Kip positioning and homework

This last Saturday I spoke a lot on the body position at the bottom of the kipping movement, whether it's the pullup, toes-to-bar, or knees-to-elbow kip (which is why I designed that particular day's workout the way I did). Here's a pic of what many members look like:

I'd bet you have seen this type of photo many times - someone at the extreme end of their mobility, all ready to fire off a kipping pullup. But the positioning shown here could be much safer and more efficient! She's lost all tension in her body and needs to re-engage her core to get a good "pop" to her kip, and her shoulders are completely disengaged, which will eventually lead to joint issues!

Here is a photo of Carl Paoli from Gymnastics wod also at the bottom of his kip (in this case a toes-to-bar):

Notice how he looks like he could be doing a "superman" on the floor (aka a reverse hollow body) since his core is fully active. And although it's hard to see in the pic, his shoulders are fully engaged (which will allow him to pull down on the bar to achieve that leaned back upper body for the toe touch). Safe, little body energy wasted, strong. That's what we're after!

Here's two more videos to learn from. The first is by Dusty Hyland of CrossFit Gymnastics

2012 CrossFit Games - Mastering the Bar Muscle-Up (http://www.youtube.com/watch?v=astSQRh1-i0)

and the second is by Carl Paoli

Bar Muscle Up Progression Pt.1 (http://www.youtube.com/watch?v=ObtovY6AQso)

Both describe that bottom position really well!

Here is your homework for the next week:

Monday 15th July

COMP CLUB HOMEWORK

1x10 Wrist pushups (band assisted) (see http://www.youtube.com/watch?v=NIeL0AYygiY)
This is a great gymnastics move that works the wrist strength and flexibility. The use band assistance (which everyone will!) put a large green band on the pullup structure like you were going to do a band assisted pulllup, step through the band so that when you go down into the pushup position the band is around your waist supporting much of your weight.

10 minutes wrist flexibility

Tuesday 16th July

COMP CLUB HOMEWORK

EMOM for 10 minutes of 2 rope climbs each minute.

Practice both methods described by Jason here http://www.youtube.com/watch?v=AD0uO7JGdZU
Ideally use each method every other minute (the "clamp" on minute 1, 3, 5, etc and the Spanish Wrap on 2, 4, ..)

Wednesday 17th July

THIS CLASS IS MANDATORY

COMP CLUB WORKOUT

Front lever pulls (see http://www.youtube.com/watch?v=pwCv1Yjb8MI, banded) 
I will give direction on this movement during our session together. Please watch the video beforehand, and I'll demonstrate how to use a band to make it more accessible for everyone
Plus:

20 minutes, 3 position snatch, high to low. 
This will be one snatch at the high hang position, followed imediallty by one from just above the knees, followed by one from the ground. The goal is to help eliminate the early "jump" that many people do. Once you realize you can actually snatch a weight from the high hang, you hopefully will have the patience to re-achieve that jump position coming from the ground!

Thursday 18th July

COMP CLUB HOMEWORK

TEST:

max unbroken ring dips

rest 10 minutes

max weighted ring dip

Friday you should mobilize, and Saturday is the Brodown comp. 
As usual, let me know if you have any questions or issues!
Mickey