Rest your kip

Posted on August 26, 2010 by Allison Bojarski

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For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping.
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  • http://allisonbojarski.tumblr.com Allison Bojarski

    Scaling options (and vids about handstand progressions) from the CrossFit BrandX forums:
    Big Dawgs:
    as Rx’d
    The Porch:
    For time:
    21 Pull-ups
    21 Handstand Push-ups
    18 Pull-ups
    18 Handstand Push-ups
    15 Pull-ups
    15 Handstand Push-ups
    12 Pull-ups
    12 Handstand Push-ups
    9 Pull-ups
    9 Handstand Push-ups
    Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping.
    Pack:
    For time:
    21 Pull-ups
    21 Handstand Push-ups
    15 Pull-ups
    15 Handstand Push-ups
    9 Pull-ups
    9 Handstand Push-ups
    Pack if you have been doing HSPU progressions try getting upside down today and seeing how you do.
    Puppies:
    21 Pull-ups (Beginner or assisted okay)
    21 Handstand Push-ups progressions
    15 Pull-ups (Beginner or assisted okay)
    15 Handstand Push-ups progressions
    9 Pull-ups (Beginner or assisted okay)
    9 Handstand Push-ups progressions
    Buttercups:
    15 Pull-ups (Beginner or assisted okay)
    15 Handstand Push-ups progressions
    12 Pull-ups (Beginner or assisted okay)
    12 Handstand Push-ups progressions
    9 Pull-ups (Beginner or assisted okay)
    9 Handstand Push-ups progressions
    Handstand Push up Help
    http://media.crossfit.com/cf-video/CrossFit_HSPUVariations.wmv
    http://media.crossfit.com/kids/HandstandPushups.wmv
    http://media.crossfit.com/cf-video/self-assist-handstand.wmv
    ———-
    In addition, in re: HSPU’s being nose to floor rather than top of head to floor, I’d advise against, as would Jeff Tucker, who teaches the CF Gymnastics certs. Here’s his comment from crossfit.com about this workout from the last time it came up:

    HSPU should be top of head if you are going to try and maintain good hollow body positioning and good HS form… Nose to floor leads to bad form, especially when fatigue sets in. Top of head allows for good range of motion as well. And don’t use that AbMat under your head! ;)
    Don’t forget you can scale this move as well with power bands or work the good negative in the HSPU if you need to scale it.
    If your arms give out on the dead hangs, you can always scale with a power band around the bar or use a plyo box underneath you to get assistance pressing up to finish pull up.

  • Haro

    Some perspective:
    If you can’t do this WOD as RX’d, get over it. We have over 200 members, and I estimate that none of them will do this WOD as RX’d. The fittest people on earth needed nearly 20 minutes to do this WOD as RX’d. You are going to do one of two things: Scale or Hide.
    If you can’t get yourself into a handstand against a wall, the problem is probably not going to solve itself. Similarly, while you can do some things to improve your pull-ups that don’t involve doing pull-ups (i.e., losing weight, if you need to lose weight) most of your progress doing pull-ups will come from doing band pull-ups, partial pull-ups, etc.
    If you can get into a handstand and do a partial ROM HSPU, then you can probably do several partial ROM HSPU’s, maybe even 84, if you shorten the range enough. Put a target under your head, three forty-five pound plates, or whatever it takes so you can touch the top of your head on each rep.
    If you’re kipping to hide the fact that you can only do three or fewer strict pull-ups at a time (zero is fewer than three) you’re not dealing with the problem. Kipping allows you to convert horizontal momentum to vertical momentum, thereby reducing the vertical force component of your pull. Bands accomplish the same thing. The difference is that with kipping, you do the extra work with the rest your body.
    For a WOD that is strictly about power (work volume per unit of time) kipping is the way to go. This WOD isn’t about power output. (The best athletes in the world will literally spend more time resting that moving). This WOD is about muscular endurance.
    Show up and endure.

  • Jai

    Looking forward to joining the madness tonight. For anyone interested in other fitness activities, there’s another deal on Groupon, this time for Capoeira classes. I’m definitely going (if you’d like to go together, that would be awesome). I’m really hoping a parkour discount comes up sometime, as that seems to be the best way to escape zombies and/or super spies if today’s movies are any indication. Here’s the link for the capoeira discount for anyone interested:
    $22 for Three Brazilian Capoeira Classes at the New York Capoeira Center ($45 Value) http://www.groupon.com/new-york/deals/new-york-capoeira?utm_campaign=VisitorReferral&utm_medium=email&utm_source=anonymous

  • jenn

    Scaled the WOD to pup-size:
    21-15-9-3 (blue-band strict, 2-abmat HSPU)
    10:20
    Cashed out with some ring-dips, trying to get that muscle-up before the end of the year.

  • Isaac Green

    This was nuts.
    33:08
    1/2 strict 1/2 kipping for pull-ups and 2admats to start and progressions to finish for HSPUs.
    I don’t really have the strength to do that many hand stand push ups.
    Also, farewell to Anders and Pia. It was great having you train here.

  • Adam

    Awesome article on the music…would love to have more music while we’re all working out

  • Court

    We had some good results today at lunch with appropriate scaling; some chose to eliminate the first round of 21 reps which allowed them to finish in the 20 minute region. Other eliminated every other round which put them closer to sub 20, a better place for beginners. The point is scale the volume of reps and modify the exercises to a level where you can complete them as close to the intended stimulus as possible.

  • brad s.
  • Simon P

    21-15-9-3-18 (66) blue band pullups, knees on box hspu – 13:30
    I should have done the full rep range.

  • Lenny

    18, 15, 12, 9, 6, 3
    20:32
    Strict Pullups, kipping handstands

  • Hari

    32:53 HSPU’s head to floor

  • keller

    row 150m /50 knees to elbows / row 150 / 40 kte / row 150 / 30 kte … 22:55

  • Jai

    18-15-12-9-6-3
    coral band for strict pull ups
    3 ab mats for HSPUs
    14:33
    Looks like I should have started with 21, but I’d heard that this was especially beastly and thought I was scaling appropriately.
    Going to start working on HSPUs with only 2 ab mats; I tried one after the workout and while tougher, it was doable. Time for more practice! Maybe a dips and HSPUs Tabata combo?
    This is how you know I’m crazy. (One of many indicators.)