Coach’s Corner: Strict First, Then Kipping

Hey Team,

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Ever wonder why we emphasize strict movements before kipping?

Why we’d rather see you build a strict pull-up before adding momentum?

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It comes down to one word:

Virtuosity.

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What Is Virtuosity?

We define virtuosity as:

Doing the common uncommonly well.

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It’s not about doing more.
It’s about doing things better.

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Why Strict Comes First

Strict movements build the foundation:

• Strength
• Control
• Stability
• Body awareness

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A strict pull-up teaches you how to:
- Control your body through space
- Build real pulling strength
- Maintain proper positions

Without that foundation, adding speed or momentum just covers up weaknesses.

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Tendons Matter Too

It’s not just muscles we’re training; it’s tendons and connective tissue.

Tendons take longer to adapt than muscles.

Strict, controlled movements:
• Strengthen tendons
• Improve joint stability
• Build resilience under load

If you rush into high-volume kipping without that base, you increase the risk of irritation or injury.

Building strength slowly protects you long-term.

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Where Kipping Fits In

Kipping isn’t “cheating.”

It’s a skill. It's a way to use momentum to increase efficiency and output.

But here’s the key:

- Kipping builds capacity
- Strict builds strength

We want both just in the right order.

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The Big Idea

We’re not chasing shortcuts.

We’re chasing virtuosity.

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Move well.
Build strength (muscles & tendons).
Then layer in speed and skill.

Because doing the basics uncommonly well…

Is what leads to long-term progress.

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Simple Meal Idea of the Week:

Chicken and Cauliflower Rice Casserole

Ingredients

3 cups cooked chicken, shredded or diced
3 cups cauliflower rice
½ cup sour cream
½ cup shredded cheddar cheese
¼ cup grated Parmesan cheese
2 Tbsp butter or tallow
½ tsp garlic powder
Salt and black pepper, to taste

Preparation

Preheat oven to 375°F (190°C). Lightly grease a casserole dish with butter or tallow.

Heat 2 Tbsp butter or tallow in a skillet over medium heat. Add cauliflower rice and cook 4–5 minutes until softened and moisture has mostly evaporated.

Stir in garlic powder, salt, and pepper, mixing well to season the rice evenly.

Reduce heat to low, then add sour cream, cheddar, and Parmesan. Stir until melted and creamy.

Add shredded chicken and fold it into the mixture until everything is evenly coated.

Transfer to the prepared casserole dish, smoothing the top with a spoon.

Sprinkle a little extra cheese on top if desired, then bake 20–25 minutes until hot and lightly golden.

Let cool for a few minutes before serving warm.

Macronutrients
(per serving, serves 4)

Protein: 39g
Fat: 29g
Carbs: 5g

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See you in class,
Matthew Steininger CCFT