Improving pull-up numbers
Posted: 30 July 2012 12:47 PM   [ Ignore ]
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From http://www.crossfitbrandx.com/index.php/forums/viewreply/284858/

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 ???

Garddawg - 30 July 2012 10:57 AM
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

Garddawg - 30 July 2012 12:32 PM
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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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.”
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Posted: 30 July 2012 12:50 PM   [ Ignore ]   [ # 1 ]
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And from http://www.crossfitbrandx.com/index.php/forums/viewreply/236966/

LincolnB - 22 March 2011 07:49 PM

I went from 0 pullups to 20 dead hang. I tried every chinup and programming variation under the sun. I did negatives, I did hold for time, I did machine assisted, I did partner assisted, band assisted. I did rows, I did curls for girls. I did pronated grip, supinated grip, parallel grip, close grip, wide grip, medium grip, mixed grip, single grip. I did towel hangs. I did Farmers Walks. I did Grease the Groove. I did pullups for singles or for 5 sets of 5. I did Ladders. I did kipping pullups, ring pullups. I did inverted rows on the rings. I did rope climbs, I did monkey bars. You know what worked best for me? Doing all of that.

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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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