and what he found tough, check out our blog here.

 

16.3 CrossFit Open Tips 2016

 

Jamie Headon 16.3 CrossFit Open Tips and Strategies

 

With this workout there is only two movements to worry about but multiple ways of approaching it. What I found blew up first was my forearms and my shoulders. To avoid blowing them out too quickly, here are a few tips and strategies on how to best perform these exercises and the workout itself;

 

Power Snatch

 

  • Go for a Muscle Snatch instead of a Power Snatch to save yourself some time. Check the video below to see an example of me doing this.
  • Try go unbroken if you can! If you can’t break it up into two 5’s
  • Again as with the first two workouts, think about your BREATHING.

 

“It goes without saying, you want to go hook grip the whole way through this”

 

Bar Muscle Ups

 

  • Lets get a big (controlled) Kip so you are not burning out your arms so much.
  • Once you have pressed out, make sure to work a slow negative to ensure that you fall into a good kip and maintain control. You will also see how I’m doing this in the video below
  • BREATHE

 

Check out the video below to see Jamie in action during 16.3 and his description of how to do your best.

 

 

You can find a full list of all all the different versions including scaled versions of 16.3 of the CrossFit Open here. Also don’t forget that if your taking part in the 2016 CrossFit Open you can’t miss Jamie’s blog on tips you can apply to the whole Open. Check out Jamie’s 5 key tips on doing your best in the Open.

 

16.2 CrossFit Open Tips

16.2 Crossfit open tips

 

16.2 of the 2016 CrossFit Open has been announced and it is certainly one you will need a strategy for. The workout is a 4 min A.M.R.A.P with a twist. If you haven’t had a chance to see the 16.2 workout yet, check out the video below with all the information and movement standards. Have you planned out how you are going to approach the workout yet? Have you set yourself a target? In order to well in this workout it is crucially important to strategise. Don’t worry, as Ireland’s No.1 ranked CrossFitter (who is currently sitting at No.1 in Ireland after 16.1) and Chapter 2 Fitness Coach, Jamie Headon has shared his tips on how to take on 16.2. If you missed his tips on how to take on 16.1 and what he found tough, check out our blog here.

 

Jamie Headon 16.2 Tips and Strategies.

 

1. Open hand Grip on the Toes to Bar

You want to stay relaxed through the forearms. This will stop you from tightly griping and pulling on the bar and should help with a tighter swing where you can concentrate on breathing.

 

2: Move from the start

This is a fast workout and your heart rate will shoot up very early on in the WOD. Unless you think you will finish the workout I would not be overly concerned with pacing. Move with purpose and get as much time in the bank as possible for the later rounds.

 

3: Break up the T2B:

Don’t force reps. Hit comfortable sets but keep moving. No need to max out to do an unbroken round. This will only leave you messing up your double under’s or needing to rest before you even start them.

 

“The main thing, hit it pretty damn hard!”

 

4. Stay by the bar

Don’t let bad habits creep in. Drop the bar but stay by it, a couple of breaths and go again. Walking backward and forwards only wastes time and does nothing for recovery.

 

5 No Belts

Unless the weight is very heavy for you, don’t belt up. It is hard enough to breathe without a belt tightly wrapped around your abdomen. The process of taking it on and off will only waste time and cause you to rest longer than necessary.

 

6. Go Hard!

This one is straight forward Go Hard Or Go Home.

 

Check out the video below to see Jamie in action during 16.2 and his description of how to do your best.

 

 

You can find a full list of all all the different versions including scaled versions of 16.2 of the CrossFit Open here. Jamie took on 16.2 this morning and was happy with the results. Also don’t forget that if your taking part in the 2016 CrossFit Open you can’t miss Jamie’s blog on tips you can apply to the whole Open. Check out Jamie’s 5 key tips on doing your best in the Open.

 

16.1 CrossFit Open Expert Tips

16.1 Crossfit Open

 

So the first workout of the 2016 CrossFit Open, aka 16.1 has been announced. The workout is a 20 min A.M.R.A.P and is listed below in the official video. Are you wandering how to do your best? Unsure of what strategy to take? Want to know how to avoid pitfalls that will loose you time? Dont worry, here is a video from Ireland’s No.1 ranked CrossFitter and Chapter 2 Fitness Coach, Jamie Headon with his tips on how to strategise for this workout and do the best you can.

 

“The hardest part for me was between that 12 – 16 minute mark”

 

 

“Stay relaxed in my shoulders and let my shoulders drop, and that’s going to let me breath”

You can find a full list of all the movement standards and scaled versions of 16.1 of the CrossFit Open here. Jamie took on 16.1 this morning and was happy with the results. Remember it’s important to enjoy yourself throughout the workouts. If you are taking part in the 2016 CrossFit Open then make sure you don’t go in blind. Check out Jamie’s 5 key tips on doing your best in the Open. Watch this space as Jamie will be giving us all his tips every Friday.

 

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