No Kip November

Today’s Workout:
A: Test max strict pull-ups or find the smallest band in which you can perform 3 pull-ups
B: Test max reps push-ups

Then:
For time:
Run 400m
20 Hanging Knee Tuck
20 Goblet Squat
Run 800m
20 Goblet Squat
20 Hanging Knee Tuck
Run 400m
————
A: Test max reps strict pull-ups
B: Test max reps strict ring dips

Then:
For time:
Run 400m
20 Knees to Elbows
20 Thruster 65/45
Run 800m
20 Thruster 65/45
20 Knees to Elbows
Run 400m

2014-01-20 17.51.19-1

This month we will be returning to an old tradition known as “No Kip November.” For the all of November we will be training strict gymnastics (pull-ups, dips, toes to bar, etc…) movements only. This will be a great opportunity for those of us who are currently unable to do a strict pull-up to earn our first. We will also seek to build a solid strength foundation for those of us who plan to participate in the 2015 CrossFit Open before ramping up the volume with some more traditional CrossFit training leading up to February. The strength and stability required of well-executed strict bodyweight movement carries over into all physical endeavors and is a necessary pursuit for athletes of all levels.