CrossFit South Brooklyn

Established 2007

Rest Day

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Enjoying our Box Seats to the Marathon

Panel Mat Kick Ups

The Intention
To help develop proficiency in the act of kicking up to an inverted position. 

The end goal would be for the athlete to be able to kick up with control, consistency and grace to any height and with either foot leading up or guiding back down. Until you can do this, consider it a work in progress and approach it with due focus.  The panel mats elevate the floor closer to you and make the movement physically less demanding. This creates a more ideal environment for skill building.

Quality of movement is highly dictated by the position one starts from.  Just like a Clean's bar path will will be influenced by how you're set up before you pull, a handstand attempt will be influenced by how well you can enter the position itself. 

The Strategy is how we approach learning this movement. 
Can you describe how to get a basic kick-up going on a panel mat?

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Friend of the program, Yoon S has graciously uploaded several videos of 1970's training footage from Poland's National Weightlifting team.  It's really phenomenal stuff.
Here is Part 1 of 10

Comments

  2. Happy birthday David! – Have a great one and keep up the incredibly good work! For us SBKlers you’re way more than just a coach.

    Also, happy birthday Sesame street!!!!!

  6. Happy Birthday David!!

    Also, thank you to everyone’s well wishes and support this weekend as my rugby team played for the first ever Women’s Premier League National Championship! (USA Rugby changed the structure of the women’s league to now include a Premier League, Division 1 and Division 2.)

    Friday’s game was a close one – we were down 10-8 with only about 4 minutes left and came back to score and go up 13-10 and hold off our east coast rivals, Beantown.

    Sunday we played for the championship against the reigning champions, the Berkeley All Blues. Playing on their home turf we were able to beat them 20-10! They have won a national title 11 out of the last 13 years, only to be beaten by NY in 2006 and now 2009. Even though I wasn’t playing this year, I’m so proud to be a part of such an amazing club!

    On Saturday I was able to take a trip to SFCrossfit with my crossfitting friend Lee from Fairfax who was out coaching her team from Virginia. We did a 30 minute run on the Presidio then had some open gym time.

    21-15-9DB Split Snatch (25#)Push Ups6:05

    Fun little workout after a nice run.

    Anywho, I’m back and look forward to seeing everyone in the gym tomorrow!

  9. Happy Bday David! I echo Andy’s sentiments.

    Hmm, it appears that another coach has a bday coming up, and there are no evening classes next week…seems like a good time for a celebration, no? We can also cheers to rugby victories, 9-year anniversaries, and Jess returning from Ohio!!

    About kickups: if you start with left foot back, that’s the first leg to kick up, then the right follows, correct? Then, my right foot comes down first, then the left. I have a feeling this is wrong. Also need to remember to keep my arms by my ears when I come up.

  15. Happy birthday, David! Ditto what Scott said.

    When I do a kick-up, I try to think about making my body light and stiff, so that it can rotate easily. I generate momentum with my legs and extend through my heels. I need to get better about doing them on the other side, and staying in control all the way through.

  16. Happy Birthday David!

    Since you liked the last one so much, I got you another pony.

    Even at a young 25 you are quite the grown-ass man. I apsire to have your maturity, intelligence and beard. Basically, I want to be David Osorio when I grow up. Thank you for what you have given to me and everyone else. Here’s to many many more.

    Shane

  18. Happy Birthday, David!

    May the year bring PRs on every WOD.

    You have accomplished so much and (obviously from all the comments) have been a great coach, friend, and inspiration. You deserve only the best!

  20. HAPPY BIRTHDAY MARINE CORPS! 234 years young! Oorah!

    Oh, and David, too.

    When I kick up into a handstand, I think about puppies. And also keeping my abs and glutes tight. But mostly puppies. I’m usually thinking about puppies.

  21. Thanks for all the well wishes, everyone! I’ve successfully survived a quarter century and am looking forward to the next quarter with all you cool cats.

    xo

    Has anyone watched part 1 of 10? It’s soo soo cool.

  22. You’re birthday is already over where I am, in the future. Hope it was happy…or that it is happy. (Shane also aspires to spell “aspire” without any typos).

  23. Happy Birthday David, job well done on the big 25.

    Those Poles were crossfitting before it was cool, those runs on part 1 look like fun and they have an extensive gymnastics routine in part 2.

  24. Happy Birthday David! Ditto what everyone else has already said!

    Last day at local crossfit:75 squats for time at 95lbs. 15 burpee penalty every time you had to rack/drop the weight (to be completed before returning to squats.)12:57 with 3 penalties.

    Ended up going like this–32 unbroken, 15 burpees, got to 50 squats, 15 more burpees, made it to 65 squats, then 15 more burpees, then finally reached 75. Legs feel like jello.

    I fly back tomorrow evening, but most likely too late for classes. See you all Thursday for sure!

  25. Happy Birthday David!!!!

    I’m not even joking, I can’t imagine what my life would be like without having met you and CrossFit 1.5 years ago!!!! Thanks for everything, David!!!

  30. Happy Birthday David, you’re all that and a bag of chips.

    Steph – congrats on all the rugby awesomeness!

    Those Polish videos are the coolest thing I have seen in a long time! My country folks training their asses off with 70’s fabulousness and old school porn music, what could be better?!

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