12 Seconds of Kips
Check out Blair rocking this CrossFit WOD(workout of the day): 2 rounds for time (RFT) 1 mile run, 15 chest to bar & 30 air squats! What does that mean in English? ;) As quickly as you can complete the WOD you run 1 mile, then transition to chest to bar pull ups bringing your chest all the way to the bar and then air squat 30 times for 2 complete rounds. This video is the end of the second set of chest to bar. Blair uses a technique often seen in CrossFit referred to as a "kip."
What's a kip you ask? Kipping is whole-body, athletic and demands coordination and agility. It is plyometric, requires flexibility of the shoulders and allows for rapid cycle time. Here Blair uses a traditional kip, but you can butterfly kips to increase cycle time even more.
Kipping derives from a powerful and athletic reversal of hip direction - like that of the clean and snatch in CrossFit - and expands the primary movers from just the back and arms down through the torso and hip. Kipping is a gateway skill with functional utility throughout many movements in CrossFit on the rings, parallel bars, high bar and floor... many of Blair's favorites!
Blair's strong point in CrossFit is bar work such as pull ups and toes 2 bar as well as Olympic lifting. Blair best "Cindy" rounds for time (a benchmark WOD) of 5 pull ups, 10 push ups and 15 squats was 26 rounds in 20 minutes. It's one of his favorites so watch for a video of this WOD soon! :)