Wednesday 7 May

jo_boxjump

Don't forget there is a QUIZ NIGHT FUNDRAISER this Friday night, in support of Jo's Regionals journey (less than two weeks away!!)  Who's keen to join a team?

Here are the details again:
When: This Friday night 9th of May
Time and location: 7pm at Northcote Tennis club

Cost: Tables are $60 for a group of 6 people or $15 for a single ticket
There will be a silent auction on the night with some amazing auction items up for grabs.
Get your mastermind teams together and book a table!
Message Loren on 0272666113 or Jo on 0211231540 to book your spot.

Pullups...a staple favourite in any CrossFit workout.  A fantastic movement to build upper body strength and also a great conditioner, when the individual is ready for it, in the form of utilising the kip.  Kipping is the most common form you'll see, this requires the use of the hips and lower body to propel oneself up to the bar.

The coaches here, recommend that you build strict pullups before kipping, I like a minimum of 5.  I recently listened to a podcast where a national coach for gymnastics in the U.S reinforced our belief that strict should come before kipping, he also went on to mention that not only should you have strict pullups first but a decent amount of shoulder mobility.  The force that you place on your shoulders if you are not ready is literally multiples of your bodyweight and if your shoulder girdle and connective tissue is not conditioned enough to handle it you're just asking for an injury.

So how do you get your first strict pullup, or increase your numbers?

francoFirst of all technically a pullup is using a double overhand grip and a chin up is a double underhand grip.  I recommend using the double under grip if you have 5 or less reps as you get more muscle involvement than a double overhand, particularly the biceps - that's right guys you can build a decent set of pipes with this movement.

Rowing variations are a fantastic tool to use to help strengthen your pulling muscles used for a pullup.  They need to be controlled and done with correct form.

Pullup holds - you know the ones that we do as part of our drills?  Work up to 5 x 1 min holds, then you'll be ready for the negative.

The negative or eccentric phase of a pullup is the lowering portion.  From chin over to full hang, your goal is to make it last as longer as possible. Build to a 15s negative.

Once you have a strict pullup and you have achieved the above, the easiest way to increase your numbers is to do pullups often.  Do them as often as you can while as staying as fresh as you can.  Don't fail reps, stop just short of failure and you'll begin to increase the numbers.

If you're frustrated with your progress with this exercise come and talk to one of the coaches on how to improve them but have patience as they will take time to build.

- Coach Craig

FITNESS

Ring Pushup/Pushup
3 x 12
Pendlay Row
3 x 12

3 TGU
4 DB Snatch
5 OH Walking Lunge
6 rounds, alternating hands each round
NFT

Optional Finisher
50m Rack Walk
100m Farmers Walk
100m Sled Drag
2 rounds, rest as needed.

PERFORMANCE

Ring Dip
3 x 8-12
Pullups
3 x 12-15

3 TGU
4 DB Snatch
5 OH Walking Lunge
6 rounds, alternating hands each round
NFT

Optional Finisher
50m Rack Walk
100m Farmers Walk
100m Sled Drag
2 rounds, rest as needed.

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