Tuesday, November 13

This interview took place a couple of years ago, but I just saw this article that pulls out one really interesting part of it.

Greg Glassman, CrossFit CEO, says he regrets teaching the kipping pull up in CrossFit workouts.

I think it’s kind of funny because the kipping pull up is the first thing non-CrossFitters see and make fun of. But as you all know, we train both strict and kipping pull ups and we always value the strict version more than the kipping one.

Also, we have always pushed people to get a few strict pull ups under their belt before adding the kip to keep the shoulder joints healthy and strong.

Glassman’s point is that the kip will happen naturally as you move to bigger and bigger sets of pull ups. This is what happened when he was training as a gymnast and they were building to sets of 60, 80, or 100 pull ups. Those needed to be fast and a full body movement.

However, the kip that evolved from that training is not a true gymnastics kip and it they were already doing very large sets of strict pull ups before that naturally occurred.

The point is, strict strength is important. It is vital to have a strong base of slow controlled strength before we start adding intensity and volume. This is the only method to progress without opening yourself up to potential injury.

You can hear the words right from the founder’s mouth in the clip below, or you can start from the beginning and learn a lot about the man who created CrossFit and the methodologies.


Workout for Tuesday, November 13
Narrow Grip Bench Press
5X5
*Build Up with Good Position

12 min AMRAP
50 Double Unders (Scale with 100 Single Unders)
5 Deadlifts (225/155)
70 Double Unders (Scale with 140 Single Unders)
7 Deadlifts (225/155)
90 Double Unders (Scale with 180 Single Unders)
9 Deadlifts (225/155)

CrossFit 616