Thursday 140828

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Skill

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The Toes-to-bar Kip

Today we’ll spend some time focusing on dialing in the kip for the toes-to-bar. We worked with some of you yesterday during the WOD, today you’ll get to spend some time on it without front squats and double-unders!

If you’re proficient at toes-to-bar, complete:

3 max effort sets of strict toes-to-bar.

 

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WOD

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Complete as many rounds as possible in 12:00 of:

3 Push Press, 65% 1RM

5 Ball slams, 40#/30#

This one inspired by a WOD from CrossFit Football. This is a push press, not a push jerk. Be sure that there is no re-bend of the knee, even when you’re tired. Make ’em pretty!!

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Jeff getting his squat on!

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Today we have the kipping toes-to-bar for the skill. KV shared this blog post from CrossFit Invictus titled Kipping Toes-to-Bar: Let’s Tackle These Bad Boys. There’s a lot of good points in there that the coaches will discuss today. It will benefit you to read through these. We can all find room for improvement in this movement!

Kipping Toes to Bar – Let’s Tackle These Bad Boys!
Written by Lindsey Johnson

Toes to Bar – they can really make or break your workout, can’t they?  It’s one of the more common questions I hear as a coach; “Can you help me with my toes to bar?”.  I find it more challenging than any of the other kipping movements, especially for us ‘long limbed folks’. It’s all about timing!  It’s a long way to go to get those toes all the way up to the bar and back down repeatedly! Trust me, as vice president of the ‘long femur division’, I know!

Here are some things to think about that will hopefully help you the next time Toes To Bar are prescribed in a workout.

1. Initiate the kip with your shoulders, NOT your legs. When you feel like a kid swinging on the monkey bars and your kip is totally out of control, it’s because you’ve attempted to kip using your legs rather than your shoulders.  Think about bringing your chest forward and back rather than lifting your legs up first.

2. Get your booty behind the bar! Your hips need to be behind the bar – not under the bar – so that  you can bring your legs down and your chest can swing forward; this is what  moves you into the kip for the next rep.  If you hips are under the bar when you make contact with the bar the timing will be off and you won’t have time or momentum to bring your legs up for the next rep.

3. Tuck, Pull and Scoop! After your toes have made contact with the bar, TUCK your legs in towards your chest, PULL them down and SCOOP back up.  The biggest mistake people make is thinking that they can just let their legs fall from the bar.  It’s a long way down, people! You’ve got to actively bring your legs toward your chest, pull them down and kick back with your heels.

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Check out the above video demonstration; as I move into the next rep, I think about kicking my feet forward, tucking my knees towards my chest and kicking towards the bar. Another way to look at is, if you’re comfortable with “knees to elbows” but not yet connecting the toes to bar, practice the knees to elbow and finishing that movement with a kick towards the bar.  If you have the kip down for the knees to elbow, it’s sometimes a good way to transition to toes to bar. Good luck!

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