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February 11, 2016

Movement of the Week || Chest To Bar Pull Ups – Part 2

Here's part 2 of our chest to bar series. This time around, focusing on the kip. These can also help with regular pull ups! Check out more videos at www.youtube.com/channel/UCJz-dOyuDWguw1OoRCkaq_w #kipping #chestobar #ctb #c2b #crossfit #intheopen #crossfitopen2016 #austin #tx #shoulders Traditional Kip – Muscle Kip Swing This drill is used to reinforce using the shoulder to initiate the swing. The lower body and hips should not swing at all. The athlete will push himself into a tight hollow position, and pull themselves into a tight arch position. The goal is to be as controlled as possible. – Arch / Hollow Kip Swing A tight compact kip swing is important to correctly perform dynamic gymnastics movements. The swing should be initiated with the shoulders, the elbows must remain locked out, keep the belly tight in both the arch and hollow position, and keep the heels together and toes pointed. – Skips This drill is an extension of the Arch/Hollow Kip Swing, with a more aggressive finish. The ’skip’ helps to develop straight arm strength/power, reinforces necessity of tight midline, and can be used as a tool used to understand/develop the timing of when to pull. – Pause at top with Push Away This is used to improve the athlete’s ability to connect pull-ups. The athlete performs a kip pull-up and stop and hold their chest against the bar. The athlete will then push themselves away from the bar and into another swing to pull. This is also a good test of actually pulling strength, if you can perform kip pull-ups but can’t hold the top position for longer than 5 seconds the athlete should work to improve strict static strength in the pull-up. – Full CTB Pull-ups The full CTB pull-up should look fluid and rythmic. Common faults include athletes losing control of the core in the “arch” phase of the swing, leaving the feet behind the bar while pulling the chest to the bar, and allowing the knees to bend or elbow during the “arch” phase of the swing.

A video posted by CrossFit Austin (@crossfitaustin) on Feb 11, 2016 at 1:55pm PST

in Blog 257 comments

February 11, 2016February 11, 2016

WOD 2/12

A. Not for Time
25 DLs @ 50%
25 Step-ups @ 24/ 20
20 DLs @ 50% +10 lb
20 Step-ups @ 24/ 20
15 DLs @ 50% +20 lbs
15 Step-ups @ 24/ 20
10 DLs @ 50% +30 lbs
10 Step-ups @ 24/ 20
*step-ups are / leg

B. 5 Rounds
10 Push-ups
5 Ring L-Sit Raises

**Don’t forget! 9:00 am class has been cancelled tomorrow (Sat. 2.13) Join us at 10:00 am for our Sweat with your Sweetheart WOD!

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February 10, 2016February 10, 2016

WOD 2/11

A. 3 Rounds Not For Time
3-5 CTB Pull-ups
30 Double Unders

B. 400 M Run
21 Clean to OVHD @ 115/75
21 DU
400 M Run
15 Clean to OVHD @ 115/75
15 DU
400 M Run
9 Clean to OVHD @ 115/75
9 DU
*Time Recorded

“One of the most beautiful qualities of true friendship is to understand and to be understood.”-Lucius Annaeus Seneca

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February 9, 2016February 9, 2016

WOD 2/10

A. 18:00 EM0M
Min 1: 2 Front Squats @ 85%
Min 2: 5 Horz. Ring Rows
Min 3: Rest

B. 18:00 EM0M
Min 1: 3 Snatch DL @ 95-105% of clean
Min 2: 3-5 Deficit Push-ups
Min 3: Rest

C. 20 Strict TTB

***Need some tips on TTB?? Check out our Blog for the Movement of the Week series from last week!

Extra Credit

9:00 E3O3

Toe Nail Muscle-up Transitions x5x3

or
3×5 Strict Dips (on boxes)

“The road to success is not easy to navigate, but with hard work, drive and passion, it’s possible to achieve the American dream.” –Tommy Hilfiger

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February 9, 2016

Movement of the Week || Chest To Bar Pull Ups

Push-up women and men! This week, we’re back with another series of movement videos to help you prep for the Open. This time around, it’s Chest To Bar Pull Ups. These are a tough challenge for athletes new and old, alike. Be sure to practice these movements and you’ll be sure to see improvements! #crossfitopen2016 #crossfit #CTB #C2B #pullups #strict #negatives #intheopen #gymnasty #gymnastics Strict Strength – Scap Pull-ups Begin the movement with shoulders and arms completely locked out and maintain a hollow body position with the glutes and core. Pull the scaps down and back and do not bend the elbows, then relax your shoulders to return back down into a fully extended position. The goal is to develop the ability to perform 3 sets of 12-15 perfect, controlled reps. – Passive Range Lift off In prone position (face down): while trying to maintain a neutral cervical spine lift your hands (or PVC) off of the ground with focus on squeezing your shoulder blades down and together toward the mid spine. As control improves, you can continue to increase the range by elevating your starting position. Again, purpose is for control of the range, so we are not just slinging are hands up behind us. – Banded Face Pull This is an auxiliary exercise that develops and strengthens the rhomboids, external rotators, and rear delts. Strengthening this group of muscles will help athletes develop a full and proper “finish” of pulling the chest all the way to the bar with retracted scaps. In doing so the face pull helps to prevent athletes from rolling the shoulders to the bar during the “finish”. This exercise can be performed daily, goal is to accumulate 20-40 reps in a row. – Horizontal CTB Pull-ups Focus on maintaining a tight “arch” position by staying fully engaged in the glutes and core. Only raise the feet to a level that allows perfect pulling mechanics, do not try to reach the chest to bar position by rolling the head and shoulders forward to the bar. Goal is to develop the ability to perform 5 perfect controlled reps for 5 sets. – Negatives Jump your chest to the bar and hold the chest to the bar for 2 seconds. Then, slowly lower from the bar for 5 seconds.

A video posted by CrossFit Austin (@crossfitaustin) on Feb 9, 2016 at 9:57am PST

in Blog 196 comments

February 8, 2016February 8, 2016

WOD 2/9

A. Build to a 2 RM Snatch

B. 50 Cal Row
40 TTB
30 Wall Balls 20/14
20 CTB Pull-ups
10 Power Snatches @ 80% of today
*Time Recorded

“Exercise should be regarded as tribute to the heart.”-Gene Tunney

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February 8, 2016

Movement of the Week || Toes To Bar – Part 3

Check out our final segment of the toes to bar series as we prep for the Open (Feb 25). Make sure to tune back in on Tuesday for our next series: Chest to Bar. #toestobar #crossfit #intheopen #crossfitopen2016 #strict #upperbody #activeshoulders Straight Arm Strength In our final video of the toes to bar series, we focus on straight arm strength. Improving straight arm strength will make the kip swing more powerful and increase strength endurance for all “hanging” gymnastics movement. These exercise are shown in order of least difficult to most difficult, and can be performed concurrently with the kip swing and core drills in previous videos. 1. Band Straight Arm Press Downs This can be done with the band set up you see in the video or with an old school cable pulley system if found at globo gyms and hotel/apt. gyms. Keep the arms straight as you press the bar to chest level. Maintain a tight core, and glutes similar to the hollow position. Only move up in band tension or weight when you can successfully complete 12 reps without breaking at the core. 2. Ring Fall outs This exercise integrates core stability and straight arm strength. The goal is to maintain a hollow body position throughout all phases of the movement. The tendency will be to allow the back to overextend, if this is happens shorten the length you extend the arms away from the body at the bottom. Work perfect set of 3-5 reps until you can hold your arms in line with your ears in a perfect hollow position at the bottom for 5 reps. 3. Strict Knees to elbow and Toes to bar These variations simply remove the swing and any momentum it creates from the full movement to force the arms, shoulders, and core to do more work. If you’re not strong enough to do these variations, use a spotter to help get your knees to your chest and toes to the bar. Then, slowly lower your legs for 3-5 seconds. The straighter the legs are the more demanding the exercise will be. Athletes of all ability levels benefit from increasing strength and strength endurance in the “strict” variations of bodyweight movements. Goal here is to develop the ability to complete 3 sets of 5 strict toes to bar with straight

A video posted by CrossFit Austin (@crossfitaustin) on Feb 6, 2016 at 8:04am PST

in Blog 311 comments

February 7, 2016February 7, 2016

WOD 2/8

A. Build to a 5 RM in the Hang Power Clean & Jerk in 10:00

B. 6:00 E2O2
Hang Power Clean & Jerk
Set 1 x10 reps @ 80% of 5 RM
Set 2 x15 reps @ 65-70% of 5 RM
Set 3 x20 reps @ 55-60% of 5 RM

C. 21-15-9
Back Squat @ 135 / 95
Box Jumps @ 24/20
Deadlifts @ 135 / 95
Double Unders
*Time Recorded

Extra Credit:

10:00 EMOM

2 Muscle-up transitions
or
Kip Ring Dips x4-7×3

“Happiness resides not in possessions, and not in gold, happiness dwells in the soul.” –Democritus

in Workout of the Day 259 comments

February 5, 2016February 5, 2016

WOD 2/6

A. 8 Rounds
5 Cleans @ 165/105
10 TTB
15 Wall Balls @ 20/14
*2 person teams split reps anyway you see fit

**Extra Credit**
Spend 10:00 Making attempts at a Muscle-up

Static Dip x3-5×4 rest 2:00
*add weight if you can complete 5 through full ROM

*Good luck to Nicole Seltman and Coach Zach as they head off to compete in Winter Warfare today!

Grab a partner or come meet someone new! Join us next week for our
Annual “Sweat with your Sweetheart” partner WOD!

10:00 am || Free || Open to all

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February 4, 2016February 4, 2016

A. 3 Sets not for time
5-8 Kip HSPU
4-6 CTB Pull-ups
:30 Ring L-SIt Lifts

B. 3 Rounds not for time w/ a partner
400 M Sled Drag
200 M Farmers Walk
100 M Unweighted lunges
*partners starts at different stations everyone does all the work