Kipping Knees-to-Elbow & Toe-to-Bars from Patrick Cummings on Vimeo.

Today’s WOD involves a few skill based movements and proficiency in those skills will make a big difference in how many rounds you complete in those 9 minutes. Again Faster’s tutorial on kipping toes to bar is very comprehensive and breaks down the key to linking these movements:

1. Closing the shoulder angle hard: The video begins with an explanation of what closing the shoulder means. Many athletes concentrate only on bringing the legs up to the bar without closing the shoulder angle. This makes it impossible to link consecutive reps.

2. Pausing: Once you close the shoulder angle and your toes meet the bar, pause while your body is weightless just long enough before you start to feel your momentum carry you forward. Then open your hips as you swing forward. Without this pause, you end up dropping your legs back too early and swinging like a pendulum.

3. Use your hip flexors: Focus on using your hip flexors to bring your toes to the bar rather than your abs. This will cause your body to ‘fold’ at the right angle.

4. Glide more, work less: As you come out of the toes to bar and open your shoulders and hips, your muscles will stretch out and naturally want to contract. Think about using your body’s natural stretch reflex and relax into a gliding rhythm.

Much like all of the movements we encounter, proficiency in a kipping toes to bar will take practice! Watch the video and visualize yourself kipping the toes to bar!

Come on out tomorrow to support Brian as he competes in the Next Level Invitational Series! The series will be held at the Orange County Marketplace next to the fairgrounds. Click here to buy tickets for $10 ($12 at the door).

WOD 09.09.11

Back Squat 3×5 or Wendler


As Many Rounds As Possible in 9:11
9 Thrusters (85/55#)
11 Toes to Bar
20 Double Unders


Bar is taken from the ground on thrusters
Full cleans to start workout are ok.
All Bars are 45# bars.
HIPS: Below parallel and to full extension
KNEES: Extended at top of movement
ELBOWS: Extended at top of movement
HEAD: through the arms, can see ear from side

Toes to bar

ELBOWS: at full extension at the bottom of the movement
FEET: must travel from behind vertical plane of bar at the bottom to contact with the bar at top
Kipping is ok. Strict is too.

Double Unders

Get the reps done! Advanced athletes have to do them unbroken.

11 Responses to “Kipping Toes to Bar”

September 9, 2011 at 7:47 AM

Ummm, so Yahoo sports didn’t play my defense or kicker last night even tho they were starting.

If I lose to Marcus by less than the amount of points those two would have gotten me….

Jeff Stoehr
September 9, 2011 at 8:01 AM

Ruth, Thank you for reviewing kipping!

September 9, 2011 at 8:47 AM

I sure hope Yahoo played my much criticized first round pick Aaron Rodgers last night…

September 9, 2011 at 10:05 AM

Good luck Brian!! You’re going to be amazing!!

September 9, 2011 at 10:49 AM

Good Luck Brian!

Jason Beattie
September 9, 2011 at 12:35 PM

Have fun on Saturday, Brian! You will crush it.

Mark Miller (M^2)
September 9, 2011 at 2:47 PM

Good luck Brian!

September 9, 2011 at 3:40 PM

Good luck Brian!!

@Nick, don’t you hate it when computers can’t read your mind and do what you want them to? It’s so frustrating when they actually make you type and click.

BTW, Sean and Xuan, as commissioners you can override Nick’s lineup to give him those points. Depends on your ruling….either Nick should be punished for not setting his team, or you take mercy on his soul since this is a beginner league. If you rule in Nick’s favor, you should at least allow Marcus to give him some penalty workout since Nick is playing the Emperor this week.

September 9, 2011 at 4:26 PM

thanks guys. i appreciate it, but i feel like i have to apologize more for making you do Wed and todays workouts.

September 9, 2011 at 8:48 PM

Briannnn!!! Its nearly saturday and wanted to wish you good luck brother!! Kick some ass and have a great time!! Ill be sendin good vibes from the high five state!! I swear to drunk im not god…

September 9, 2011 at 9:50 PM

@Scott – the team was set! I did a run through last weekend to make sure everything was in order. I checked my score during the game last night and I was getting 0 points and all Green Bay guys went to the bench. There is no way I would have set everyone else to start and forgot my defense and kicker.