A different kind of kip

Nick | 07/29/2014 | 5

Building strength in strict movements before we work on kipping is generally a good idea.  Sometimes though, (as long as we have some baseline strength and stability in the area of questions) working on kipping a movement before we can do the strict version can help us progress faster.

Today we’ll have handstand push ups in the WOD.  This is one of the more challenging bodyweight movements we do, and many of us are still working on being able to do the strict version.  We’ll be having most of you either kipping them today or doing part of a kipping progression as the scale for the HSPU in the workout.  If you’d like to get a primer on the progressions we’ll be working with, you can check them out here: part 1, part 2.  The great thing about these is most of the versions will still be working our pushing strength and will be pretty metabolic (probably more so than strict versions) as they involve more full body movement.

STR:

Front Squat
3-3-3-3-3

WOD:

4 Rounds
8 handstand pushups (preferably kipped)
400m run

PR for Pat: On Saturday, August 2nd CrossFit Fenway will be hosting Pat’s WOD, and heading to the Cask ‘n Flagon for a post workout fundraiser ($10 “cover” going directly to PR for Pat).  Our friend Pat has a long, tough road ahead of him, and needs our help.  You can read his story here.  Pat has already undergone surgery that has taken roughly 70% of his tongue, as well as lymph nodes and glands.  He will require therapy to learn to talk and swallow again, and he faces days upon days of chemotherapy and radiation treatment.  Pat has incredible determination, and with the help of so many that care about him from the CrossFit community here in Boston he will fight on.  Please donate here, mark your calendar for Saturday, August 2nd and join us to PR for Pat.

Reminder: Our Thursday evening classes are all backed up an hour for this week and next as we will be hosting “The Space In Between: Art, Green Space and the Public Realm”, a gathering of neighbors who would like to reimagine what is possible with the revitalization of Union Square at 7:30pm (you are all invited).  There will be a 4pm, 5pm and 6pm class and no 7pm class.

Tati’s going away party is this Saturday!  She would like to get some sort of head count, so if you’re thinking of attending, here’s the e-vite to respond to so she knows what to expect: http://www.evite.com/l/vjWACTZM15