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Nick’s Coaching Corner – 12.23.10

22
Dec

Nick’s Coaching Corner – 12.23.10

Kipping vs. Strict Pull Up?

Stacey rockin some Butterfly pull-ups!

Hello all,

For anyone who was here Tuesday, we did STRICT pull ups for the first time in a long time, and the question was asked “why do we do KIPPING pull-ups?”.

There are many reasons for it:

More full body. Your body is stronger as a whole (kipping) then the sum of its parts Strict).

– More funtional movement. You tell me if you were climbing over a fence when a dog/ attacker is chasing you, would you “strict” pull up or kipping pull up to get out of harms way?

Maintain a higher intensity in a workout. Being able to maintain higher intensity during a workout, your heart rate maintains a higher percentage of your maximal heat rate, increasing the intensity of your workout. This increase in intensity (could be a whole lecture on intensity) will allow greater physiological adaptions (increase in lean mass, better “after-burn” of a workout, higher oxygen uptake). Higher Intensity=Better Fitness.

Generates more power. Anyone in any sport from triathletes to lacrosse players wants more power because it equals a better athlete. By doing work faster (say 20 kipping pull-ups vs. 20 strict pull-ups), you produce more power!

Check out the link below for an example-

http://media.crossfit.com/cf-video/StrictVKippingPullup.wmv 

So don’t get too used to the strict pull ups, we love our kipping pull ups for all the reasons above and many more!

Have a healthy holiday,

Coach Nick

Thrusday’s Workout:  12.23.10

Squat Clean 10.5.3.3.3.3

“Any Which Way”

-In any order, complete the following for time:

50 HSPU
75 Pull-ups
100 Hang Squat Cleans (75/55)

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