No Kip November


What is No Kip November?

For the month of November you will be challenge to go through your workouts without kipping! That means strict pull ups, muscle ups, ring dips, handstand push ups, toes to bar, and any other movement that you could kip too.

Yes your WOD times most likely will be slower than usual, but one month of building up the correct muscle groups will make it all worth it!

WORK CAPACITY

We define fitness in CrossFit as your demonstrated work capacity over broad time and modal domains. Work equals the force required to move an object or your body multiplied by the distance it travels divided by the time it takes to complete the movement. So if you can decrease the amount of time it takes you do pull-ups, handstand push-ups or muscle-ups then your demonstrated work capacity has gone up.

Increased work capacity is great but not at the expense of strength. Nor is increasing strength at the cost of work capacity. What’s awesome about gymnastics movements is the better you get at the strict movement the easier the dynamic (kipping) versions will be.

GYMNASTIC STRENGTH

 Common things said by athletes “I have a love/hate relationship with strict gymnastics movements. I see the benefit in them but they are so hard to do and that gets a little frustrating.” For example: “I think I can manage about 7-10 strict pull-ups (really probably 3 or 4 if I maintain a hollow body position while doing them), but I can knock out between 25 and 30 kipping pull-ups.” “This is because I’ve spend much more time working on my kipping and have pretty good technique. I use my entire body to do the work and am pretty efficient.”

Imagine how many kipping pull-ups you be able to do if you could do 20 strict pull-ups. Developing strict gymnastic strength is so important to your overall fitness. It develops body awareness and control as well as being very impressive to watch.

MUSCULAR HYPERTROPHY AND STRENGTH

Building muscle and foundational strength is key for any level of fitness and sport. While both pull-up movements are similar (kipping vs strict), strict pull-ups will work to develop the concentric, isometric, and eccentric muscle actions through the range of motion trained. Kipping pull-ups have a tendency to decrease the amount of strength and force production needed to complete the movement because of the kip motion propelling the body upwards (via hip extension).

LAST REP

With that said, athletes and coaches who are looking for increased body mechanics, awareness, muscular and grip endurance, and specific gymnastics or competitive fitness skills; the kipping pull-up is a necessity for overall development of an athlete.

I know there is a culture of kipping being the cool thing to do. But what if we changed that and developed a culture of strength and strict movements and just used kipping in specific circumstances? Like the your local competition or even the CrossFit Open. We’d be stronger, have better body control and kipping would be even easier.

Richard Carmona


Have You Met Richard?
  • How long have you been a member of Nela Athletics?

I have been part of NELA for about 5 years now.

  • What’s your favorite CrossFit/Ignite achievement?
Competing along side my wife in some local competitions.
  • How do you think you have benefited most from Nela Athletics?
Having fun with fitness and like minded people.
  • How has your life changed from when your first started to now. Can be physically, mentally, emotionally.

The hours spent in the gym not only strengthen my body, but it has strengthened my mind allowing me to overcome many obstacles.

  • What are some hobbies or activities you are into besides CrossFit?

Swimming, paddling (on a board), spending time with the kids at the beach.

  • What is one thing people don’t know about you?

I can juggle pretty well.

  • If you could only listen to one song for the rest of your life, which song would you pick?

I like a lot of songs, don’t have a particular favorite. Really in to BPM and electronic.

Liz Gurrola


Have you met Liz?

  • How long have you been a member of NELA Athletics?

About 2 years

  • What’s your favorite CrossFit/Ignite achievement?

My favorite achievement so far has to be getting my pull ups ! Though they are not perfect, I try my best to practice them when I can.

  • How do you think you have benefited most from NELA Athletics?

NELA Athletics has benefited me in many ways. From understanding my body and the strength I have gained, to all the amazing friends I have met through its amazing community as well.

  • How has your life changed from when your first started to now. Can be physically, mentally, emotionally.

From when I first started at NELA to now, I have definitely grown as a whole. I am happier, stronger and more at peace with myself.

  • What are your hobbies or activities you do enjoy outside of CrossFit?

A hobby of mine would be planting/potting cacti and succulents. I also enjoy days out on the lake fishing.

  • What is one thing people don’t know about you?

Something a lot of people might not know about me is that I used to play the violin in a mariachi ensemble.

  • If you could pick three famous people to be a part of your entourage, who would you pick?

Kate del Castillo, Ellen DeGeneres, Barrack Obama

TOP 5 TIPS TO CRUSH THE OPEN


HAVE A GOAL.
Whether it’s doing all workouts RX, getting your first pull-up or just having fun with your crew – set a goal for yourself as this makes you more accountable.

MAKE A STRATEGIE & CHECK STANDARDS.
As soon as the open WOD is announced go over the movement standards and make a game plan. Make sure you stay in your own lane & try to figure out what works best for you.

WARM UP PROPERLY.
Bring your heart rate up and get a light sweat on. Jump on the rower or the bike for that and go for 5-8 min of easy pace with a 10sec sprint on top of each minute.
Make sure you do some short stretches and got for a spicy warm up round before you hit the workout hard.

NUTRITION & RECOVERY.
Eat enough carbs during the week to make sure your glycogen storages are replenished and stay hydrated during & after your training sessions.
Sleep at least 7 to 9 hours per night, take care of some solid stretching and foam rolling to get your body ready for the next workout. Don’t forget the cool down after you finished a workout. Spend 7-10min on the bike.

HAVE FUN.
Get some friends together or if your gym is having a Friday night lights event – don’t miss out on that. There is nothing more motivating than doing the workout in front of a cheering crowd or next to your buddy who is pushing you to the limits.

Tony Cano


Have You Met Tony?

  • How long have you been a member of Nela Athletics?

I think about 4 years now.

  • What’s your favorite CrossFit/Ignite achievement?

Being able to link multiple chest to bar pull-ups.

  • How do you think you have benefited most from Nela Athletics?

Overall health and staying in shape for the most part.

  • How has your life changed from when your first started to now. Can be physically, mentally, emotionally.

Much stronger now than ever.

  • What are some hobbies or activities you are into besides CrossFit?

Basketball crazy!

  • What is one thing people don’t know about you?

Im a sucker for romcoms. did I say that right?

  • If you could only listen to one song for the rest of your life, which song would you pick?

Find a way by A Tribe Called Quest

 

Jeremy Arca


Have you met Jeremy?

 

  • How long have you been a member of Nela Athletics?

Since July 2012 (nearly 7 years)

  • What’s your favorite CrossFit/Ignite achievement?

Getting first ring muscle up, PRs on lifts, and being able and wanting to consistently work out

  • How do you think you have benefited most from Nela Athletics?

I’m in better shape and meeting a lot of great friends!

  • What are your hobbies or activities you do enjoy outside of CrossFit?

Cooking, gardening, woodworking, craft beer, programming, cycling, and running.

  • What is one thing people don’t know about you?

If I told you, people would know.

  • If you could pick three famous people to be a part of your entourage, who would you pick?

Idris Elba , Anthony Bourdain, Elon Musk

23. Old Justin Was Kinda Fitty


Last month we did Paul, but this time the interviewer has become the interviewee. It’s Justin’s turn in the hot seat, and he pulls no punches in talking about the sad, self-loathing nerd he used to be, and the bizarre path that led him to fitness and, to some extent, emotional health.

Check out this episode!

Thania Avelar


Have You Met Thania?

  • How long have you been a member of Nela Athletics?

I have been a member of NELA Athletics since October of 2015.

  • What’s your favorite CrossFit/Ignite achievement?

One of my biggest achievements in CrossFit would be to conquer some of the weightlifting movements. They are still difficult for me but I try my best to push through them.

  • How do you think you have benefited most from Nela Athletics?

Nela Athletics has benefited me in more ways than one, it has taught me patience to achieve goals and at the same time giving me a sense of an extended family within my community.

  • How has your life changed from when your first started to now. Can be physically, mentally, emotionally.

My life has changed drastically from the beginning to where I am today. I am much stronger than where I was and I continue to achieve most of my physical goals. As for, mentally and emotionally it has taught me how to be self-disciplined. It has kept me focused and stress free.

  • What are some hobbies or activities you are into besides CrossFit?

My favorite activities besides CrossFit is reading. I love to read suspenseful fiction books that usually involve a mystery of some sort.

  • What is one thing people don’t know about you?

One thing people do not know is that although I focus my topic of conversation about plants. I am actually considered a Soil Scientist, that was my main focus in college.

  • If you could only listen to one song for the rest of your life, which song would you pick?

La Llamada by Selena Quintanillla

Elle Tolentino


Have you met Elle

 

  • How long have you been a member of Nela Athletics?

I’ve been a member since 2012 and still super stoked on that choice.

  • What’s your favorite CrossFit/Ignite achievement?

My favorite achievement so far, is finally getting my first non-assisted pull-ups after 6+ years of CrossFit.

  • How do you think you have benefited most from Nela Athletics?

By coming to workouts I’ve acquired a change in mindset and capability. I think of whatever I’m tasked with as a chipper WOD. I just gotta work my way through the uncomfortable bits and I’ll feel a great sense of achievement afterwards.

  • What are your hobbies or activities you do enjoy outside of CrossFit?

I LOVE food. If there’s activities involving food, sign me UP. New foods, comforting foods, weirdly shaped foods, I want it all! I also love to travel. I have a whole bucket list of places to go once I’m done with nursing school.

  • What is one thing people don’t know about you?

I may seem super outgoing but I’m terribly shy. I fumble with words when I’m nervous.

  • If you could pick three famous people to be a part of your entourage, who would you pick?

Awkwafina for the laughs, Chris Evans for the eye candy, and Beyonce for her badassery. But let’s be honest Beyonce would never be part of someone’s entourage, she’ll just bless you with her presence.