Friday 141031

Scary “Amanda”
9 – 7 – 5 reps, for time of:
Squat snatch, 135# (95#)

Compare to 130601
Post time to comments or BTW

Can anyone beat these costumes today???

Can anyone beat these costumes today???


What is “NO KIP NOVEMBER” you ask?  Exactly as it sounds, there will be no kipping allowed on any of the movements (this excludes the Everyday Warrior Battle Series workouts).  Movements that you will not be kipping include handstand push ups, toes to bar, muscle ups, pull ups, and anything else you can add a kip to.

Why are we doing this you ask?  CrossFit Bulletproof posted a great article regarding the importance of doing strict movements, and below you will find the main ideas.  You can find the full article here

#1 – Doing strict movements help to build strength.  When you are only allowed to use your primary movers for those movements, i.e your shoulders or mid-line, you build great strength.  You must rely purely on the muscles and how much they can move under the load of your bodyweight versus inertia that is generated during kipping movements.  

#2 – Build time under tension while controlling your body weight.  When we kip, things move faster and there is also a brief period of time when we are weightless.  By eliminating the kip, we feel our full bodyweight throughout the movement. This feeling has a tendency to slow us down, increasing that time under tension.  Time under tension also helps to build strength.

#3 – Strict movements prepare the smaller muscle groups for kipping. Strict movement preps the smaller muscle groups to protect the shoulder girdle from the intense movement of the kip. The smaller muscles that stabilize the shoulder girdle (rotator cuff) include teres major, supraspinatus, teres minor, infraspinatus, levator scapula, and subscapularis. Other muscles that are being utilized also include rhomboid major and minor, serratus posterior superior, and biceps. These small muscle groups are essential to keeping the shoulder mobile and supported.

#4 – The most important thing is to constantly work on your form and strength building. It’s difficult to go from kipping to a strict movement, but it’s much easier to go from a strict movement to a kipping one. Kipping is just a tool to utilize to be faster during  time sensitive WODs, but the strict movement is translated in all most everything we do in CrossFit.

Enjoy building your strict strength this month and get ready for another surprise in December!  The coaches will have plenty of modifications if necessary and bands will be allowed.


As I mentioned above, the exclusion to this will be the Everyday Warrior Battle Series.  We will notify you when those workouts are going down so you know when you can break out your kip (the first workout will be November 7th). If you are unaware of what the Warrior Battle Series is, please follow this link.  This competition series is for a great cause.  Registration is only $45 including a t-shirt and the money goes to fellow CrossFitters battling cancer.  If you have anymore questions, please feel free to ask Shaina, Maddie, or Anna and we would be happy to answer them for you.  We already have several members signed up and would love to have more to help build a fun atmosphere!




  1. Jason Allison :

    Can I tie that costume by just wearing it again 🙂

  2. Linda Kiker :

    Welcome to the last 4 months of my life. lol

Speak Your Mind