Thursday, February 24, 2011

2011-02-193202 Chest to bar pull-up by Alan.  If you want to get a muscle-up, this is where your pull-ups need to go.

Workout of the Day

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

From the article, "Pull-Ups," by Greg Glassman.  CrossFit Journal, April, 2003:

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 pull-ups.

Check your ego.  If you need to use a band to get chest to bar, then do so.  You will progress faster.

A method of assisting kipping pull-ups with a rubber band. video [wmv] [mov]

Sat., Mar. 12, Mike Krueger's Farewell BBQ!!!

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  • Bethanie
    Reply

    In case you have yet to see it, the sign up for bodyfat testing is on the desk. He will be here Wed. march 12 from 4-7pm. I plan to have a paleo challenge start late march so I highly recommend you get this test done.
    Also, you will be able to pick up your hoodies that evening.

  • Bethanie
    Reply

    Speaking of the paleo challenge, due to school work and focusing on The Open for the games…my spare time has diminished. I am looking for a few people to help me organize and execute the next challenge. I have a few new ideas to offer up too. Let me know if you’re interested in helping.

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