Pulling Your Own Weight

Monday 070618
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Compare to 070518.
“How significant is the pull-up? In our view the pullup is:
• At least as important as any other upper body exercise
• An essential part of athletic training
• Perfectly functional
• A gateway exercise to highly developmental gymnastics movements
• Singularly unique and valuable, and so has no replacement (“lat pull-down” is a weak substitute)
The requirements for the CrossFit pull-up are simple yet tough to execute. The pull-up begins from a hang at full arm and shoulder extension and ends, regardless of grip, with the chest pressed tightly to the bar.
Pulling the chest to the bar is very hard but encourages fully “opening the chest” and pulling the shoulders back or “closing the back”. In the early stages of developing a pull-up it is acceptable to bring the Adam’s apple to the bar instead of the chest, but leading with the shoulders forward rather than back is a fault that needs to be fixed long before you are going to get to 30 pullups.
Technically correct pull-ups:
• Go from full hang to chest pressing tightly to the bar
• Lead with the chest up and shoulders way back
• Are visually directed, that is, a sight line is chosen that is shortened as the body rises to the bar
• Synchronize respiration to the pull-up: inhale down, exhale up
‚Ä¢ Are motivated by trying to drive the elbows down to the ground not to flex the arm!”
Coach Greg Glassman

Responses

  • Jeff

    So NOW you tell me that all the pullups I did a month ago don’t count?

  • http://www.crossfitnyc.org Tyler Durden

    New York City Parkour Jam? See if you can figure out where and when it’s going to be. :)
    http://www.americanparkour.com/content/view/1323/1/
    http://www.americanparkour.com/smf/index.php?topic=4713.0

  • http://www.crossfitnyc.com Tyler Durden

    I managed to make it through 13 full rounds/minutes plus three pullups into round 14 when I stopped.
    I only did 12 rounds/minutes last month so that means I’m improving.

  • sarena

    Great job and this is after two brutal workouts Sat and Sun. How are those back spasms doing?

  • Justin

    Well Im sick as a dog today and have to take another $#%&*#@ rest day ( I wanted to do yesterday’s WOD so bad but felt like hammered crap). Today Im worse so one more day off. Hopefully tommorrow I can get back into the swing of things.

  • A2

    I was watching videos on the CFHQsite and clicked on the Clean, Push Press, Puush Jerk, Split Jerk. Guess who was in it?? EC! She got up to 125. Pretty impressive. :)

  • michelle

    Sarena- CF refunded me my deposit for Pitt cert so u should check with them to see if you can get off the wait list.
    no crossfit in israel-but our babysitter just finished the army so we will see what he has to work me out with.

  • A2

    http://www.thepoolparties.com/
    This is where I’ll be headed every Sunday after class. I went to almost everyone last summer and had a blast. It would be more fun going with all of you guys instead of my friend Kristens mom (She was awesome but I’m not friends with her dauughter anymore)
    Check out the site.– Free admission, Huge Slip-n-Slide (how I met my summer fling), Serious Dodgeball games, Live music, and me in a bikini!
    WHO’S IN??

  • sarena

    Thanks Michelle. I am in and paid! Glad ur refund came thru. Enjoy your vacation–w or w/out CF!! Take advantage of the beach and ample opportunity to walk!!

  • Moon

    Capoeira. Something I know little about but while talking about Fight Club and different styles with a buddy from back in my home area, he pointed out that this workshop was happening this week. Tuesday-Thursday • June 19-21 • 7:00-10:00pm • Baruch College (55 Lexington Ave @ 24th St)
    Details: http://www.abadacapoeira.com/html/workshop.html
    I don’t know anything about the style or who these people are but I’m tempted to stick my nose in for at least one of the workshop sessions this week. Anyone else want to go? Anyone know if these people are awesome/define suckage?

  • http://www.dammit.com dammit

    “no, dad! no! no dance fighting!”

  • Jeff

    Since the most well-known practitioner of Capoeira is Blanka, would this workshop teach us how to generate an electric field to defend ourselves?

  • http://www.allisonbojarski.blogspot.com Allison

    from Time magazine’s “When the Ultimate Fighter is a Woman”:
    Porto is still a little queasy about what she is able to do. She ended a match with a woman in her own weight class with a chokehold that left the opponent in convulsions. “I was a little worried about what I had done,” she confesses. But, “in Vale Tudo [Portuguese name for Ultimate Fighting], it’s everyone for themselves. If it hadn’t been her, it would have been me on the floor.”
    read it here: http://www.time.com/time/world/article/0,8599,1632090,00.html

  • Ewen

    11 measly rounds. Might have managed 12 with better grip/less pain (only got so far thanks to grip pad gizmothingies), but arms weren’t feeling too hot either. Alternating rounds of 45lb OHS and presses as a sub for rounds 13-16 while the others were finishing up.
    “- This is Capoeira, man. This is hardcore shit.
    – Bernard, if you continue, you will force me to engage you.”

  • alex

    Juan I left you a present at the Box, it has your name on it.
    11 rounds with the red band.

  • Hari

    10 Rounds + 6
    The 10 rounds were unbroken, then complete failure in Round 11.

  • http://www.dammit.com dammit

    i’m dubious about this whole pullup-til-the-bar-touches-the-sternum thing. i just reviewed a bunch of videos from the HQ site, including greg amundson and annie sakamoto doing fran, and coach giving a lecture on kipping in another video, and *nobody* is pulling ’til the bar is at their armpits. everybody gets their chin over the bar, but that’s it. the sternum pull-up is an advanced exercise, and if we insist on every doing it like that, people are going to hit muscle failure too quickly, depriving this WOD of some of its metcon benefit.

  • sarena

    Worked Front Squats today:
    45x5x3
    65×5
    85×5
    105×5
    105x4x2
    They played on the rings–push ups etc and finally am learning rope climbs the baby way from the floor! Well, at least thats something!

  • http://www.crossfitnyc.org Tyler Durden

    Excellent point, Dammit. I think a concept that we should wrap our heads around is “direction, not perfection” or maybe “direction towards perfection.” If you pull like you are trying to get your chest to the bar, you’ll end up with a better pullup than if you merely aim for getting the chin over the bar. I am a fan of perfection, and I think striving for it will inevitably lead to better results than worrying about muscle failure.
    The concept of “direction, not perfection” or “direction towards perfection” applies to other moves as well. In the squat you should be striving for a mature, below parallel squat with a torso near vertical. However, many people won’t ever get a perfect squat, but if they keep moving their chest up in the direction of a mature squat and keep trying to squat lower their form will improve greatly as compared to those that settle for adequate or worse form.
    If you are able to get more pullups with your chest to the bar it will only improve your fitness. If you keep working on your squat form it will only improve your squatting. These skills might never be perfected but aiming high is the only way to get ahead. The guys (and girls) that are aiming their chests for the bars are the ones doing bar muscle ups and other advanced skills. The people who work on improving their squats are the ones doing better at Fran.
    So do we count reps where only the chin comes over the bar? Yes. We’ve even let a few people slide with some rather weak pull ups where the top of the head barely makes it over the bar. I’d like to see that change.
    It only makes us better by taking our form more seriously. Ugly reps are for ugly people.
    There has to be some onus on you as athletes to try harder to do things correctly. Take your training seriously. I might have to start posting some of the uglier reps on the next video just to embarass people.

  • juan g.

    nice alex ….thanks a ton.
    vegas baby vegas.

  • A2

    Rounds 1-3 no band
    Rounds 4-6 skinny green band which was good for nothing
    Rounds 6-9 black band
    my arms were totally burnt. I really need to work on my pullups.
    some pushup work with mike afterward.

  • Kevin

    Hey everyone!! Woke up this morning at 430AM after 5 hours of what felt like good sleep. Then stayed awake til 615am just in time to start getting drowsy but instead of bed decided to do Crossfit(!?). I even beat Keith to the Box this morning. Dont really know if thats a good thing.
    Somehow managed to get through the pullup minute workout after Sundays “95lbs of Death “WOD. As I write this my whole body is in complete agony, tendons, ligaments, and muscles I didnt know existed.
    todays WOD completed 15 rounds. Then did max ring pushups(30) and kb swings with the 24kg on the breath. Made it to 18 rounds and now I am paying for it dearly.

  • michael

    8 rounds plus half of nine. for me a great improvement since last time it was ten rounds *with* band and i started cf with a 1 rep max…
    happy to ”report” i also finally beat the one minute mark on the ‘museum’ run (goal is 45 seconds) and 100 total on tabata push-ups (goal is 200)

  • Moon

    11 rounds.
    I think I was unbroken until round 7.

  • Jed

    Lasted 6 rounds then moved to blue band for a round.
    I need some work

  • http://www.forpound.com AJ (Mma Pound for Pound)

    Really new to this thing, still learning about this sport. This is a great thing that my friend recommended to me, I never getting involved with it but soon will be Thanks! :)

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