Friday 04.02.10

Chest to bar pull ups

We are all working on improving our pull ups. The pull up is as functional as any exercise we do and can be utilized as an upper body strength movement, a basic gymnastics movement, or used in repetition for a conditioning workout.

We are "upping the ante" on pull ups, for those who have them already. For those who don't, continue working on what you need to get your chin over the bar. We are starting new goals this quarter and an unassisted pull up would be a perfect gymnastics goal for many to try to complete by 06/31/10.


SWOD: Power Clean, 3 RM


Metcon: 7 Rounds of:
-7 Chest to bar pull ups*
-7 Thrusters with 50% of your 1rm


*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.

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
• Are motivated by trying to drive the elbows down to the ground, not by trying to flex the arm!

Nearly any surface on which you can get even a fingertip hold and hang is a potential platform for pull-ups.