Are you strong enough?

Are you strong enough? This is not pertaining to Squatting, Pressing, Deadlifting etc….We are going back to the basics. CrossFit as a community has developed a strong love for the “kip” we kip pull ups, handstand push ups, Muscle ups, Ring dips. Basically almost every gymnastics movement we utilize in CrossFit has been “kipptefied”..meaning the simple progression of being strong enough to the movements strict is sometimes lost and lost is not good in the world of high repetition. Those people that can not do a single dead hang pull up can probably still do kipping pull ups but risk getting injured and also have no hope in actually increasing there pull up capability.
No body has ever got more kippoing pull ups from doing more kipping pull ups, rather get stronger with the good ol deadhang pull up and your kipping count will go up.
Same goes for HSPU and muscle ups.
I was doing CrossFit for almost 2 years before I ever kipped a HSPU or a Ring Dip.
We love to move fast, and moving fast is important. But so is the capability to do strict movement, strict movement will ALWAYS win out in the end.
If you go to BeachSide CrossFit, work on those strict movements. If there is a WOD with pull ups and I give you band and tell you to do strict, there is a reason.
We have ways to work your strict HSPU as well. ALL with good time and given effort. You can get there and get there the correct way.
We are a responsible gym and if you are here, you should be willing to put in the time and not try to get to moving the way you see the big dogs do it at the GAMES. Do it the safe way and you will be a big dog.
Here is a excellent way to build your HSPU:
10 dumbell Push ups
2 negatives- From top of HS position (if you can get there safely)
5 KB Press against a wall – heavy as possible without losing Midline stability
X5
*DH special
** And…GET YOUR PRESS UP!
PEACE!
Blast from the past