“In Pursuit of the Perfect Pull-up…” Check out Steelfit!
Frank’s (owner of Steelfit) pursuit of pull-ups, which is to see how long it would take him to complete 2010 pull-ups, on his most recent blog post: “The overall experience also reinforces the idea that you can’t judge kipping versus other pull up varieties as either better or worse. The point remains that every variation brings with it something else.”
WOD for Wednesday:
Complete for time: (95/65lbs)
21 Overhead Squats
15 Overhead Squats
9 Overhead Squats
Variations in Modifying and Developing a Pull-up:
The pull-up is an important movement in increasing our conditioning level, overall strength, and muscular endurance either through (kipping, strict, weighted, chin-ups (variation in grip with palm’s facing inward, etc.) A couple common questions that I have received include:
What if I can’t do a pull-up? How can I work on developing one? I wanted to lay out a couple options based on my experience and other suggestions from those in the Crossfit community:
*Jumping Pull-ups– These are effective in keeping your heart rate up and a substitution for kipping, however, you are able to you a lot more leg drive to get over the bar as opposed to your hips in the kipping pull-ups. Therefore, it is not as effective in further developing your strength and eventually achieving a pull-up.
*Negatives– These are when you start at the top position over the bar and slowly lower. I recommend doing 5 second counts on your way down to full extension and pick a repetition set that you are able to complete, but still challenging. (3s or 5s- chances are if you are able to do more than 5 reps of negatives, you are more than likely to have a pull-up at this point). Use whatever assistance to get chin over bar: coach, partner, plyo box.
*Body Rows/Ring Rows– Set up yourself under bar or rings (if rings, strive to keep elbows in tight- squeeze glutes to keep shoulders and hips in straight line, thus preventing lower back from collapsing). Achieve full extension at bottom, and raise chest up to bar/rings and strive for full range of motion.
*Resistance Bands– These enable you to achieve full range of motion with assistance. However, when the workout calls for quick transitions- it may prove challenging for some and detract from a smooth flow. I recommend these to some when performing strength sets. Some may find that they are unable to find a proper resistance band that either provides enough assistance or is too much resistance for prescribed repetitions. If this is the case, I recommend ring rows because you have more variation in adjusting the height (makes it more challenging the lower the rings are set- striving for supine positioning)
*Developing your Swing (applicable to Kip)- Must be able to swing, prior to kipping. Think in terms of opening and closing shoulder angle/hips opening and closing simultaneously. Implement progression: Swings on box, to vertical jump over bar, to jump over bar and push off, then to swing alone….and soo forth.
This past Saturday’s workout! Coached by Meghan.
Women vrs. Men (Women- 6909 meters/ Men- 6862 meters)
Come join Meghan in Main Gym (behind Crossfit Studio for 7:15pm Free Rowing Seminar) tonight!
WOD for Tuesday:
2 Power Cleans (85% of 1 RM)
4 Box Jumps
90 seconds rest in between each set
Max repetitions of ring dips
HAPPY PRESIDENT’S DAY!
Today’s workout will be a modified version of the “President’s Challenge Adult Fitness Test”
“CROSSFIT BALANCE’S PRESIDENTIAL CHALLENGE”
WOD for Monday: 3 rounds for time:
1.5 mile run (1000m row- modified based on weather/ice outside)
AMRAP Push-ups (till failure)
AMRAP GHD sit-ups (in 1 minute)
-Today is the first day of the Paleo Challenge!
-Meghan’s Rowing Seminar will be 7:15 pm on Tuesday evening
-The Pillar Strength Seminar is this Saturday, Feburary 12th, at 12pm
-6:30pm Foundations class will begin this Tuesday
-ADDITIONAL FOUNDATIONS COURSE: We will be adding an additional Foundation’s course on Wed/Fri at 6:30pm (2/17, 2/19, 2/24, 2/26, 3/3, 3/5)
HAPPY VALENTINES DAY!
Ryan and Roxy- Enjoying their rest day!
Meghan will be assisting coaching class for the rowing workout posted below! Join her also on this Tuesday evening (February 16th) at 7:15pm for her rowing seminar. Meghan has recently joined the Balance team to complement her preparation for the 2012 Olympics. She just completed Fight Gone Bad with women’s prescribed weight for her first time and finished with a total of 320 reps! Great work Meghan!
WOD for Saturday:
Team Relay Rowing Workout (Teams of 2): 30 minutes
Each teammate will row for 1 minute and rest for 1 minute for a total of 30 minutes. The objective is for each team to achieve the most meters.
-Meghan will be assisting you with technique and strategy.
Just a reminder…Please use your weekend to get a food journal and grocery shop for the Paleo Challenge!
On another note, HAPPY BIRTHDAY TO OUR COACH, BEN! BIRTHDAY BICEPS (for vanity purposes only and allowed only on special occasions). Ben is always forging elite fitness, and simultaneously forging an ELITE RAT TAIL.
A couple more training weeks till it gets below the shoulders! Keep up the focus.
Train hard, and results will follow.