Monday 09.13.10

Here is the new pull up structure, ready to be used!

We are going to be practicing bar hangs. According to some people, you should always keep your shoulders depressed in their sockets when hanging or doing pullups. Others say you should lift the shoulders and tuck them up near the ears in an "active shoulder position. During the pull up, or any position where you are raising your arms directly above the head, we are cautious of any impingement to the soft tissues of the the shoulder: watch video at this link for more info on shoulder injuries.

Since there is a hang position and a pulling position in a pull up, your shoulders do the following during the pull up position:
1. During the pull and at the top of the pull up the shoulder girdle should be depressed (or have motion into being depressed) for full range of motion and active strengthening of the whole shoulder girdle. Lucky for us, as long as our muscles aren't relaxed, our body does this naturally and there's no risk of impingement of the soft tissues into the acromion, or the outward end of the spine of the scapula or shoulder blade.
2. As you start going into the negative and at the bottom -- like the other pressing movements that have the arms go overhead -- the shoulder girdle should be allowed to protract and elevate. This allows space under the acromion for the soft tissues as your arms go overhead.

SWOD: Bar Hang x max time

Metcon: As many rounds as possible in 20 minutes:
1 Round is equal to:
3 Cleans @ 55% of 1 RM
1 Round of 5 Handstand Push Ups, 10 1-Legged Squats, 15 Pull Ups or 1 round of "Mary"
For the SWOD, without performing a full pull up, work both positions # 1 and 2 and observe what your shoulders are doing. Then, everyone grab onto the new pull up structure and see who can hang on the longest. The use of chalk is allowed.

For the metcon, there are several substitutions for each exercise. Whatever was used last time for support, try to take away a little of the support for this time. If you used a bar to do one leg squats, try only holding the bar when you see your balance wane. For pull ups, try jumping pull ups from the ground instead of a box, etc. The only way to improve is to push yourself further than last time.

Post times and rounds to comments.


  1. That video is good info, but it's like listening to Elmer Fudd talking about physiology!

  2. SWOD: Bar Hang-1:09

    Metcon: 4 rounds in 20:00 of:
    3 Cleans-35lbs 5 Handstand Push Ups-4 mats
    10 1-Leg Squats
    15 Jumpiong Pull Ups

  3. 50 SEC BAR HANG

    4 + 10 PU ON METCON

  4. SWOD 1:27 HANGS

    WOD 95# CLEANS

  5. SWOD: 1:57 bar hang
    Metcon: 4 rds + 14 pull ups

    This was the morning of almost for me. ALMOST 2:00 bar hang, and ALMOST 5 rounds of metcon. This just means I need to try harder, so I will. This was also the first morning on the new pull up structure which is totally cool.

  6. 1 min hang
    MetCon = 4 or 5 rounds (didnt count), plus 5 handsstand. Used 115 lbs for the clean

  7. Hangs 2.14
    4rounds at 55lbs with 3 cleans to end with

    I sucked monkey butt today maby next time!

  8. hangs 2.08
    9 rounds at 105

    good day

  9. hang...2:01
    7 rounds @ 95
    -New pull up bar tore my hands up. Can you order a new one with smooth bars?
    -Thanks Erika for remembering to hang the clock up. Now hang the timer up. At least it is out of the box it came in.

  10. SWOD: 1 min bar hang
    Metcon: AMRAP in 20 minutes of:
    3 Cleans @ 55% of 1 RM (65#)
    5 Handstand Push Ups (2 abmats)
    10 1-Legged Squats (holding on to band)
    15 Pull Ups (kipping/jumping)

    5 rounds + 11 pull ups

    The new pull up structure is very cool!! I was able to do 5 kipping pull ups in a row on it, yay!!

  11. Kenny, we will get on that order right away. Anything for you to "endorse" our gym again. And not only is the timer out of the box, but we put batteries in the remote too. baby steps

  12. SWOD 1:07 HANGS

    WOD 95# CLEANS
    3 ROUNDS + Cleans and HSPUs

  13. swod:hangin' around 3:04

    metcon:5 rounds +3 cleans @ 80lbs. rx'd

  14. 1:05 hold. 5 rounds + 9 pull ups, 65 lb. clean

  15. SWOD 2:15 Hang Time

    METCON 5 Rds
    85# Cleans
    Strict and Kip PU

  16. SWOD: 2:03 bar hang

    Metcon: AMRAP in 20 minutes of:
    3 Cleans @ 55% of 1 RM (55#)
    5 Handstand Push Ups (pike off box)
    10 1-Legged Squats (holding on to bar)
    15 Pull Ups (jumping)
    6 rounds + 3 cleans

  17. SWOD: 1:48 (gotta improve grip strength!)

    Metcon: 5 rounds + 5 Pistols, RX'd, cleans @ 95#

  18. 40 second hang.
    95 pound cleans/power clean x 4 rounds Kipping pullups

    First day back after rehabing for two weeks. I need to do work.
    Love the new structure. Mike let me know how that new grip worked for ya.

  19. SWOD: bar hang 1:06
    3 shoulder press with 45lb bar (sitting on box)
    5 situps
    5 one legged squats using left leg
    attemped jumping pullups
    *5 rounds in 20 min.

  20. SWOD: 2:27 bar hang

    Metcon: AMRAP in 20 minutes of:
    3 Cleans @ 55% of 1 RM (95#)
    5 Handstand Push Ups
    10 1-Legged Squats (holding on to bar)
    15 Pull Ups
    6 rounds + 3 cleans

  21. SWOD: 1:09 bar hang

    Metcon: AMRAP in 20 minutes of:
    3 Cleans @ 65lb
    5 Handstand Push Ups
    10 1-Legged Squats (holding on to bar)
    15 Pull Ups - mostly jumping
    6 rounds + 2 cleans