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December 8, 2007

The Most Useful Moves

A beautiful kipping pull-up video from the good folks at CrossFit HQ


I've recently fallen in love all over again with the kipping pull-up (okay, I admit it, it's pretty geeky to fall in love with a CF move, but what the heck, I'm a CF geek). I've taken to throwing in sets of kipping pull-ups throughout the day, just working the move. It's one of the most beautiful demonstrations of core-to-extremity movement we have, with the impetus of the move originating in the hip (core) and culminating with the arms (extremity).

It's also why the clean-and-jerk is one of my favorite moves (again, a powerful hip extension starts it all).

In fact, if I could do only three moves from the CF repertoire (and thank goodness we don't have to limit ourselves to only three), they would be the kipping pull-up, the clean-and-jerk, and the squat (especially the back squat, but any squat--loaded or not--will do).

You could run the entire gamut of beneficial physical adaptations with these three moves, whether you're interested in limit strength or peak power (max load), metabolic conditioning (higher reps, shorter rest, or both at submaximal loads), or any sort of blend of these adaptations. In fact, you could likely program with just these three moves and have more than enough variety and breadth of adaptation to keep you going for a good month, if not more.

But enough rambling...post your own list of the three most useful CF moves, along with your rationale for selecting them, to comments.

Posted by Connie Moreno at December 8, 2007 8:06 PM

Comments

67!

Posted by: franklin O at December 8, 2007 9:51 PM

useful and fun: 1. boxjumps 2. knees to elbows 3. kips. you get a fun squat like move with deep box jumps and the thrill of going up in the air, same with knees to elbows, quality core move with the thrill of going a little upside down, and the kips, well, again lots of core motion and swing.

Posted by: amy at December 9, 2007 1:03 AM

I went to bed last night and committed to watching a kipping pullup video every morning until I got it--and also trying them at class--of course--and Mike--you read my mind and posted one while I was asleep! This is the third time this has happened in the last week--It seems like the world has been talking to me through the crossfitoakland website! Mike: I am starting to become very scared!

Posted by: Laura at December 9, 2007 8:23 AM

Mike -

It looks like each kipper in the video has palms facing away. Same as you, Casey, Loren, James, etc, etc...

So, I'm guessing I need to change my hand grip to really get the kip down? Will it help?

And to answer your question -

1. deadlift - because it's the biggest number
2. thruster - because you can feel every part of your body getting it done
3. and you guessed - the slam ball.

Posted by: Brad Gilliatt at December 9, 2007 9:29 AM

My favorite CrossFit moves:

1. The Lie Down - what I do at night after CrossFit has demolished my central nervous system and I can no longer perform any useful function.
2. The Crawl - What I do about 16 hours after my CrossFit workout when delayed onset muscle soreness really makes itself known.
3. Tremble with Dread - What I do on my third workout day before I visit the CrossFit site to learn what new punishment is in store for me.

I find that these three moves are integral to my programming. Missing from here is "Weeping," another wonderful core exercise that often follows the "Tremble with Dread." These moves usually start with a hip extension, followed by shaking at the extremities. This is in stark contrast to "The Vomit" which starts with a violent closing of the hip, culminating with something akin to an organic, sub-vertical wall-ball shot.

Posted by: TomC at December 9, 2007 10:37 AM

I'm in love with th glute ham developer and everything that you can do on it.

I am also found of the 24" box jump.

Kettlebell swing is sexy


Posted by: chad at December 9, 2007 5:52 PM

Brad,

Not necessary. Greg Amundson of CFHQ has 50+ pull-ups using the chin-up (palms facing) grip.

It's largely a matter of personal preference.

Posted by: Mike Minium at December 10, 2007 9:34 AM

Mike - did you get an email from me this am about my friend dropping in? The email was returned.

info@crossfitoakland.com

Posted by: Brad Gilliatt at December 10, 2007 11:16 AM

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