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Assisted pullups vs. Kipping pull ups
Posted: 23 July 2011 08:50 PM   [ Ignore ]
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Hey guys,
Was just wondering the opinion of all you experienced crossfitters on doing assisted pullups vs. Kipping ones. I feel that a strict 25 assisted pullup is much more effective than a Kipping pull up. So for today’s wod, Helen, I subbed 12 25 lb. Assisted pullups instead of just Kipping all 12. When I kip I don’t feel the fatigue that I do when I do a strict pullup, even an assisted one. What are your thoughts on this subject?
Thanks!

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Posted: 24 July 2011 07:51 AM   [ Ignore ]   [ # 1 ]
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adamcohen13 - 23 July 2011 08:50 PM

Hey guys,
Was just wondering the opinion of all you experienced crossfitters on doing assisted pullups vs. Kipping ones. I feel that a strict 25 assisted pullup is much more effective than a Kipping pull up. So for today’s wod, Helen, I subbed 12 25 lb. Assisted pullups instead of just Kipping all 12. When I kip I don’t feel the fatigue that I do when I do a strict pullup, even an assisted one. What are your thoughts on this subject?
Thanks!

I’ve got an answer, but I’ll turn it on you first:

What do you mean by effective?

TP

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The common denominator of success—- the secret of success of every man who has ever been successful—- lies in the fact that he formed the habit of doing things that failures don’t like to do.—Albert Grey

“Really Connor? Really?”—Jeff Martin

http://rantopedia.blogspot.com/ (my blog)
http://www.facebook.com/patrick.hoffman1

M-47/5’11”/180lbs

There’s a reason they don’t call it “Fight Gone Good”.

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Posted: 24 July 2011 04:44 PM   [ Ignore ]   [ # 2 ]
Stray Dawg
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TexasPatrick - 24 July 2011 07:51 AM
adamcohen13 - 23 July 2011 08:50 PM

Hey guys,
Was just wondering the opinion of all you experienced crossfitters on doing assisted pullups vs. Kipping ones. I feel that a strict 25 assisted pullup is much more effective than a Kipping pull up. So for today’s wod, Helen, I subbed 12 25 lb. Assisted pullups instead of just Kipping all 12. When I kip I don’t feel the fatigue that I do when I do a strict pullup, even an assisted one. What are your thoughts on this subject?
Thanks!

I’ve got an answer, but I’ll turn it on you first:

What do you mean by effective?

TP

By effective I simply mean more efficient to leading me to more consecutive amounts of unbroken strict pullups then the other one would.

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M/19/5’8”/135

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Posted: 24 July 2011 04:53 PM   [ Ignore ]   [ # 3 ]
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adamcohen13 - 24 July 2011 04:44 PM
TexasPatrick - 24 July 2011 07:51 AM
adamcohen13 - 23 July 2011 08:50 PM

Hey guys,
Was just wondering the opinion of all you experienced crossfitters on doing assisted pullups vs. Kipping ones. I feel that a strict 25 assisted pullup is much more effective than a Kipping pull up. So for today’s wod, Helen, I subbed 12 25 lb. Assisted pullups instead of just Kipping all 12. When I kip I don’t feel the fatigue that I do when I do a strict pullup, even an assisted one. What are your thoughts on this subject?
Thanks!

I’ve got an answer, but I’ll turn it on you first:

What do you mean by effective?

TP

By effective I simply mean more efficient to leading me to more consecutive amounts of unbroken strict pullups then the other one would.

Possibly.  What about power? And I promise I’ll hand over an answer and stop hiding the ball and being a d***head here in a second… grin Well, for some values of d***head…..

TP

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The common denominator of success—- the secret of success of every man who has ever been successful—- lies in the fact that he formed the habit of doing things that failures don’t like to do.—Albert Grey

“Really Connor? Really?”—Jeff Martin

http://rantopedia.blogspot.com/ (my blog)
http://www.facebook.com/patrick.hoffman1

M-47/5’11”/180lbs

There’s a reason they don’t call it “Fight Gone Good”.

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Posted: 24 July 2011 05:06 PM   [ Ignore ]   [ # 4 ]
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adamcohen13 - 24 July 2011 04:44 PM

By effective I simply mean more efficient to leading me to more consecutive amounts of unbroken strict pullups then the other one would.

When’s the last time you tried scaling a wall or climbing a mountain with a strict pull-up?

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Posted: 24 July 2011 09:04 PM   [ Ignore ]   [ # 5 ]
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Adam,
Strict or assisted pull ups do not have the same intensity levels that kipping pull ups do.  Simple. 

http://www.crossfitbrandx.com/index.php/forums/viewthread/3310/#37244

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Posted: 25 July 2011 02:48 AM   [ Ignore ]   [ # 6 ]
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Garddawg - 24 July 2011 09:04 PM

Adam,
Strict or assisted pull ups do not have the same intensity levels that kipping pull ups do.  Simple. 

http://www.crossfitbrandx.com/index.php/forums/viewthread/3310/#37244

Getting to see God is just bonus!

 Signature 

The common denominator of success—- the secret of success of every man who has ever been successful—- lies in the fact that he formed the habit of doing things that failures don’t like to do.—Albert Grey

“Really Connor? Really?”—Jeff Martin

http://rantopedia.blogspot.com/ (my blog)
http://www.facebook.com/patrick.hoffman1

M-47/5’11”/180lbs

There’s a reason they don’t call it “Fight Gone Good”.

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Posted: 14 August 2011 04:47 PM   [ Ignore ]   [ # 7 ]
Stray Dawg
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I read the articles that were posted but still have one question about the pullup. I started crossfit last week. I am currently 280 lbs but my lean body mass is around 190, overweight (on a side note, when I started crossfit a week ago I was 290, I also started eating Paleo. Paleo and crossfit took off 10lbs the first week.) I use the graviton right now to assist me with pullups because I can’t do one pullup yet. I watched the video on teaching the kipping pullup. Should I start trying this method with a box or should I not start that until I can do at least 1 standard pullup? Thanks

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Posted: 14 August 2011 05:41 PM   [ Ignore ]   [ # 8 ]
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irishbomber473 - 14 August 2011 04:47 PM

I read the articles that were posted but still have one question about the pullup. I started crossfit last week. I am currently 280 lbs but my lean body mass is around 190, overweight (on a side note, when I started crossfit a week ago I was 290, I also started eating Paleo. Paleo and crossfit took off 10lbs the first week.) I use the graviton right now to assist me with pullups because I can’t do one pullup yet. I watched the video on teaching the kipping pullup. Should I start trying this method with a box or should I not start that until I can do at least 1 standard pullup? Thanks

I started searching and found my answer. I should start with jumping pullups, right? Still, once I have jumping pullups down were do i progress from there? Do I try for one standard pullup or should I start trying to learn to kip off of a box?

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Posted: 14 August 2011 07:53 PM   [ Ignore ]   [ # 9 ]
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irishbomber473 - 14 August 2011 05:41 PM
irishbomber473 - 14 August 2011 04:47 PM

I read the articles that were posted but still have one question about the pullup. I started crossfit last week. I am currently 280 lbs but my lean body mass is around 190, overweight (on a side note, when I started crossfit a week ago I was 290, I also started eating Paleo. Paleo and crossfit took off 10lbs the first week.) I use the graviton right now to assist me with pullups because I can’t do one pullup yet. I watched the video on teaching the kipping pullup. Should I start trying this method with a box or should I not start that until I can do at least 1 standard pullup? Thanks

I started searching and found my answer. I should start with jumping pullups, right? Still, once I have jumping pullups down were do i progress from there? Do I try for one standard pullup or should I start trying to learn to kip off of a box?

No.

Jumping pull-ups are dangerous when done incorrectly and even when done correctly are not an effective progression into a full pull-up.

For now, work the gravitron pull-ups.
Practise hanging from bars to strengthen your shoulder girdle and grip. Swing from them, chase (your) kids around on playground jungle gyms.
Learn the kipping swing and learn to feel the “lift”.

Watch the videos of Adrian Bozman teaching the kipping pull-up in the CF Journal.
There are several and these are good examples
http://journal.crossfit.com/2011/01/bozpull1.tpl
http://journal.crossfit.com/2011/01/boz-pull2.tpl

And these ones from the exercises and demos page (http://www.crossfit.com/cf-info/excercise.html)are free
Adrian Teaches Kipping, Part I [wmv][mov] » Jan 11 08
Adrian Teaches Kipping, Part II [wmv][mov] » Jan 16 08
Adrian Teaches Kipping, Using the Hips [wmv][mov] » Feb 1 08

And wait. It’s been a week for crying out loud!
Give yourself time. It will come.

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 15 August 2011 04:12 AM   [ Ignore ]   [ # 10 ]
Stray Dawg
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Metric - 14 August 2011 07:53 PM
irishbomber473 - 14 August 2011 05:41 PM
irishbomber473 - 14 August 2011 04:47 PM

I read the articles that were posted but still have one question about the pullup. I started crossfit last week. I am currently 280 lbs but my lean body mass is around 190, overweight (on a side note, when I started crossfit a week ago I was 290, I also started eating Paleo. Paleo and crossfit took off 10lbs the first week.) I use the graviton right now to assist me with pullups because I can’t do one pullup yet. I watched the video on teaching the kipping pullup. Should I start trying this method with a box or should I not start that until I can do at least 1 standard pullup? Thanks

I started searching and found my answer. I should start with jumping pullups, right? Still, once I have jumping pullups down were do i progress from there? Do I try for one standard pullup or should I start trying to learn to kip off of a box?

No.

Jumping pull-ups are dangerous when done incorrectly and even when done correctly are not an effective progression into a full pull-up.

For now, work the gravitron pull-ups.
Practise hanging from bars to strengthen your shoulder girdle and grip. Swing from them, chase (your) kids around on playground jungle gyms.
Learn the kipping swing and learn to feel the “lift”.

Watch the videos of Adrian Bozman teaching the kipping pull-up in the CF Journal.
There are several and these are good examples
http://journal.crossfit.com/2011/01/bozpull1.tpl
http://journal.crossfit.com/2011/01/boz-pull2.tpl

And these ones from the exercises and demos page
(http://www.crossfit.com/cf-info/excercise.html)are free
Adrian Teaches Kipping, Part I [wmv][mov] » Jan 11 08
Adrian Teaches Kipping, Part II [wmv][mov] » Jan 16 08
Adrian Teaches Kipping, Using the Hips [wmv][mov] » Feb 1 08

And wait. It’s been a week for crying out loud!
Give yourself time. It will come.

I got the idea for the jumping pullups from reading Todd Widman’s Startup Guide where he suggests you don’t start scaled WODs until you can complete 5 jumping pullups (along with a few other things.) What are your thoughts?

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Posted: 15 August 2011 12:16 PM   [ Ignore ]   [ # 11 ]
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irishbomber473 - 15 August 2011 04:12 AM
Metric - 14 August 2011 07:53 PM
irishbomber473 - 14 August 2011 05:41 PM
irishbomber473 - 14 August 2011 04:47 PM

I read the articles that were posted but still have one question about the pullup. I started crossfit last week. I am currently 280 lbs but my lean body mass is around 190, overweight (on a side note, when I started crossfit a week ago I was 290, I also started eating Paleo. Paleo and crossfit took off 10lbs the first week.) I use the graviton right now to assist me with pullups because I can’t do one pullup yet. I watched the video on teaching the kipping pullup. Should I start trying this method with a box or should I not start that until I can do at least 1 standard pullup? Thanks

I started searching and found my answer. I should start with jumping pullups, right? Still, once I have jumping pullups down were do i progress from there? Do I try for one standard pullup or should I start trying to learn to kip off of a box?

No.

Jumping pull-ups are dangerous when done incorrectly and even when done correctly are not an effective progression into a full pull-up.

For now, work the gravitron pull-ups.
Practise hanging from bars to strengthen your shoulder girdle and grip. Swing from them, chase (your) kids around on playground jungle gyms.
Learn the kipping swing and learn to feel the “lift”.

Watch the videos of Adrian Bozman teaching the kipping pull-up in the CF Journal.
There are several and these are good examples
http://journal.crossfit.com/2011/01/bozpull1.tpl
http://journal.crossfit.com/2011/01/boz-pull2.tpl

And these ones from the exercises and demos page
(http://www.crossfit.com/cf-info/excercise.html)are free
Adrian Teaches Kipping, Part I [wmv][mov] » Jan 11 08
Adrian Teaches Kipping, Part II [wmv][mov] » Jan 16 08
Adrian Teaches Kipping, Using the Hips [wmv][mov] » Feb 1 08

And wait. It’s been a week for crying out loud!
Give yourself time. It will come.

I got the idea for the jumping pullups from reading Todd Widman’s Startup Guide where he suggests you don’t start scaled WODs until you can complete 5 jumping pullups (along with a few other things.) What are your thoughts?

I don’t like that article of Todd’s. Which is harsh because I like Todd very much and the article is a useful tool, so lets perhaps say that we take another approach here. Think of it as a graduation. If you don’t hang out here then Todd’s article is a useful tool you can use on your own. Here we try and help you through the process a bit even though you will of course have to do your own digging for information.

A few points to offer;
Jumping pull-ups done during a WOD are a leading cause of rhabdo unless done very carefully. In the proper technique a jumping pull-up sees you jumping and pulling with your arms simultaneously to get your chin over the bar. Then you drop and do not lower yourself down. Resisting on the way down is what has lead to rhabdo for several people here. That makes jumping pull-ups a leg exercise and it’s tired legs that people complain of when doing large numbers of jumping pull-ups in a WOD.
Done as strength work outside a WOD, jump up, lower yourself down, for a few reps, they are useful.
But a gravitron is even better.

Both GD and Coach Glassman have praised the Gravitron as one of the best tools to help beginners get pullups. If you have access to one, use it and work to reduce the amount of assistance over time.
Try varying the amount of assistance. Every so often drop it down a bit and struggle through the workout to see how hard it really is. In the past I’ve found that a degree of comfort sneaks in and while you think you’re giving it all you got, in reality there’s more in the tank. Testing yourself occasionally lets you know if that’s true.

And you can make pull-ups your focus work. Any workout that doesn’t contain a lot of them (and when you can’t do them, they all seem to have them in), do some extra work to build your strength up.


But my suggestion is:
Use the gravitron and work on keeping the assist at the minimum required.
Practise kipping swings to learn the timing and feel and strengthen your shoulders and grip.
Play on bars and rings and monkey bars. Have fun. Fun is good. See also CF Kids. grin


Some previous discussions on gravitrons and jumping pull-ups.
http://www.crossfitbrandx.com/index.php/forums/viewthread/12267/
http://www.crossfitbrandx.com/index.php/forums/viewthread/11575/

 Signature 

Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 15 August 2011 05:32 PM   [ Ignore ]   [ # 12 ]
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Metric - 15 August 2011 12:16 PM
irishbomber473 - 15 August 2011 04:12 AM
Metric - 14 August 2011 07:53 PM
irishbomber473 - 14 August 2011 05:41 PM
irishbomber473 - 14 August 2011 04:47 PM

I read the articles that were posted but still have one question about the pullup. I started crossfit last week. I am currently 280 lbs but my lean body mass is around 190, overweight (on a side note, when I started crossfit a week ago I was 290, I also started eating Paleo. Paleo and crossfit took off 10lbs the first week.) I use the graviton right now to assist me with pullups because I can’t do one pullup yet. I watched the video on teaching the kipping pullup. Should I start trying this method with a box or should I not start that until I can do at least 1 standard pullup? Thanks

I started searching and found my answer. I should start with jumping pullups, right? Still, once I have jumping pullups down were do i progress from there? Do I try for one standard pullup or should I start trying to learn to kip off of a box?

No.

Jumping pull-ups are dangerous when done incorrectly and even when done correctly are not an effective progression into a full pull-up.

For now, work the gravitron pull-ups.
Practise hanging from bars to strengthen your shoulder girdle and grip. Swing from them, chase (your) kids around on playground jungle gyms.
Learn the kipping swing and learn to feel the “lift”.


Watch the videos of Adrian Bozman teaching the kipping pull-up in the CF Journal.
There are several and these are good examples
http://journal.crossfit.com/2011/01/bozpull1.tpl
http://journal.crossfit.com/2011/01/boz-pull2.tpl

And these ones from the exercises and demos page
(http://www.crossfit.com/cf-info/excercise.html)are free
Adrian Teaches Kipping, Part I [wmv][mov] » Jan 11 08
Adrian Teaches Kipping, Part II [wmv][mov] » Jan 16 08
Adrian Teaches Kipping, Using the Hips [wmv][mov] » Feb 1 08

And wait. It’s been a week for crying out loud!
Give yourself time. It will come.

I got the idea for the jumping pullups from reading Todd Widman’s Startup Guide where he suggests you don’t start scaled WODs until you can complete 5 jumping pullups (along with a few other things.) What are your thoughts?

I don’t like that article of Todd’s. Which is harsh because I like Todd very much and the article is a useful tool, so lets perhaps say that we take another approach here. Think of it as a graduation. If you don’t hang out here then Todd’s article is a useful tool you can use on your own. Here we try and help you through the process a bit even though you will of course have to do your own digging for information.

A few points to offer;
Jumping pull-ups done during a WOD are a leading cause of rhabdo unless done very carefully. In the proper technique a jumping pull-up sees you jumping and pulling with your arms simultaneously to get your chin over the bar. Then you drop and do not lower yourself down. Resisting on the way down is what has lead to rhabdo for several people here. That makes jumping pull-ups a leg exercise and it’s tired legs that people complain of when doing large numbers of jumping pull-ups in a WOD.
Done as strength work outside a WOD, jump up, lower yourself down, for a few reps, they are useful.
But a gravitron is even better.

Both GD and Coach Glassman have praised the Gravitron as one of the best tools to help beginners get pullups. If you have access to one, use it and work to reduce the amount of assistance over time.
Try varying the amount of assistance. Every so often drop it down a bit and struggle through the workout to see how hard it really is. In the past I’ve found that a degree of comfort sneaks in and while you think you’re giving it all you got, in reality there’s more in the tank. Testing yourself occasionally lets you know if that’s true.

And you can make pull-ups your focus work. Any workout that doesn’t contain a lot of them (and when you can’t do them, they all seem to have them in), do some extra work to build your strength up.


But my suggestion is:
Use the gravitron and work on keeping the assist at the minimum required.
Practise kipping swings to learn the timing and feel and strengthen your shoulders and grip.
Play on bars and rings and monkey bars. Have fun. Fun is good. See also CF Kids. grin


Some previous discussions on gravitrons and jumping pull-ups.
http://www.crossfitbrandx.com/index.php/forums/viewthread/12267/
http://www.crossfitbrandx.com/index.php/forums/viewthread/11575/

Thanks, that helps. What do you think about the rest of his benchmark suggestions in that article? I mean do you think he was right in the article saying that a person should be able to complete those exercises before progressing to the scaled WODS? I figured I can use those as my WOD.

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Posted: 15 August 2011 05:38 PM   [ Ignore ]   [ # 13 ]
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irishbomber473 - 15 August 2011 05:32 PM

Thanks, that helps. What do you think about the rest of his benchmark suggestions in that article? I mean do you think he was right in the article saying that a person should be able to complete those exercises before progressing to the scaled WODS? I figured I can use those as my WOD.

I really wouldn’t worry about it.

Here we recommend that people dive in.

The activation email (linked here) http://www.crossfitbrandx.com/index.php/forums/viewthread/7478/ gives you our basic guidelines on getting started.

The guts of it is:
Work a few days behind.
Scale much more then you think you need to.
Don’t be in a rush to ramp up.

If you think about it:
CrossFit scales down to nothing.
Anyone can join in any workout.
Given an entry level that is subterranean, what are you working up to?

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 15 August 2011 07:10 PM   [ Ignore ]   [ # 14 ]
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irishbomber473 - 15 August 2011 05:32 PM
Metric - 15 August 2011 12:16 PM
irishbomber473 - 15 August 2011 04:12 AM
Metric - 14 August 2011 07:53 PM
irishbomber473 - 14 August 2011 05:41 PM
irishbomber473 - 14 August 2011 04:47 PM

I read the articles that were posted but still have one question about the pullup. I started crossfit last week. I am currently 280 lbs but my lean body mass is around 190, overweight (on a side note, when I started crossfit a week ago I was 290, I also started eating Paleo. Paleo and crossfit took off 10lbs the first week.) I use the graviton right now to assist me with pullups because I can’t do one pullup yet. I watched the video on teaching the kipping pullup. Should I start trying this method with a box or should I not start that until I can do at least 1 standard pullup? Thanks

I started searching and found my answer. I should start with jumping pullups, right? Still, once I have jumping pullups down were do i progress from there? Do I try for one standard pullup or should I start trying to learn to kip off of a box?

No.

Jumping pull-ups are dangerous when done incorrectly and even when done correctly are not an effective progression into a full pull-up.

For now, work the gravitron pull-ups.
Practise hanging from bars to strengthen your shoulder girdle and grip. Swing from them, chase (your) kids around on playground jungle gyms.
Learn the kipping swing and learn to feel the “lift”.


Watch the videos of Adrian Bozman teaching the kipping pull-up in the CF Journal.
There are several and these are good examples
http://journal.crossfit.com/2011/01/bozpull1.tpl
http://journal.crossfit.com/2011/01/boz-pull2.tpl

And these ones from the exercises and demos page
(http://www.crossfit.com/cf-info/excercise.html)are free
Adrian Teaches Kipping, Part I [wmv][mov] » Jan 11 08
Adrian Teaches Kipping, Part II [wmv][mov] » Jan 16 08
Adrian Teaches Kipping, Using the Hips [wmv][mov] » Feb 1 08

And wait. It’s been a week for crying out loud!
Give yourself time. It will come.

I got the idea for the jumping pullups from reading Todd Widman’s Startup Guide where he suggests you don’t start scaled WODs until you can complete 5 jumping pullups (along with a few other things.) What are your thoughts?

I don’t like that article of Todd’s. Which is harsh because I like Todd very much and the article is a useful tool, so lets perhaps say that we take another approach here. Think of it as a graduation. If you don’t hang out here then Todd’s article is a useful tool you can use on your own. Here we try and help you through the process a bit even though you will of course have to do your own digging for information.

A few points to offer;
Jumping pull-ups done during a WOD are a leading cause of rhabdo unless done very carefully. In the proper technique a jumping pull-up sees you jumping and pulling with your arms simultaneously to get your chin over the bar. Then you drop and do not lower yourself down. Resisting on the way down is what has lead to rhabdo for several people here. That makes jumping pull-ups a leg exercise and it’s tired legs that people complain of when doing large numbers of jumping pull-ups in a WOD.
Done as strength work outside a WOD, jump up, lower yourself down, for a few reps, they are useful.
But a gravitron is even better.

Both GD and Coach Glassman have praised the Gravitron as one of the best tools to help beginners get pullups. If you have access to one, use it and work to reduce the amount of assistance over time.
Try varying the amount of assistance. Every so often drop it down a bit and struggle through the workout to see how hard it really is. In the past I’ve found that a degree of comfort sneaks in and while you think you’re giving it all you got, in reality there’s more in the tank. Testing yourself occasionally lets you know if that’s true.

And you can make pull-ups your focus work. Any workout that doesn’t contain a lot of them (and when you can’t do them, they all seem to have them in), do some extra work to build your strength up.


But my suggestion is:
Use the gravitron and work on keeping the assist at the minimum required.
Practise kipping swings to learn the timing and feel and strengthen your shoulders and grip.
Play on bars and rings and monkey bars. Have fun. Fun is good. See also CF Kids. grin


Some previous discussions on gravitrons and jumping pull-ups.
http://www.crossfitbrandx.com/index.php/forums/viewthread/12267/
http://www.crossfitbrandx.com/index.php/forums/viewthread/11575/

Thanks, that helps. What do you think about the rest of his benchmark suggestions in that article? I mean do you think he was right in the article saying that a person should be able to complete those exercises before progressing to the scaled WODS? I figured I can use those as my WOD.

Todd is a very good friend of mine as well as our families.  He has stayed with us for several weeks while he studied CF Kids, and is now the lead Flowmaster for the kids courses.  He and I would both agree that our advice changes as we acquire more experience.  My guess is he was trying to provide a baseline of strength for someone who did not have a coach and wanted to start CF.  I also guess if you asked him he would add or possibly subtract from the list. 

Jumping pull ups, in my experience do not translate to pull ups.  Done correctly they provide an excellent cardio hit, much the same as burpees.  Done incorrectly they can put you in the hospital with rhabdo.  They are not something I would recommend to a beginner, ever, I would only allow them for CrossFitters who have an experienced coach watching them.

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All of life’s problems can be solved by heavy deadlifts.

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Posted: 16 August 2011 11:34 AM   [ Ignore ]   [ # 15 ]
Stray Dawg
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Metric - 15 August 2011 05:38 PM
irishbomber473 - 15 August 2011 05:32 PM

Thanks, that helps. What do you think about the rest of his benchmark suggestions in that article? I mean do you think he was right in the article saying that a person should be able to complete those exercises before progressing to the scaled WODS? I figured I can use those as my WOD.

I really wouldn’t worry about it.

Here we recommend that people dive in.

The activation email (linked here) http://www.crossfitbrandx.com/index.php/forums/viewthread/7478/ gives you our basic guidelines on getting started.

The guts of it is:
Work a few days behind.
Scale much more then you think you need to.
Don’t be in a rush to ramp up.

If you think about it:
CrossFit scales down to nothing.
Anyone can join in any workout.
Given an entry level that is subterranean, what are you working up to?

Thanks, this helps. Thats the way I was doing it (except for working a few days behind) but reading the journal made me think I shouldn’t be doing it that way. Do you work behind so that you can see whats coming up and then work on the upcoming skill in your skill work time?

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