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Box Squat

2 Reps On The Minute for 10 Minutes
Add 5-10lbs from last week

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(e4/6) compare to 9.28.11

3 Rounds for time of:
20 Overhead Walking Lunges, 55/35
Run 400m

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Joy M Goes Overhead

Warm-Up Strategies For Developing Kipping Pull-Ups

We've seen people make great progress with our standardized warm-ups over last 2 months.  Here we've outlined a plan to start incorporating regular kipping pull-up skill work into your warm-ups.  Like any other skill, you'll need regular practice to develop mastery of the movement. That being said, don't go overboard with this, I wouldn't be swinging on the bar more than 4 times per week. The progression below is broken into 3 steps based on your skill level.  Don't advance to the next step until you've mastered the previous one. This may take several weeks so be patient!

Level 1, The Kip Swing: Add 5-8 Kip Swings before each set of pull-ups during Warm-Up 1. Otherwise you can do 1-2 sets of kip swings when you finish Warm-Up 2. Progress to Level 2 after you can consistently string these together with a nice "pop" on the back end.

Points of Performance
- Make sure you've got the right grip. If your palms feel like they're being pinched you need to readjust.
- Always start from a static deadhang with a tight body and active shoulders.
- The kip should feel fluid and "springy". Try to ride the momentum you create
- Before moving to Level 2, ask a coach to access your kip swing.


Level 2, The Dynamic Pull and Mature Finish: Now that you've mastered the kip swing and have found the weightless "pop" on the back end, try to reopen your hip and get over the bar. Make it your goal to use momentum, not pulling strength to finish the pull-up. When you get over the bar, hold the top for a 2 count. This will help you establish a mature finish position. Lower yourself down and reset.  Perform 5 reps in Warm-Up 1 instead of your normal pull-ups and do 1-2 sets of 3 reps at the end of Warm-Up 2

Points of Performance
- Don't slow down your kip swing before you attempt to get over. This is a common mistake.  A bigger kip will make the pull-up easier
- You'll have to reset after each rep. Kip swing > Dynamic Pull-Up > Hold over the bar for a 2 count > lower down and start over.
- You haven't completed this step until you can consistently get over the bar in one fluid motion.  Any stalling, slowing down or extra little kicks to get over constitute a work in progress on level 2.
- Have a coach look at your progress before moving to Level 3.


Level 3, Stringing Them Together: Now that you can kip over the bar you need to work on linking them together. If you've been diligent about holding the top of the pull-up, you'll have plenty of time to work on Pushing away back into your kip swing. Once you can link 2 together, incrementally add reps until you can link 10 together. Watch the video at the bottom of this article to see this in real time.

Points of Performance

- You don't need to lose the momentary pause at the top of the pull-up. In fact, the ability to do this indicates that you're all the way over the bar.  Sometimes folks develop a kipping pull-up and need to reach with their chin to get just over the bar, this is not a complete kipping pull-up. Try to get the bar to neck level.
- This step is all about timing and rhythm. If you lose your balance or develop a pendulum swing, stop and reset.
- Be patient! Developing your pull-ups is going to take some time.  The good news is that its' MUCH harder to get from 0-2 kipping pull-ups than it is to get from 2-10 so once you find your rhythm it's just a matter of consistent practice to pile on the reps.


Watch these videos (Kipping Pull-Ups Part 1 and Part 2) to see some of these progressions broken down. As always, ask a coach if you need any help with these steps!

CFSBK Newsletter

This month's newsletter is going out soon and will include an article by Coach Chris Fox on strategies for opening your hip and ankle to prevent knee pain (Or squat deeper).  To sign up for the newsletter, simply enter your email address below the CrossFit Journal link in the right column of this page.  Get stoked!

Check out these Free CFJ vidoes of Greg Glassman talking to Fast Company:
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Reader Comments (33)

Robb Wolf revises his fish oil recommendation:


October 5, 2011 | Unregistered Commentermichele

What a great place to do my first ever guest WOD! Thanks for a killer workout and some great coaching. Your members are a lucky bunch.

Training highlight - introduction to box squats from David and RX'ing the WOD

Non-training highlight - getting Maine cider recommendations from Julie

October 5, 2011 | Unregistered CommenterMimy Bailey

Thanks for the link Michele.

October 5, 2011 | Unregistered CommenterDan Rx'd

After two nights of very sub-optimal sleep, I felt like crap yesterday afternoon. I almost bagged the workout just to get in some extra rest. I could have gone tonight and thought one good night's sleep would be needed to tackle this work. However, I didn't want to bag-out and screw up my schedule and remembered a quote I read which is something like "you can never gauge your upcoming workout results by how your are feeling that day-- sometimes you feel like crap and your workout rocks, other times, vicea-versa." Very glad I went in-- it was a great feeling to make it to 10 at 285.

Squat: 285x10
This matches my best 10-rep set. Last cycle I got 290x9 and got soft on the last rep. This was definitely hard, but not total torture and the bar moved well. I think the form was decent throughout. I knew I had it at 6 and it was just a matter of executing a solid squat and getting a decent bounce.

Bench: 185x5x3
This was way better/easier than 182.5. No sticking and technique was decent and organized. Skipping pressing session on Sunday was a good idea.

Deadlift: 345x5
I'm now within 20 pounds my 1RM-- sweet.

Training Highlight: Finishing FGB.
Non-training highlight: Getting mortgage approval (just yesterday) for our apartment.

October 5, 2011 | Registered CommenterRob Is

FYI ladies, they did pick someone up:


October 5, 2011 | Unregistered CommenterJR

WRT Fish Oil:

I had read that fish oil needs to be refrigerated or it loses its usefulness, and since most fish oil seems to be stored warm it seems like it's probably all bad. Should I revise this thinking? Instead I was buying whole flax and grinding it and then refrigerating to avoid this problem. Am I overthinking this? I'm happy to just be told "no buy fish oil and take a lot of it."

October 5, 2011 | Unregistered CommenterJoel W

Recovery Squat w. pause at bottom
Bench (light bc of rush and no spotter)
Jerry Can walk to 3rd, rest and walk back. Gonna really work on these till i can go MAD far with them.

October 5, 2011 | Unregistered Commentergabrus


Here's the scoop on liquid fish oil: it is sealed with an inert gas that keeps it fresh until you open it. Once you open, you must refrigerate and use within 90 days to avoid rancidity.

Flax as your omega 3 supplement is not a good idea. The conversion process your body as to go through to actually get EPA/DHA is far more complex and may result in enough inflammation to defeat the purpose. There's nothing wrong with eating flax as a garnish on your salad, just don't use it as your supplement.

Really the best thing to do is eat grassfed ruminants and wild, cold water fatty fish regularly. On average, your protein intake should be something like 50% grassfed ruminant, 25% wild fish, 25% poultry/pork. (The percentage between meat and fish is somewhat fluid.)

October 5, 2011 | Unregistered CommenterMargie

fish oil can go rancid (oxidize) just like any other oil. keeping it in a cool, dark place helps slow this process, and your refrigerator is probably the most consistently cool and dark place in your house. you can test if your fish oil is rancid by either chewing a capsule or breaking one open and smelling it.

October 5, 2011 | Registered CommenterNick Angiolillo

hm, this may be a good thread to talk about fish. everyone's always talking about how important it is to eat wild fish, but that shit is EXPENSIVE. like, $25 a pound at my local fish market sort of expensive. that's more expensive than a grassfed ribeye.

we talk about ways to find good and affordable grassfed meat a lot, but finding affordable wild fish is tough. does anyone have a good place for that? i go to fish tales on court right now and treat myself to the wild fish every once in a while, but at $15 per serving it's tough to justify.

i wonder if there's a wild fish CSA i could join... :)

October 5, 2011 | Registered CommenterNick Angiolillo

Also difficult to eat a lot of wild caught fish because of unsustainable fishing practices. How are people balancing that?

October 5, 2011 | Unregistered CommenterJJ

Thank you Margie, just what I was looking for. I would love to get all of my protein from those sources, and certainly I am getting a higher percentage from them now that we have our meat share. I still probably fall short of getting that much because of the amount that I eat out, and I probably over consume poultry and pork as compared to ruminants. Hence, fish oil.

October 5, 2011 | Unregistered CommenterJoel W

I was just thinking about fish oil.... I'm terrible about taking it. Thanks Michele and Joel for bringing up the topic.

Training highlight: A couple of weeks ago, Jess Bailey told me that my squat was "beautiful.” It made my day! (Thanks again Jess!) She caught me on a good day, but it was a day that I felt like things were coming together on the squat. Unfortunately, it seemed like everything fell apart again last week :( Still, I think the box squats are helping. I’m looking forward to tonight.

Non-training highlight: Talking to my friend Libby on the phone last night. She gets me.

October 5, 2011 | Unregistered CommenterKatie Mohr

JJ - I have the same reservations about fish. Whole 9 has some good resources, but I still find it confusing. Fish is hard because what's sustainable is always changing. I was just reading in NYT Magazine that sockeye salmon from Bristol Bay, Alaska was supposed to be good.

Here's one of the Whole 9 posts: http://whole9life.com/2011/08/the-whole9-seafood-trifecta/

Here's the NYT mag post: http://www.nytimes.com/interactive/2011/10/02/magazine/29mag-food-issue.html#/policy

October 5, 2011 | Unregistered CommenterKatie Mohr

@JJ I would say that hard to find because of fishing practices is basically synonymous with Nick's point of high prices. Just a supply/demand thang.

I'd love a better solution to this. I eat it sometimes like Nick, and whenever I travel to a place that has good, fresh fish, I get involved. Not much help, I know.

FYI, prospect park is has the most fish for it's size of any body of water in the entirety of New York State. Catch and release. But it's teeming with fish. Maybe Jimmy Hoffa as well.

October 5, 2011 | Unregistered CommenterJR

Very little time today, squeaked into the gym for 6pm and had to leave early. :( Desperately wanted to box squat. Box Squat @125. Always lovely to partner with Allison!

October 5, 2011 | Unregistered CommenterLaurel

First yesterday:

Again Faster WOD with Comp class, "Stacey"--For time:
150 air squats
Row 2k
150 air squats
-I would have named this Quads of Fire cause about 75 squats in they started to burn! Luckily I got a break on the erg...oh, nevermind. Glad I did it but not a "fun" wod. Awesome to see Kate D. KILL it!


Box Squats:
(45x5, 95x3, 125x2)
work: 135x2x10 on the minute.
-no surprise that my quads were a little sore from yesterday so I wasn't sure how these were going to go. Alls well though and was able to hit the work weight I wanted.

Skipped the quad-heavy WOD (not that crazy!) and worked strict Press instead.
45x5, 65x5, 75x5, 80x5, 85x5
-Pretty sure 85 is a true 5RM for me.

And to answer yesterday's questions:
-Training Highlight: Hitting a 148# clean! I've got to thank Coach Fox for this. Last week during comp class he had us working the 2 position clean from midhang and the deck. Something clicked and I hit that jumping position each and every time and the barbell flew up.
-Non training Highlight: Not ignoring my Grandma's call.

October 5, 2011 | Unregistered Commenterlady fox

Enough about fish oil!! How about that awesome kipping pull-up development program?!?!?

I had about a half hour to get my workout in today so I decided to do the (power) Cleans from earlier this week.

Power Cleans (all in Kilograms)
80F (got worried about hitting my metal clavicle and had to put a towel on it)
89x1x2 (PR @ 195lbs)
91F (caught it but couldn't recover it)
91F (Samezies)

Was hoping to crack 200 but not today. Kind of bummed to miss it until Fox mentioned that it's 50lbs above body weight.

About an hour later I did some Front Squat triples at 60kgs as penance for being weak.

October 5, 2011 | Registered CommenterDavid Osorio

Having done a fair bit of work on sustainable fisheries, I thought I'd chime in on this. Generally speaking, wild alaskan salmon and halibut are well managed fisheries that have been certified sustainable. Alaskan and Canadian arcitc char is also a fairly well managed cold water option. Also, as for saving some cash, I would suggest purchasing frozen fillets. The vast majority of fish is flash frozen on the ship and is then thawed and sold in stores after distribution. If you purchase frozen it often simply hasn't been thawed. In addition, many fish like salmon need to be frozen first before being sold as sushi grade in order to kill parasites. Trader Joe's usually has at least the salmon in this way for relatively inexpensive prices. Also, from a sustainability perspective, farmed shellfish such as oysters, mussels, scallops and clams are great. The Monterrey Bay Aquarium offers an app for the iphone that rates sustainability based on region if you aren't sure about something in the store. Also, I am happy to talk to anyone about fisheries stuff for probably longer than you want to hear about it.

October 5, 2011 | Registered CommenterJosh Gange


October 5, 2011 | Unregistered CommenterDan B

I loooooove Trader Joe's for frozen fillets.

I also love the CSA pork chops I made tonight. That is all.

October 5, 2011 | Unregistered CommenterStella


cfsbk is awesome.

josh g: i think you'll find a bunch of very willing ears for fish geekery.

October 5, 2011 | Unregistered Commentermichele

185 on the box squats - up 10 from last week. Speed is still ok, so hopefully I can maintain it in the next couple of exposures. Nice to squat with Ben today.

The short conditioning WOD was fun. 7:30 rx. Thanks to Josh for running with me my last 2 rounds. Walking was tempting the last round, so thanks for keeping me moving.

I LOVE the CSA! (you're the best Margie) Every Wednesday feels like a birthday with all sorts of lovely presents. Thanks to Margie and Ben for beef cooking tips. Are there are any cooks out there that would be willing to post their paleo-friendly recipes (particularly for beef cuts we get) on the blog? I would appreciate any suggestions. Thanks!

October 5, 2011 | Registered CommenterRickke

Box Squatting with Ted, er, Rob Nugent.


Accessory WOD @45lbs with 350m row: 9:04.

October 5, 2011 | Unregistered CommenterSamir Chopra

Couldn't make it in today but did the squats at 205 at the globo and threw in some bench for good measure (sets of 5) 165, 185, 205, 225 Last one was a struggle

October 5, 2011 | Unregistered CommenterDan L

Thanks, Josh. That is really good info.

Did tonight's WOD in 9:27, and was surprised at how heavy my legs felt in the last run. Used a 25# plate, and immediately regretted it; should have gone RX'ed. I definitely had it in me, and it would have been my first time ever been able to actually do a wod RX'ed. I am overflowing with regret...and hunger. I want to eat everything in sight.

Also I second Rickke's comment. Margie is definitely the best. I love the meatshare.

October 5, 2011 | Unregistered CommenterJJ


ground beef:

i freaking LOVE this paleo chili (no beans.) it uses canned pumpkin, which sounds weird, but it's great. i hardly ever make the avocado "cream" garnish - it's good, but gilding the lily, in my opinion.


for all the steaks, including the filets, i just bring the meat to room temp, pick my heaviest-gauge pan (cast iron if you got it), salt and pepper the meat, make the pan real hot, cook it on one side (no oil, keep the pan dry) til the meat releases, flip it and do the same, put it on a plate and cover it with a bowl for ten minutes. then eat.

for london broil:

i grew up on this cut, but i'm quite sure i've never bought it to make since i left my parents' house. i'll probably use this recipe, omitting the soy sauce:


or this:


in both cases it's ostensibly a grillling recipe, but they provide directions on using your stove, which i'll sadly be following.

if you post specific cuts you need recipes for, a bunch of us will i'm sure provide ideas....

October 5, 2011 | Unregistered Commentermichele

Box Squats (yesterday)
Felt pretty good, will go uo again next week.

I am (not) sad to have not done "Stacey" or tonights acc WOD

A video accompanyment to the Pull Up Development Program would be "awesome"...

October 5, 2011 | Unregistered CommenterFox

i love talking about fish!

josh g: thanks for the incredibly informed post about wild fish! i've never really tried frozen fish but i'll go to TJs and give it a shot.

stella: the CSA pork chops were literally the best pork chops i ever had. i'm a little bummed this week's pickup had no pork chops, but i'm excited by all the ham options i got.

October 5, 2011 | Registered CommenterNick Angiolillo

i'm gonna start posting my strength cycle progress since i have some more clear goals forming now, and shit's starting to get interesting..


squat: 185x5x3 (started cycle at 135)
press: 75x5x3 (started cycle at 55)
ringrows: 10-10-13 (13 being a rep out set)

everything is still going up fairly easy for me. definitely heavier, but i'm not really fighting any reps yet. i'm sure that won't last long. i'm pretty excited that a 200lb squat is within close reach, though. i'm having a really good time in the strength cycle -- as much as i love that crossfit is constantly varied, it's nice to really focus on something not as varied for a while.

October 5, 2011 | Registered CommenterNick Angiolillo

Still on my "back off" week, and used this time to continued with the skill assessment today. A number of people have asked me about it, so here goes… I'm looking to evaluate a number of monostructural activities through task prioritization, while including additional metrics that might otherwise be overlooked. Specifically these are: (1) unbroken reps, (2) reps completed in 1 minute, (3) reps completed in 2 minutes, and (4) total time required to finish the task; for distance work the splits are recorded.

This is very much a work in progress, am hoping to create a data structure that discourages gaming of the system, while offering insight into performance, fatigue rate, imbalances, etc. Then train these weaknesses out, and leverage this knowledge in WOD strategy. Can only hope that I'm gathering relevant data and have a large enough data set to work with.

Run 1 mile
Time at 1/3 mile point: 0:02:00
Time at 2/3 mile: 0:04:02
Total time: 6:18.88

50 Two Pood Kettle Bell Swings
31 unbroken
31 in 1 min
42 in 2 min
0:02:33 to complete

25 Pistols (right leg)
18 unbroken
20 in 1 min
n/a in 2 min
0:01:35 to complete

25 Pistols (left leg)
13 unbroken
16 in 1 min
n/a in 2 min
0:01:50 to complete

15 Hand Stand Pushups
5 unbroken
7 in 1 min
9 in 2 min
0:04:48 to complete

Run 400m
Total time: 0:01:13

Thanks to Kate D for timing me on the 400m run.

October 5, 2011 | Unregistered CommenterDan Rx'd

Box squats at 195 today. Moved pretty fast. Really really enjoying them. I did the accessory WOD rx'd in 10:15. Definitely had something left in the tank.

October 5, 2011 | Unregistered CommenterJoel W

Wendler deadlifts today went well and felt good, but I am still struggling with setting my back to a level I consider optimal. Fox prescribed some Bent Over Rows which felt like they will help, plus complemented Meathead Bench Mondays very nicely.

I love the fact that out of the blue we have someone who can just talk sustainable seafood like its no big deal. I think we should host a CFSBK lecture series and pick a random person each week to talk about the thing they know most about.

I am also interested to hear more about Dan Reshef's transformation from person to T1000.

My Training Highlight is somewhat TBD- Last year I timed a strength cycle poorly and then had weddings and other stuff and missed both our January Paleo Challenge and most of the CF Games Sectionals. I just plotted out the next few months to let me participate in all of that, so every day of training towards that end is a major organizational WIN.

Non training highlight- Spending more and more time with SBK people, who are just so driven, focused, and interesting. Also calling my Mom at least 3x a week.

October 5, 2011 | Unregistered CommenterNoah

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