Home > Uncategorized > Biggest CrossFit Mistakes … #1

Biggest CrossFit Mistakes … #1

pullupfrom The Box, a tip a day for bullet-proofing your CrossFit.


For every CrossFitter killing it workout after workout, posting legit numbers and seeing his strength, mobility and endurance flourish, there’s the guy cutting corners or going overboard with his training, risking injury (and perhaps his reputation) in the process. Mistakes and faux pas are prevalent in every training discipline, and CrossFit is no exception. Here, two experienced athletes and trainers share their biggest pet peeves to keep you from being “that guy” (or girl).


Mistake #1: Kipping Without a Base of Strength

All you need to do is look at the “for time” direction on “Fran” to realize why kipping pull-ups are more popular among CrossFitters than strict, dead-hang pull-ups. “CrossFit rewards efficiency, so you don’t have to look at the two movements [kipping and strict pull-ups] long to realize that kipping is faster and more efficient,” says Logan Gelbrich, a CrossFit Games competitor and Level 1 trainer at CrossFit Los Angeles who also holds certifications in CrossFit Olympic Weightlifting and Coaches Prep.

“Folks who don’t have the strength to accomplish strict pull-ups or muscle-ups will often bypass the process of growing strength in the strict fashion and will learn kipping, and with that comes increased potential for injury,” he says. Most notably are  wear-and-tear injuries to the shoulder joint, like rotator-cuff and labrum tears.

Fix it: Gelbrich’s stance is that you should be able to do at least five strict pull-ups before doing kipping pull-ups or muscle-ups as part of a workout. “It’s not that you necessarily have to do dead-hang pull-ups for two weeks,” he says. “If you have the strength to do them, it’s irrelevant. You can absolutely kip and kip safely.”

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