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MUSCLE-FITNESS.COM (+

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(++ MUSCLE&FITNESS May 2008

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(+-

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MASTERING

THE KIPLEARNING THE KIPPING PULL-UP

WILL HELP YOU MAXIMIZE YOUR

PERFORMANCE TIMES WHILE ALSO

HELPING YOU CARVE NEW DETAIL

INTO YOUR LATS

Despite all of its muscle-building

benefits, the pull-up is one of the mos

dreaded and thus avoided exer-cises in the gym. Most of us, however

are slaves to traditional dead-hang

pull-ups, where you perform the

exercise in a slow, deliberate manne

Some of us call it a dead hang

because at full extension, thats

what we are: dead.

But since CrossFit is based on

volume and performance, adding

a little calculated body english to the

exercise is not only helpful but its

recommended. Far from cheating,

kipping pull-ups allow you to

complete far more reps than their

stricter cousins and in far less time.

So what you sacrifice in form, you

more than make up for in total vol-

ume. The swift cadence also forces

you to engage more of the growth-

prone fast-twitch fibers in your lats.

CrossFit Santa Monicas Andy

Petranek explains and demonstrates

how to properly execute a kip.

1)THE SWING

Hang from a bar and swing

your shoulders forward and

your legs back, so that your body look

like a bow. Then swing your shoulders

back and legs forward, so that your

body forms a reverse of the first bow

Practice this until you can swing in an

out from the bar repeatedly without

bending your elbows.

2)THE KICK

Kick up your knees when

youre at the back of your

swing to move toward the bar. Timin

here is critical if you dont do it at

the right time, youll lose momentum

and power.

3)THE PULL

Pull your body toward an

chin over the bar. A kippin

pull-up isnt counted unless your chin

clears the bar. Without hesitation,

push yourself away from the bar with

your arms to begin the whole process

over again.

>> For a video demo of Andy doing the

kipping pull-up, visit petranekfitness

com and click on Videos.

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MUSCLE-FITNESS.COM (+(+/ MUSCLE&FITNESS May 2008

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>>Ladies and Heroes.K_\YXj\c`e\`jZ_`c[jgcXpn_\eZfdgXi\[kfK_\CX[`\j%C`b\ _lii`ZXe\j#k_\dfjk[\jkilZk`m\kiX`e`e^j\jj`fejXi\^`m\eeXd\jjlZ_Xj8ee`\#;`Xe\#?\c\e

7/28/2019 MF Article - Sweat Storm

5/7MUSCLE-FITNESS.COM (,

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DANIEL

50 pull-ups

400m run

21 thrusters (95 pounds)

800m run

21 thrusters (95 pounds)

400m run

50 pull-ups

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d\ekXc Xe[ g_pj`ZXc Yfle[Xi`\j#

TIME SUPPLEMENT DOSE MAIN BENEFITS

7 a.m. Caffeine + green tea 600 mg Strength, energy

11 a.m. Whey protein 1 scoop (20 g) Muscle preservation, energy

11:45 a.m. Creatine 5 g Strength

Taurine 3 g Power

Arginine 5 g Blood flow

Beta-alanine 1 g Endurance

Leucine 5 g Muscle preservation

Noon CrossFit

1 p.m. Creatine 5 g Strength, recovery

Whey protein 2 scoops (40 g) Muscle growth, recovery

Most CrossFitters take the

holistic, whole-food approach

to fuel their training. But

a solid supplement stack

doesnt hurt the cause when

youre competing against

yourself at a breakneck pace

day in and day out. Heres how

I built my supplement sched-

ule around my noon classes

for Weeks 36, with the help

of M&F Senior Science Editor

Jim Stoppani, PhD.

(,' MUSCLE&FITNESS May 2008

CROSSFIT SUPPSCROSSFITTING FOR THE FIRST TIME? THESE SUPPLEMENTS CAN HELP FIGHT FATIGUE AND HOLD ONTO MUSCLE

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7/28/2019 MF Article - Sweat Storm

6/7(,) MUSCLE&FITNESS May 2008

HELL WEEK>> Petranek offers some guidance on several of theworkouts, based on experience.

THIS ONE-WEEK CROSSFIT PROGRAM

WILL GET YOU STARTED ON YOUR WAY

TO GREATER STRENGTH AND STAMINA,

ONE PUNISHING WORKOUT AT A TIME

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]`e[pfli*IDfek_\[\X[c`]k

Workout Directions

HELEN

Beginner Use a 16-kg kettlebell anddo jumping pull-ups

Intermediate Use a 20-kg kettlebell and dotwice as many jumping pull-ups

Advanced Use a 24-kg kettlebell anddo unassisted pull-ups

FRAN

Beginner 55-pound thrusters andjumping pull-ups

Intermediate 75-pound thrusters and dotwice as many jumping pull-ups

Advanced 95-pound thrusters andunassisted pull-ups

THE MURPH

Beginner Do half of everything (50 pull-ups,100 push-ups, 150 squats)

Intermediate Break the pull-ups, push-ups andsquats into 20 rounds of 5-10-15

Advanced Perform as written, completing theprescribed number of each exercisebefore moving on

>> To continue your CrossFit crusade on a daily basis, visit

crossfit.com or petranekfitness.com. For exclusive action

footage from our photo shoot, featuring the CrossFit Filthy

50, visit muscle-fitness.com.

Each time you lace up your shoes for a CrossFit workout,

youre getting ready for battle. Unrelenting and high-inten-

sity, each session will help you redefine your physical limits,

leaving you looking better if winded for the effort. Thisone-week sample, provided by CrossFit Santa Monicas

Andy Petranek, gives you a healthy initiation into this type of

training and offers some benchmarks for success. Take

note of the beginner times, but see how long it takes you to

work up to the advanced-level marks. CrossFitters gener-

ally train on a three-days-on/one-day-off schedule, and this

workout follows that split. Beginning with the baseline rou-

tine, youll progress into increasingly tougher workouts,

each with its own unique demands and payoff.

Average Time (minutes)

Day Workout Beginner Intermediate Advanced

1 Baseline 8:00 4:017:59 4:00

500m row or more or less

40 squats

30 sit-ups

20 push-ups

10 pull-ups

2 Helen 12:00 9:4611:59 9:45

3 rounds: or more or less

400m run

21 kettlebell

swings

12 pull-ups

3 4 rounds: 17:30 11:3117:29 11:30

400m run or more or less

50 squats

4 Rest - - -

5 Deadlifts:

8 sets x - - -

10,8,6,4,

3,3,3,3 reps

6 Fran 9:00 5:018:59 5:00

thrusters/ or more or lesspull-ups

superset:

3 sets x

21,15,9 reps

7 The Murph 4 0:00 32:0139:59 32:00

1-mile run or more or less

100 pull-ups

200 push-ups

300 squats

1-mile run

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