#strictbeforekip

Instagram photos and videos

#strictbeforekip#crossfit#cfgymnastics#gymnasty#trainwithpurpose#muscleups#feedthefire#keepmovingforward#dowhatmustbedone#steelyourmind#gymnastics#fuelthefire#crossfitgymnastics#inversionbn#muscleup#pullups#bodyweighttraining#calisthenics#handstandpushups#crossfitsme#crossfittraining#hspu#repost#bodyweight

Hashtags #strictbeforekip for Instagram

by @inversion_bn

Warm up

3x straddle planche *rest as required.

3rounds
5x floor HeSPU
3x low parallettes hspu
1x high parallettes hspu *rest as required after round.

150 Russian twist *single count.


Quick focus workout, goal was can’t fail any sets. 😵 so prioritise the warm and make sure you are ready before attempts.

#inversionbn #gymnastics #gymnasticstrengthtraining #calisthenics #bodyweighttraining #straddleplanche #handstandpushups #strictbeforekip #armsquats #russiantwist #trainwithpurpose #keepmovingforward #steelyourmind #strengthwraps #dowhatmustbedone #fuelthefire #feedthefire #getbetter


2

by @wolverine_callie

You have to do the “Not so Sexy” stuff to get better at the “Sexy” stuff!! After having a huge setback with a car accident I lost the ability to do a strict pull up. @cfgymnastics says that in gymnastics we HAVE to do strict BEFORE kipping! So here I am working on different ways to do a leg assisted pull up to build that skill back up. It’s not cool or exciting but it is #necessary @wolverinestrong
#crossfitgirls #crossfitgymnastics #progress #assistedpullups #strictbeforekip

Wolverine Strength & Conditioning
1

by @abacuscode

Excellent weekend learning @cfgymnastics skills, spotting, and scaling for personal improvement and to bring back to my peers. Thank you to @dieemptycrossfit for hosting at a very nice facility! Amazing humans and amazing athletes in this class 💪 🤸‍♂️ I highly recommend athletes and trainers to take this course. It is at least as valuable as the CF-L1 for yourself and for all of your athletes.
#crossfit #cfgymnastics #backshin #gymnasty #strictbeforekip #safety #hollow #arch #kennewick #pnw

Die Empty CrossFit
11

by @inversion_bn

Warm up

30mins to complete as much as possible.

55x Strict pull ups 30lbs
55x Strict chin ups 20lbs
*must complete all 110reps before moving to AMRAP. Start and end pulls in hang, no dropping from top position.

AMRAP
5x Strict pull ups
5x Strict chin ups
*start and end in hang position.


Weaksauce, only manage to do 3 complete rounds for the amrap 😫


3

by @tridaddyphil

When Saturday looks like this (video 1) you spend lots of time on Sunday working on video 2...
Stay humble! Failure is one of the roads to success.
#StrictBeforeKip #MuscleUp #progressions #negatives #crossfitgymnastics #crossfit @cfgymnastics


2

by @crossfit_rs3

Member @commodore_megs getting her first Strict Pull Up. Meg’s, only been doing Crossfit for a few months and had been focusing on her strict movements before and after class. After progressing to at least 8-10 strict PU she is aiming to work in her kipping Pull Up. Good work meg!
@crossfit_rs3 #crossfit #crossfitrs3 #rs3strong #norwichcrossfit #norwichfitness #norwich #norfolk #jstprogramming #exercise #crossfitgymnastics #strictpullups #hardwork #strictbeforekip #progress #goals #ukfitness #rs3squad


3

by @inversion_bn

Warm up

Strict deep handstand push ups
1x 7kg
1x 6kg
1x 5.5kg
2x 4.5kg
2x 3.3kg
2x 2.1kg (failed)
2x 2.1kg

Then

1x max effort Strict deep handstand push ups
*target 5reps.

3x 3reps Press Handstand + tuck + Lsit
*rest as required.
• ☠️ bucket of bust... deadass tired from this session that zapped all my strength and life out of me. Trying hard to push past my current strength level.😭


4

by @inversion_bn

Complete 10 rounds
5x Strict chin ups
10x push ups
15x Squats
*30lbs backpack , rest 45-60s after each round.
**must complete movement unbroken before moving to next movement, if you fail restart count.


3rounds of Strict Cindy
5x Strict pull ups
10x push ups
15x Squats *timed rounds, rest as required, aim for sub 30s.)
(34s, 30s, 30s)


Slow and heavy... just get it done. Tried to get a sub 30s on a Strict Cindy but I was feeling too fatigue by this point and only had enough to maintain that 30s pace.


5

by @inversion_bn

For 12mins
1st minute bear crawl
2nd minute frog
3rd minute monkey
4th minute low squat *repeat 4 movements for 3 cycles.

2x max effort handstand hold

1x max effort headstand push ups

Then

3x at 70% of max reps HeSPU •
15mins handstand on blocks


Working the basics this morning as a warm up...shoulders feeling ok this morning but can feel the fatigue 😖


3

by @crossfitmph

Celebrating #strictstrengthsaturday with some partner assisted strict handstand push-ups 🤸🏽‍♂️💪🏽 stay tuned for more #septemberskillz all month long! @jmitchellwsj #strictbeforekip #partnerassist #handstandpushups #strictstrength #handstands #cfgymnastics #inverted #gymnasty #handstandwork

CrossFit MPH
1

by @crossfitnoda

At the @cfgymnastics course, they spend a LOT of time explaining why building strict strength before adding momentum is important to safety, foundational growth, & smart training!
...
There is no magic pill. It takes hard work! It takes dedication...but the journey is worth taking the time to lay the foundation of strength & form.
#cfgymnastics #crossfitgymnastics #gymnasty #handstandpushups #strictbeforekip #crossfitsme #crossfittraining #hspu #hiittoinvert #jefftucker #pamgagnon #trusttheprocess


2

by @sgsmith813

Strict before momentum! DO IT!!!
• • •
#Repost @pamelagnon with @get_repost
・・・
| HSPU |
....
• I get the question often, “Why can’t I get better at hspu?”
.
My response is always, “How are your strict hspu?”
.
99% of the time the answer is, “I don’t have them!”
.....
At the @cfgymnastics course we spend a LOT of time explaining why building strict strength before adding momentum is important to safety, foundational growth & smart training!
...
There is no magic pill. It takes hard work! It takes dedication...but the journey is worth taking the time to lay the foundation of strength & form.
....
▪️Head to @cfgymnastics bio to find a course near you or JOIN ME 🤸‍♂️
• Oct 6/7 Alabama
• Nov 3/4 Charleston SC
Register training.crossfit.com
.....
Mat @dollamurfitness
#cfgymnastics #hspu #strictbeforekip #crossfitsme #crossfittraining


0

by @pamelagnon

| HSPU |
....
• I get the question often, “Why can’t I get better at hspu?”
.
My response is always, “How are your strict hspu?”
.
99% of the time the answer is, “I don’t have them!”
.....
At the @cfgymnastics course we spend a LOT of time explaining why building strict strength before adding momentum is important to safety, foundational growth & smart training!
...
There is no magic pill. It takes hard work! It takes dedication...but the journey is worth taking the time to lay the foundation of strength & form.
....
▪️Head to @cfgymnastics bio to find a course near you or JOIN ME 🤸‍♂️
• Oct 6/7 Alabama
• Nov 3/4 Charleston SC
Register training.crossfit.com
.....
Mat @dollamurfitness
#cfgymnastics #hspu #strictbeforekip #crossfitsme #crossfittraining


83

by @collierycrossfit

KONZISTENCE JE VÍC NEŽ INTENZITA☝🏻
S čím se velice často můžete setkat na mých lekcích (a nejen na mých) jsou tzv. Tempta, která byli už jednou v příspěvku vysvětleny. Pro rychlou rekapitulaci tempo 32X1:
1️⃣ Číslo (3) znamená, že vaše excentrická část čili pohyb směrem dolu bude trvat 3 vteřiny.
2️⃣ Číslo (2) znamená, že izometrická část, čas, kdy čekáte ve spodní pozici, bude trvat 2 vteřiny.
3️⃣ Číslo (X) znamená, že koncentrická část má být co nejrychleji nahoru (ano X je taky číslo, ale může tam být dosazené zase i jiné číslo)
4️⃣ Poslední 4. Číslo (1) znamená, jak dlouho setrvám zase v izometrické pozici.

Snažím se to připomínat stále dokola lidem, kteří závodí i u cvičení u kterých by se měli soustředit převážně na KVALITU než na INTENZITU. Při kontrolovaném pohybu se váš nový vzorec pohybu mnohem lépe učí a mnohem lépe ho vnímáte. Pro nás je to i pomocná chůva, protože se nám opět sníží riziko toho, že byste se mohli nějak zranit. U některých adaptací je potřeba čekat týdny, ale i měsíce konzistentního působení. Chceme-li se vyhnout zbytečnému zranění, tak nespěchejme. Lekce se snažíme dělat tak, ať máte zrovna na tyto části čas a nemuseli spěchat. Zrovna tyto „jednoduché“ prvky vám mohou pomoci v progresi bez zbytečného zranění. O něčem podobném jsem psal už jednou v blogu „Strict before kipping“

O svou #1LekceZdarma piste na : info@collierycrossfit.com 📩

#crossfit #crossfitcommunity #strictbeforekip #kipping #nopainnogain #noexcuses #wod #workout #strongman #stronggirl #crossfitgymnastics #ostrava #czech #vitkovice #nike #teamnike #muscleup #ilovecrossfit #CollieryMade #sportujvostrave #crossfiter #crossfitlife Photo by📸: @anchorsaweighphotography

Colliery CrossFit Ostrava
3

by @crossfitbalaclava

Emma kicking goals in our weekly gymnastics class 🤸🏽‍♂️ #Repost @emmalogan22 ・・・
I lost so much upper body whilst I was travelling, to the point I couldn’t do strict pull ups anymore! Been working on them for the last few weeks and today I got one 🎉 #crossfitcomeback #pullups #strictbeforekip

Crossfit Balaclava
0

by @blackheartscf

What does your support system look like? Ours wants you off the couch and moving! The ladies love #pullup practice! #gymnasty #workingweaknesses #strongerthanyesterday #strictbeforekip #foundationwork #theygotthis

BlackHearts CrossFit
1

by @inversion_bn

Warm up

5x Lsit tuck press + press to Lsit

4x 6x lateral Cossack Squat + horse stance.

10mins pancake stretch

15mins stalder Press Handstand attempt.
• 😊 damn good morning session... loving this new strength level.... been focusing a lot on stretching and focusing on my weaknesses, it’s paying off.


3

by @crossfitbasingstoke

Congratulations to @hollowayray20 from our 6am crew for getting his first strict ring muscle up today!! Not only did he get this he managed 10 rounds of Nate with strict L-sit muscle ups! Amazing work Ray!!! #strictbeforekip #6amcrew #morningcrew #crossfit #community #muscleups #muscleupsfordays #fitfam #crossfitbasingstoke #gettingitdone💪 #hardworkpaysoffs

CrossFit Basingstoke
5

by @sitayla

Finally after my shoulder has sorted itself out.... they are back.. #strictbeforekip #shithouse #crossfit #muscleup


2

by @clem_tenarrowscf

The beautiful thing about CrossFit is there's always something to work on. Haven't done strict muscle ups in forever and it shows. Back to the lab. @trinitycomps strict muscle ups for us old salty masters? 🤔🙏🏽😂 #strictbeforekip #gymnastics #muscleups #rusty #crossfit #duality2018 #mastersoftheuniverse #stillnotbadforanoldguy #backtothelab

Ten Arrows CrossFit
4

by @inversion_bn

Warm up

6x Parallette flow
*rest as required.

4x Weighted parallette flow.
*rest as required.

Weighted dips
10x 20kg
8x 40kg
5x 50kg
3x 60kg
*work on end range.

3x 2reps deep hspu •

Had a mild case of man flu yesterday and only manage to recover early this morning....🤔 not sure what the cause was?
Feeling about 80%.... just need to hydrate and get some food. Haven’t played with weighted dips so just checking to see where it is ,60🔑 for 3reps! Awwww yeah💪🏼


2

by @inversion_bn

Warm up

Complete 12 rounds
300mtrs Row
*60s rest , during rest preform 5 unbroken strict pull ups. ** maintain a sub 1:10 pace. Stop the wod if you fail to complete the pace or fail to complete unbroken pull ups.


Quick morning conditioning in the pain cave.... video is the last round I was so done with the wod , my pulling strength was depleted 😵
@hajimbo @ozf3st @marshmallowpotato @minjacquelyn @jhunfrank One for the engine.


2

by @inversion_bn

For time:
5 rounds:
20 Pull-ups,
30 Push-ups,
40 Sit-ups,
50 Squats
*resting 3 mins between each round.
(4:39/4:43/4:35/4:33/4:58)

Volume work before we go eat some cake!
#inversionbn #bodyweight #bodyweighttraining #bodyweightworkout #bodyweightexercises #pullups #pushups #situps #squats #keepmovingforward #trainwithpurpose #steelyourmind #dowhatmustbedone #fuelthefire #feedthefire #volumework #calisthenics #barbara #wod #crossfit #strictbeforekip


0

by @gracedfit

What???!!!!! Yeah THIS happened today!! Bar freaking muscle ups in my oly lifters 😉💪 2-3-4 I had to keep going to make sure it wasn’t a fluke 😂
I’ve been waiting a long time for this- CrossFit for 2 years. A year ago I got my first strict muscle up. Now to work on a stronger kip and pretty them up. I’m so freaking excited!!!!!!! Happy early birthday to me 🎂#muscleup
#myfirstmuscleup
#crossfitmasters
#fitness
#barmuscleup
#strictbeforekip
#crossfit
#mastersathlete
#motivation
#instafit
#gym
#fitnessjourney
#goals
@savage_barbell
#training
#trainhard
#womenwithmuscle
#determination
#goals
#imnotdoneyet
#fitover40

CrossFit Battle Creek
6

by @inversion_bn

Warm up

20mins Snatch drills

Then

8x 60kg snatch

3x overhead squats
60/70/70kg

50x pull ups •

Just working on snatches this afternoon, testing 60kg cause I feel like I have that in the tank but limit my self to 8 attempts only... failed attempts 1-5, took a short time out to calm myself and relax and got 6-7 but failed the last . 60kg was my old snatch Pr(back during first year of crossfit)....but it wasn’t really a snatch😂.... good days work 👍🏼


2

by @alex.robinson27

Strict before the Kip 👍
Here’s a quick drill you can do to help build upper body pulling strength, and not have to use the pull-up bar.
Feet can be positioned at any level, but it has to be a challenging position. Goal is to get your feet level with the bottom of the rings.
At the top of each position you want your thumbs in your armpits and pause.
Maintain tension throughout the pull, and focus on pulling elbows back to use your back, not your biceps.
Goal should be 6-8 reps, with rep #8 being failure.
Rest 90secs, and repeat.
3 sets.
#gymnasty #tighterislighter #bodyweightarmy #cfgymnastics
#strictbeforekip #crossfit
@crossfitbarrie @crossfit @cfgymnastics @fnx_fit


1

by @inversion_bn

Warm up

Diane
21-15-9
deadlift 105kg
Strict wall hspu *no bar drops, no mixed grip.
(7:49mins)

Team wod
6rounds
15cal assault bike
4x unbroken muscle ups
*only one person working at a time. Maintain 63-65rpm on the bike.

For quality
2rounds
10x seated leg lifts
10x stall bar leg lifts
10x alt windscreen wipers
20s L-hang.


Done and done... feeling busted today... was hoping for 7mins on Diane but after rounds of 21 already knew that wasn’t gonna happen😵... thanks @marshmallowpotato for joining the wod & for the core work....really need a recovery cake 🎂


3