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Pull ups just can’t get them
Posted: 28 July 2012 03:02 PM   [ Ignore ]   [ # 16 ]
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Garddawg - 26 July 2012 09:54 PM

We don’t allow band use during WODs.  We use them for specific strength work before or after the workout.

What do you have people do during wods that can’t do them yet????  Beginner pull ups or ???

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Posted: 30 July 2012 09:55 AM   [ Ignore ]   [ # 17 ]
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BobChase - 25 July 2012 11:35 AM

You can also do reverse rows http://www.youtube.com/watch?v=PptNLk820TQ (WFS)

Once you can do a strict deadhang pull-up, start following the Recon Ron program http://board.crossfit.com/showthread.php?t=2633 (WFS). Read it, understand it and follow it. When it says to do pull-ups every day it means every day, because frequency is the secret sauce. Everyone that I’ve reco’d this program to has significantly improved their pull-up capacity.

You could even perform the reverse rows in the context of this program. Keep at it for 8 weeks and I imagine you’d get your first strict pull-up. You just have to keep chipping away.

Good luck.

Thank you so much for posting the Recon Ron program. I’ve been looking for something exactly like that to systematically improve my pull ups. Im going to start this tomorrow.

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Posted: 30 July 2012 10:55 AM   [ Ignore ]   [ # 18 ]
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coda vex - 25 July 2012 06:27 PM

Saw these videos the other day and am going to experiment with them. This would be for skill work. one thing repeated over and over is that the best way to do pull-ups is to do pull-ups, working the skill every day but not maxing out. I think it was Lincoln B that said that what got him doing pull-ups effectively was doing all the primers, ring rows, negetives, jumping, beginner, inverted,  ad nauseum. Again we’re talking about skill work here where you can graduate your progress.

http://www.youtube.com/watch?v=V3HuyF27MCs&feature=results_video&playnext=1&list=PL162CE0F231190A49

Thank you for this - I am determined to do pull ups again and will include this in my skill work.

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Posted: 30 July 2012 10:57 AM   [ Ignore ]   [ # 19 ]
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Sapphire - 28 July 2012 03:02 PM
Garddawg - 26 July 2012 09:54 PM

We don’t allow band use during WODs.  We use them for specific strength work before or after the workout.

What do you have people do during wods that can’t do them yet????  Beginner pull ups or ???

Yes.

We approach strength as strength.  So we dedicate specific practice and time to it.  Here would be an outline:


Day 1
Using the lightest band possible:
2 pull ups EMOM for twenty minutes

Day 2
Same band
3 max sets of pull ups 3-5:00 between sets

Day 3
If you were able to complete the 2 pull ups easily
3 pull ups EMOM for fourteen minutes

if not repeat day 1

Day 4
3 max sets of pull ups 3-5:00 between sets

Day 5
If you were able to complete the 3 pull ups do
4 pull ups EMOM for ten minutes

Repeat Day one or Day 3 as necessary
continue pattern until you are able to do 8 every minute on the minute for 5 minutes, then use a lighter band and start over at 2

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Posted: 30 July 2012 12:06 PM   [ Ignore ]   [ # 20 ]
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Awesome GD thank you so much - I will start this tomorrow. Thank you.

Do you advise rest days between each day or is consecutive better???

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Posted: 30 July 2012 12:32 PM   [ Ignore ]   [ # 21 ]
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Sapphire - 30 July 2012 12:06 PM

Awesome GD thank you so much - I will start this tomorrow. Thank you.

Do you advise rest days between each day or is consecutive better???

I am sorry, I should have said at least a day between each.

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Posted: 30 July 2012 12:43 PM   [ Ignore ]   [ # 22 ]
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Yet another Sapphire:GD topic going into the FAQs.

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Posted: 30 July 2012 03:32 PM   [ Ignore ]   [ # 23 ]
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Dawndelion - 30 July 2012 10:55 AM
coda vex - 25 July 2012 06:27 PM

Saw these videos the other day and am going to experiment with them. This would be for skill work. one thing repeated over and over is that the best way to do pull-ups is to do pull-ups, working the skill every day but not maxing out. I think it was Lincoln B that said that what got him doing pull-ups effectively was doing all the primers, ring rows, negetives, jumping, beginner, inverted,  ad nauseum. Again we’re talking about skill work here where you can graduate your progress.

http://www.youtube.com/watch?v=V3HuyF27MCs&feature=results_video&playnext=1&list=PL162CE0F231190A49

Thank you for this - I am determined to do pull ups again and will include this in my skill work.

Ya I thought it was pretty cool. Been doing the Sit backs for the last few days and noticed it really gets me in the biceps.

Awesome GD thank you so much - I will start this tomorrow. Thank you.

Do you advise rest days between each day or is consecutive better???

My thanks as well GD, this really helps give me some direction.

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Posted: 01 August 2012 07:12 AM   [ Ignore ]   [ # 24 ]
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I presume I could also apply the same principal for increasing push ups too?

For example - I’m currently doing push ups on a bar in my rack so could the following work???..

Day 1
Rack position 6 (about 32” high):
2 push ups EMOM for twenty minutes

Day 2
Same position
3 max sets of push ups 3-5:00 between sets

Day 3
If you were able to complete the 2 push ups easily
3 push ups EMOM for fourteen minutes

if not repeat day 1

Day 4
3 max sets of pull ups 3-5:00 between sets

Day 5
If you were able to complete the 3 push ups do
4 push ups EMOM for ten minutes

Repeat Day one or Day 3 as necessary
continue pattern until you are able to do 8 every minute on the minute for 5 minutes, then go down to position 5 (29.5”) and start over at 2

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Posted: 01 August 2012 07:48 AM   [ Ignore ]   [ # 25 ]
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Thank you all for the great sugestions! Ring row sit backs are defiantly helping!

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Posted: 01 August 2012 11:53 AM   [ Ignore ]   [ # 26 ]
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Garddawg - 30 July 2012 10:57 AM

2 pull ups EMOM for twenty minutes
3 pull ups EMOM for fourteen minutes
4 pull ups EMOM for ten minutes

Repeat Day one or Day 3 as necessary
continue pattern until you are able to do 8 every minute on the minute for 5 minutes, then use a lighter band and start over at 2

GD, does the progression continue like this to get to 5 minutes:

5 pull ups EMOM for 8 minutes
6 pull ups EMOM for 7 minutes
7 pull ups EMOM for 6 minutes
8 pull ups EMOM for 5 minutes

?

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Posted: 01 August 2012 12:55 PM   [ Ignore ]   [ # 27 ]
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Yes

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Posted: 01 August 2012 02:09 PM   [ Ignore ]   [ # 28 ]
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Sapphire - 01 August 2012 07:12 AM

I presume I could also apply the same principal for increasing push ups too?

For example - I’m currently doing push ups on a bar in my rack so could the following work???..

Day 1
Rack position 6 (about 32” high):
2 push ups EMOM for twenty minutes

Day 2
Same position
3 max sets of push ups 3-5:00 between sets

Day 3
If you were able to complete the 2 push ups easily
3 push ups EMOM for fourteen minutes

if not repeat day 1

Day 4
3 max sets of pull ups 3-5:00 between sets

Day 5
If you were able to complete the 3 push ups do
4 push ups EMOM for ten minutes

Repeat Day one or Day 3 as necessary
continue pattern until you are able to do 8 every minute on the minute for 5 minutes, then go down to position 5 (29.5”) and start over at 2

GD can jump on me if I get this wrong, but also look at bench and floor presses to increase your pull-up numbers. I know they were heresy in CF circles for some time, but people are relenting and they do help with push-ups.

Also, Brand X and CF Kids advocate another form of scaling for push-ups that you may not be aware of (you really should have made it to that CF Kids cert grin ).
The part of a push-up that distinguishes a push-up from a bench press is the plank, with all that goodness about midline stability.
So to preserve that the modification that GD developed was:
Start in a nice tight plank.
Lower yourself to the floor, maintaining a plank if you can, but knees first is OK. Keep your elbows in close, upper arms no more than 45 degrees from the body.
Push yourself back up to a perfect plank any way you can. eg leave your knees or tummy on the floor and then pick them up when your arms are extended. Try and maintain the plank if you can of course, but it’s not the priority right now. Again, elbows no more than 45 degrees out from the body.

I think this was one of GD’s tips and tricks a while back?
Yes, here it is:

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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: 02 August 2012 01:38 PM   [ Ignore ]   [ # 29 ]
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And I thought this one was around but I didn’t spot it the first time.

GD on hand postion during push-ups.

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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: 02 August 2012 02:21 PM   [ Ignore ]   [ # 30 ]
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Thanks Metric - these are very helpful.

I always thought the snaking up was really wrong so that vid as quite an eye opener!

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http://sapphirescrossfit.blogspot.com/
I’m a UK Crossfit nomad
‘I Can, I Will, I Am’

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