Archive for March 2019

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

Monday 20190318


150 Wallballs for time

Robb Wolf, Nikki V. ( Back Then ) and I, when my JiuJutsu Game was strong. Close friends still.

Elements Week 3

Air Squats 
Kettlebell Swings
Box Jump Overs, 24″/20″ 
100 Meter Shuttle*

Power Snatches

shoulder press

strict pullups

Toes to Bar


Rest and Read

Part 2

Rich Froning

Many people also believe that in CrossFit, we do not do many different types of movements and that they do not vary. To illustrate my point, here are 50+ (!) movements that have shown up regularly on’s daily Workout of the Day (WOD) or in CrossFit competitions over the previous year. Most of the exercises build off of each other and challenge you in different planes of motion (“different angles”).

Examples of CrossFit exercises: Deadlift, Power Snatch, Full Snatch, Power Clean, Full Clean, Shoulder Press, Push Press, Push Jerk, Ring Dip, Strict Pull-Up, Kipping Pull-Up, Chest-to-Bar Pull-Up, Bar Muscle-Up, Ring Muscle-Up, Front Squat, Back Squat, Overhead Squat, Pistol, HSPU, Push-Up, Sled Push, Double Under, Burpee, Box Jump, Burpee Box Jump, GHD Sit-Up, Glute Ham Raise, Back Extension, Hip Extension, Rope Climb, Legless Rope Climb, Pegboard, Dumbbell Snatch, Double Dumbbell Snatch, Dumbbell Clean and Jerk, Sandbag Clean, Handstand Walk, Rowing, Cycling, Swimming, Running, Sled Pull, Yoke Carry, Sandbag Carry, Farmers Carry, Toes-to-Bar, Knees-to-Elbow, Wall Ball, Thruster, Walking Lunge, Front Rack Walking Lunge, Back Rack Walking Lunge, Overhead Walking Lunge

Now that we’ve gotten that out of the way, and you know more about what CrossFit is all about, Next week lets directly address some of the recent negative comments made about the CrossFit training style and debunk some common myths.

Tuesday 20190312

Deadlifts 275, 255, 225, 205, 185, ( 5-5-5-5-5)

Doing Reverse Burpees for over 30 years. Only 17 with CrossFit. We called them back breakfalls. I remember the day CrossFit was introduced to them. In my back yard.


Monday 20190311

2 Rounds for time of:

15/10 Calories, Assault Bike

15 Hang Power Cleans, 135/95