Savannah Fliers @sava-lava-ding-dong - Tumblr Blog

Get it Pichelli 💪😃 #reebok #crossfitgames2014 (at 2014 Reebok CrossFit Games)

#reebok #crossfitgames2014

I love my @pariahcrossfit family. It just keeps growing every week! 👏😊 #crossfit #burpees #75fortime

"Suddenly it didn't matter that I was the weakest person in the room. All that mattered was that I am stronger than I'd been the week before." #crossfit #deadlift #slowprogress

#crossfit #slowprogress #deadlift

onlyfitgirls

Tiffany Hendrickson: Karen Dillehay this is for you! was telling me she has strict MuU but can’t seem to kip. Here’s a couple suggestions I have for you: I call this kipping ring rows. Start small but eventually you want your heels lifted on the back side, hamstrings engaged then at the bottom of your swing scoop your toes and turn under your pelvis as you snap into a hollow body position for the row. The goal is to pull to your hips every time. Go for big sets, when I do these I do 3x10. This will help you relax into an efficient swing, condition a strong pull and most importantly gain confidence in the momentum gained with a efficient kip. The next step is to transfer that great row into your MU. I’m guessing that it’s more mental then anything. If you can do a strict you obviously have the strength but if you are struggling with the kip that usually means you are relying TOO MUCH on your false grip! False grip is a great way to learn the transition from a pull to a press but after you have felt that roll for a month or two you really want to get away from them. You can see when I do a MU with out a false grip it allows me to have a much more aggressive kip which helps me pull to my hips which means I can “catch” my MU much higher which is so much more efficient. One last thing I would suggest is START you MU from the top. Have someone spot you to the top of a ring support then from there start your MU. This will create some good momentum for your MU by naturally opening up to a smooth kip. Good luck! Keep me posted:)

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