pull up

Strength Series (Part 1): Pull Up Practice

CrossFit’s dynamic movements, in varying levels of skill, contribute to making it both fun and challenging at the same time. CrossFit is a methodology comprised of ten recognized fitness domains. This unique formula and it’s diverse programming capabilities lends itself to hundreds (if not thousands) of challenging yet scalable workout combinations. Whether you’re a beginner or professional CrossFit athlete, your Workout of the Day (WOD) is subject to change drastically on a daily basis.

Want to RX it? You Need Pull Ups!fran

As if this ever-changing, ever-challenging workout regimen wasn’t enough to keep you on your toes;you’re met with the challenge to RX all elements, every time. RX is defined as the prescribed weight, reps and movements for a particular workout. As any new crossfitter can attest, it doesn’t take long for the glorified “RX” label to transform from a “nice to have” to a “need to have.” However, it’s important to remember the RX level of skill doesn’t come without many failed attempts at CrossFit’s hardest movements, including the elusive pull up. FRAN is an example of a common, yet deceivingly challenging, CrossFit workout that many people aspire to RX. Fear not – our very own Rob Wilson, CrossFit Virginia Beach Coach and Programmer, is going to walk us through how to assess and improve your pull up strength.

Pull Up Strength Training

According to Coach Rob Wilson in his article published on TrainHeroic.com,  Stuck in Pull Up Purgatory? Here's How to Go from Zero to Hero, in order to master the pull up it’s important to properly organize the trunk, strengthen everything around your scapula, and practice skills as skills.
  1. Properly organize the trunk.  Keeping your abdominal and your butt engaged will help maximize your nervous system involvement.  Allowing yourself to writhe around like an earthworm getting baked on a summer sidewalk will not help you accomplish your goal. 
  2. Strengthen everything around your scapula.  Our shoulder blades are anchors for the shoulder joint, and controlling their position allows us to use larger muscle groups to do the heavy lifting. If you do this, expect all your barbell movements to get better, too!
  3. Practice skills as skills.  For beginners — and you are one if you have less than 3 strict pull ups — doing galactic s#!tloads of pull ups or sloppy kipping gets you nowhere.  Even though it’s important to do vertical pulling when developing this specific pattern, we can more effectively increase strength by exercising pulling muscles with dumbbells, barbells, and ring rows.  By combining these with our skill practice, we can effectively integrate our strength with our skill.

Pull Up Assessments

In the following videos, Coach Rob Wilson and Coach Thomi Gill walk you through how to conduct the fixed arm hang and strict pull up tests. Once you record your max time, visit Coach Rob Wilson’s article on TrainHeroic.com to see how you measure up and how you can improve! Flexed Arm Hang Test
  1. Set up a jump box under a bar
  2. Grab the bar in a chin up grip (palms facing you)
  3. Jump up so that your chin is clearly over the bar
  4. Hold for max time
Strict Pull Up Test
  1. Start in a fully hanging position with palms facing out
  2. Legs should be straight with feet together and trunk braced tight
  3. Pull chin clearly over the bar and return to the start position with control

"Intensity with Integrity"

For more information on pull up training or to schedule your Fundamentals class please call us at 757-672-0196 or email crossfitvb@gmail.com.

Sources: Wikipedia, Train Heroic

March 14, 2107

CrossFit Virginia Beach - CrossFit

Warm-up (No Measure)

oly wall squat
27 squat series

3x 10 mountain climbers/10 dynamic sink

Back Squat (3x5)

Week 2/cycle 2

assistance work

4x 8 Step Up with 25-30% BS max/10 4:4 back extensions

Cool down

t spine decompression

March 13, 2017

CrossFit Virginia Beach - CrossFit

Warm-up (No Measure)

anterior banded lunge
banded ankle

Nasal Only
3x 25yds foot pull/25 yds lean and hop

Nose in/Mouth out
4x10 single leg alt KB DL/20 ski swings

Metcon (9 Rounds for time)

Run 400x3-breathe anyhow/nose mouth/nose-nose
Run 200x3-nose/mouth-choose on pace
Run 100x4 all 3rd run max effort
Recover nose mouth to nasal only

Cool down

Calf and foot smash

March 11, 2017

CrossFit Virginia Beach - CrossFit

CrossFit Games Open 17.3 (AMRAP - Reps)

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95# / 65#)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.

Warm-up (No Measure)

gristle crackin
double band OH

2x 10 pass through/10 OHS/10 kips

Snatch skill

Cool down

barbell cuddle

Abs Start in the Kitchen

It’s important to think of the mythical rock hard abs as a bi-product of a healthy lifestyle and less as a singular muscle you work out.


March 10, 2017

CrossFit Virginia Beach - CrossFit

Warm-up (No Measure)

dbl lax ball/oly wall squat

2x 10 pass through/10 air squat

Snatch skill
2-2-2-2 Light to moderate power snatch + OHS

Metcon (Time)

4 rounds for time:

30 DUs
25 V-Up
20 Kettlebell Swings

Cool down

gut smash