Archive for March 2019

Thursday 20190328

5 Rounds for Time

250 Meter Row

25 Thrusters ( Bar Only )

15 Toes to Bar

CrossFit Analysis.

Rich Froning

Next, I’d like to address the broader effectiveness of CrossFit training.

Are there more effective ways to target multiple muscle groups and practice synergy between the upper and lower body than through AMRAP training [as many reps as possible] and CrossFit? Yeah, I’m sure there are more efficient ways to target muscles but, that isn’t what we’re trying to do in CrossFit. We think more about movements and general physical preparedness than we do about specific muscle groups and how to target them.

And what about the safety concerns surrounding CrossFit?

People constantly ask if CrossFit is safe, and the answer is simple: Yes. CrossFit is safe if practiced correctly. Regarding the safety of kipping, specifically, I believe you need to have the strength to do strict movements before you try to kip anything. (BTW, that’s exactly what this chiropractor and CrossFit coach had to say.) If you don’t feel comfortable kipping, just don’t.

I do believe CrossFit is accessible to everyone.

CrossFit workouts can be tailored for everyone’s skill level and goals—it’s not just for elite athletes. It’s about the functionality and scalability to the masses.

Elements Week 4

Box Jump

Glute Hamstring Developer


Hand Stand Pushups



Toes to Bar


Rope Climbs


Double Unders

Saturday 20190323

4 Rounds each for time of: 
50 Air Squats 
40 Abmat Sit-ups 
30 Kettlebell Swings, 53/35 
20 Push-ups, hand-release 
*Rest 3 minutes between each round

Thursday 20190321

10-9-8-7-6-5-4-3-2-1 reps for time of: 
Shoulder Press 135/75 
Pull-up, strict 45/25

Me and T2. Working L-Sits.

Rest and Read

Rich Froning P3 –

First, let’s look at kipping pull-ups.

It’s not just Jillian Michaels. A lot of people are against or are skeptical of kipping pull-ups. So why do I believe in them? In very basic CrossFit terms, with kipping, you are able to do more work faster. While, sure, that’s not always the point of every workout or every exercise, it is a part of the 10 pillars of fitness as defined by CrossFit.

By kipping, you are able to generate power from the hip, transfer it through the body, then into your arms, creating a movement that originates in your core and moves to your limbs, and also generates more power. It’s like the difference between a push press is to a shoulder press. A shoulder press is a strict movement that does not utilize momentum, whereas a push press uses force generated through the lower body to propel the arms up.

I also believe kipping helps build functional strength. You are teaching the body to create and control a core-to-extremity movement like throwing a baseball—or if you want to go way back, throwing a spear.

Plus, kipping does apply a full range of motion if done correctly. The kip involves a concentric phase (contraction) when you are pulling up, no real isometric phase (static hold), maybe for a split second at the top, and an eccentric phase when you are coming down into the next rep (lengthening). Also, in CrossFit, we perform many variations on the pull-up—strict pull-ups, kipping pull-ups, strict chest-to-bar pull-up, kipping chest-to-bar pull-up, and, finally, a bar muscle-up. All five of those movements build off of each other and have your body pulling in a different plane of motion.

Tuesday 20190319

Amrap 7 minutes of: 
100m shuttle sprint, (50×2) 
10 Air Squats 
5 Burpees


Amrap 7 minutes of: 
5 Kettlebell Swings, 70/53 
25 Double-unders 
5 Box Jump Overs, 24″/20″ 
*Rest 5 minutes between each