Everyone congratulate Paco next time you see him, as he's been working hard and on Friday scored his first strict pull-up with no assistance!
You'll notice that we (unlike many other CrossFit gyms) don't allow kipping until you've demonstrated the ability and strength to do strict pull-ups. The reason lies in the nature of the kipping pull-up and the stresses it puts on the shoulder joint and surrounding cartilage when done incorrectly or before developing adequate upper body strength. The 'bounce' out of the bottom of a pull-up puts tremendous stress on the labrum and kipping pull-ups aggravate that stress even more. Too many kipping pull-ups can lead to a SLAP (superior labrum from anterior to posterior) tear, which can require surgery and many months of rehab to heal. Just know that we are looking out for your best interests both in terms of your long-term health and your ability to perform.
Our goal is for you to learn how to apply these principles to your fitness over the course of a lifetime! No short-cuts!
5 rounds for time:
10 Power Snatches (75/55)
*rest exactly 45 seconds between rounds
Posted by Zareh.