Petranek Fitness | CrossFit Los Angeles

Shoulder and Hip Action

Monday, October 20, 2008

Gretchen shows in the picture below how a dynamically loaded position at the absolute bottom of the kipping pull ups - with her shoulders extended way out in front of the bar and her legs behind - sets her up to get a tremendous amount of horizontal momentum from both her shoulders and hips. Then, all she has to do is convert that to vertical motion - and she pops right up over the bar. Nice kip, Gretchen!

Today's Workout

8 rounds for time of:
20" Abmat sit ups
10" rest
20" Sumo Deadlift High Pulls - 95# / 65#
10" rest
20" Box Jumps
10" rest
20" Thrusters - 95# / 65#
10" rest

At the end of every 2 rounds, take a 1 minute rest.
Total workout time is 18 minutes
Score is the total number of reps for the entire workout

BURPEE CHALLENGE
Today is day 11 of 100... an 11 Burpee day!
"Buy-In" - 66 Burpees

Way to go Gretchen - awesome Kip!!!

Posted by JenniferS on 10/20 at 09:20 AM

And you look so happy! Kipping is a good mood-booster!

Posted by valerie on 10/20 at 11:35 AM

Gretchen is always smiling, even through tough workouts, which she usually demolishes. She gets the title of World's Happiest CrossFitter!

Posted by Erica on 10/20 at 01:17 PM

This is a great photo...it is easy to lose the the swing from the hips as you get into a rhythm of pushing away from the bar at the top. Cool.

Posted by Kevin D on 10/20 at 01:59 PM

I agree with World's Happiest CrossFitter.

Posted by Zeb on 10/20 at 04:14 PM

I wish i looked like that when i kipped! The form i mean. Not look like a woman.

Posted by ben hopkins on 10/20 at 04:59 PM