Strength:

Shoulder Press 5 x 3

3 Rounds for Time:

10 Pull-ups, 10 DB Swings, 10 Right Arm DB Push Press

10 Pull-ups, 10 DB Swings, 10 Left Arm DB Push Press

Christa Yandell clearing her chin over the bar and lookin’ pretty happy while doing so!  Are you in between assist bands for pull-ups?  Is green too easy, but blue too hard for mid-range rep pull-up workouts?  Try to get chest to bar with the green and gain much more strength than just striving to get chin above the bar.  Then, when you get on the blue band pull aggressively to get the chin over the bar.

PULL-UPS, PULL-UPS, PULL-UPS!!!

Whether you can string together 30 pull-ups or still trying to get that first one, everyone has a PULL-UP GOAL, right?  When we wrote down our goals at the beginning of 2010 many of you made it your goal to get your first pull-up.  Have you been working towards that goal before/after workouts?  We are going to spend a week learning how to move towards our goal.  For some of my ladies, this is all you need to achieve the LEVEL 1 SKILLS TEST.  If you have 5 movements or less to complete, this is your LAST WEEK to accomplish these skills and receive the LEVEL 1 prize.  We have extended this Skills Testing mainly for a little more gymnastics practice for you folks!  So, what is the difference between the 2 pull-ups CrossFit discusses?

Kipping pull ups versus strict pull ups?

Kipping pull ups allow more work to be done in less time. This increaes the power output and is important when doing workouts for time. If the goal is to use pull ups as metabolic conditioning — faster and with greater intensity — a kipping pull up allows this to happen. The hip motion of a kipping pullup mimicks the explosion found in Olympic weightlifting, kettelbell swings, box jumps, and any athletic endeavor where you open and close the hips to generate force. It also works as a posterior-chain developer, which improves posture.

The WODs will call for both kipping pull ups and strict pull ups from time to time. When a pull up is listed in a WOD it is assumed that kipping pull ups will be used. If a strict pull up is needed in a WOD it will be specifically asked for.

Coach Glassman explains kipping pull-ups below and the video slows down the motion to help you see the breakdown of the kipping pull-up.  Like he said, if you do enough pull-ups it will come…you’ve just gotta spend some time doing some pull-ups!