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[QUOTE=Perry Dean Freedman;986863]David: There is a great video on the site by Paoli in which he shows correct form for the kips. The main thing that has helped my shoulders is squeezing or pinching your shoulder blades back and down. That way, at the bottom position, you have tension, which prevents you from yanking your shoulders out of the sockets. Also, you want to concentrate on externally rotating your shoulders to protect them and maintain the "hollow body position".

Here is the title of the video:

The Position: Part 5—The Pull-up
By Kelly Starrett and Carl Paoli

After watching this a few times, it clicked and vastly improved my kips. My shoulders are better, but my elbow still hasnt recovered from months of doing kips wrong.

Good luck.[/QUOTE]

Thanks Perry. Where would I find this video on the site? I checked in the demo section of CrossFit exercises but I didn't see it there. Can you provide a link? Sorry to be so dense.

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[url]http://journal.crossfit.com/2011/06/theposition5pull-up.tpl[/url] wfs

I would say if it bothers your shoulder and you can do dead hangs, DON'T KIP.
We had a guy at the redshed always did deadhangs.

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9/19 WOD
Power Cleans:
2-2-2-2-2-2-2

135-135-145f-145-155-165f-160f

I guess 155# was as high as I was gonna go today. Happy with it, but would have been happier with 165#. Not feeling very explosive at 6 am on a Monday morning.

Claw

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Pull ups with sore elbows are greatly relieved by pull ups with hands in parallel position. Sometimes I do pull ups with one hand on a cross bar and the other on the regular pull up bar.

Strength: 3x 280, 300, 330 back squat.

Hspu progression

WOD:
4rft

25m broad jump
50 m lunge
200m run
25 DU

Scale: standing jumPs,200m row, singles.

17:20.

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[B][U]Sunday, Sept. 18[/U][/B]
Did the NJ Gran Fondo cycling tour. 104.89 miles per my bike computer and 7900 ft of climbing. My first century ride! Felt pretty strong and we rode with a group that didn't set a fast pace, but my legs are feeling it after two consecutive weekends of abuse. The only racing was on the four timed hill climbs. I think I did ok on those, as I passed a bunch of people and didn't get passed, but am not sure where to get the results. I also think the fastest climbers were out in the first group of riders and our group hung back a bit. Total cycing time was 6:49, but we took a few breaks and made a nice day of it, so I guess the whole thing took a little more than 7 hours. There was great food at the rest stops and the event was extremely well run. I highly recommend it!

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W/U
200 S.U.
25 box squats (squat is broken again)
400 M jog
HPC, press, push press 45#
Shoulder: rolls, dislocates, etc...

WOD: 20 Min AMRAP
5 pull-ups (blue band)
10 Hand release push-ups
15 kb swings 45#

7 + pull-ups & 6 push-ups

Buy out: 500 M row.

This was my second workout back in the garage since closing our box. Tiny small chance there might be life there yet. If ya pray, please put in a good word for CrossFit Marquette.

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Got behind on posting
9/12 front squat 95 135 165 185 205/ 8x5 @95 walking lunge good mornings
GHD situps 3x10
WOD 4 rounds
pull sled 200m @ 100#
15 K2E
15 KB snatch @35
9/13 jumprope/ push prowler @ 100/200#
WOD
20 O/H Squats @75
5 Burpee
400m run
15 O/H squats
10 Burpee
400m run
10 O/H
15 Burpee
400m
5 O/H
20 Burpee
400m
POST _ EMOM 8:00 3 Thrusters @ 95 3 Pullup

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Thanks for the link Deb. You are right Perry, it is an excellent video. Now putting teachings into actions.

Day #15 Burpee challenge.

Weighted chest-to-ring pull-ups
3-3-3-3-1-1 (22, 27, 32, 32, 57, 57 lbs)
Then…
CrossFit Open WOD 11.3
AMRAP 5min
Squat clean & jerk 95 lbs
16 reps

I am still feeling my way through the Olympic lifting. Everyday glad to get through it without jacking up my back. I think all the omega-3's I have been taking (3 gms/day) is actually helping.

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9/14 Decline Bench 135 185 225 255/7x10 standing kickback
upright row @25#
WOD50 Pushpress @ 95
50 Ring Row
8:30
9/16
10x2 Box squat @ 185
8x3 Rack pull 3@135 3x3@225 6x3@275
3x10 windshield wipers
WOD 21 15 9
SDLHP @ ?
T2B
Between each round walking Lunge/w 45# bumper O/H = 16 steps

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9/19
Jumprope
Back squat 62135
1@185 @225 @235 @275
5x4 Lunge @95 + 8 good mornings
3x12 62# KB swings + GHD situps

WOD 10 rounds
1 power clean @ 165
run 200m

Post 15:00 EMOM
5 KB swings @ 44#
3 Burpee
5 20# wallball

sorry about being so far behind on my Posting
Bill it's ashame about the Box hope someone picks it up
Pat your a beast as always with the strenght

m/56/180