Pull-Ups
Posted: 29 August 2009 10:26 AM   [ Ignore ]
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I have been Crossfitting for about 4 months now. I am in the best overall shape I have ever been in! I am progressing great in everything but pull-ups. This is a very important excercise in CF. I can do maybe 8-10 strict pullups on a good day. I am unable to do kipping cause I currently work out of town and all the pull-up bars I have access to are very low(and I am about 6’2”). Sometimes I almost have to do a L pull-up. I have tried to suppliment pull-ups but I was actually getting worse, so I just do them now with the CFWU and if they are called for in the WOD. I would not really be concerned but I just am not getting any better with them.

Should I try supplimenting again and just stick with it longer? I do have rings as well for possible rows.

Any suggestions appreciated!

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Posted: 29 August 2009 12:23 PM   [ Ignore ]   [ # 1 ]
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Have you tried mixing your grip?

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Posted: 29 August 2009 03:23 PM   [ Ignore ]   [ # 2 ]
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Not really I guess I could try chin-ups but that is different from pull-ups and uses different muscles. I do know in the past I could do more chin-ups than pull-ups.

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Posted: 29 August 2009 04:38 PM   [ Ignore ]   [ # 3 ]
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We don’t really look at “using different muscles”.  When the WOD calls for pull ups Coach means, and has stated, I don’t care how you get your ****** chin over the bar as long as it gets over the bar.  Chin ups, pull ups or mixed grip doesn’t matter.

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Posted: 29 August 2009 05:30 PM   [ Ignore ]   [ # 4 ]
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blunite - 29 August 2009 03:23 PM

Not really I guess I could try chin-ups but that is different from pull-ups and uses different muscles. I do know in the past I could do more chin-ups than pull-ups.

One of the monsters in my old affiliate would use a mixed grip and he has a 2:30 fran . . .  On helen we’d still all be on first round swings when he’d be out the door . . .

Also, 4 months isn’t that long.  Took me well over a year to go from 3 non kipping to 20+ kipping. 

TP.

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Posted: 29 August 2009 06:21 PM   [ Ignore ]   [ # 5 ]
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Thanks, I will try a different grip and yes 4 months hasn’t been that long I have just seen alot of improvement in other things. PATIENCE!

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Posted: 15 September 2009 07:12 PM   [ Ignore ]   [ # 6 ]
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I have been doing a 100 day pull up challenge which has worked for me.  One of the affiliates here in Australia started it and I got on board.  Pull ups have always been a weak exercise for me and I thought this challenge was a great way to concentrate on a movement, which was weak, and improve.  The challenge is 1 p/up day 1, 2 p/up day 2, 3 p/up day 3 and so on.  The rules were…the p/ups could be done as part of a WOD (example CINDY) or done seperately.  If p/ups were missed for one day then they had to be made up the next day along with that days p/ups (not very good when you miss day 80 and have to add that to day 81).  If you do more p/ups in a WOD than was prescribed for that day the excess does not carry over.

Basically prior to starting this I was able to do a max of 6 to 8 p/ups in a row.  I found my grip strength was very weak and I was gassed very quickly.  WODS like CINDY, HELEN and NICOLE all suffered due to my inability to perform well in p/ups.

Since the challenge I can easily push out regular sets of 15 p/ups(unbroken) in WODS.  My times in the mentioned WODS have all drastrically dropped and I can say that p/ups, once something that I hated, are a part of my WODS that I look forward to now.  My grip strength is now really good and this is transferring through to some of the O lifts.  WODS with 100 or more p/ups are now something that I can get through doing high reps all the way through.

I found that constant practice has improved my p/ups.  I was doing some of the p/ups as part of a warm up and others at differing parts of the day.  When you get to day 50 and up it becomes a real mind over matter deal.  It worked for me….food for thought.

Cheers Buff

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