A few months back before I injured my right shoulder doing a Painstorm WOD, my pull-ups were coming along nicely and I was doing 9 dead hang pulls. As the shoulder was healing, i was improving other movements that were compromised by the injury, like dips and push-ups and they have improved. But I have not “greased the groove” on the pull-ups and I have regressed on those. Today, we were to do weight pull-up singles, increasing the weight on each pull. Well since that wasn’t happening, Steve had me do negatives with and without weight focusing on the highest part of the movement as that was the weakest link in the chain. It must have helped since I had some muscle soreness in the traps later in the day.

I am one week out from the Crossfit Certification (Level 1) in Tustin and I would like to leave there being able to do at least a couple of kipping pull-ups, which is the de facto pull-up standard in Crossfit.

Download EugeneBdaypullups.wmv

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  2. “Waited” Pull-ups & Waiter Walks ...
  3. Getting Closer To Kipping Pull-ups ...
  4. Pull-ups & Dips ...
  5. More Push-ups/Pull-ups ...
  6. Lift, Pull, Swing and Run ...
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