Wednesday
May112011

Developing Your Pull-Up

By Coach Christian Fox

There are a bunch of reasons to get better at doing pull ups. For one, we do a
bunch of them in CrossFit. They’re also a great way to increase the
strength of your upper back, arms, lats, grip, and help to have a
balanced and healthy shoulder girdle. You should be able to do strict
pull ups with a variety of grips, and once you can consistently do few
pull ups  at a time it may be time to start working on the kipping pull
up. Here’s how you’re going to get better, no matter where in the scheme
of it you are.

Beginner
(No pull ups, or “I did one, once...”)

“A” Day
3 sets of 12 reps of either: Ring Rows or Band Assisted Pull Ups. Use an
angle or band that makes completing all the repetitions challenging. Rest as needed between sets.

Followed by, 3 Supersets of 12 reps of either: Dumbbell Curls (I know you’ve secretly wanted to do these anyway) or  Dumbbell Rows
with either: Dumbbell Bench Press or Dumbbell Floor Press
Choose a weight that feels like you could have done another rep or two at the
end of the set. Take minimal rest between exercises in the superset.
---------
“B” Day
10 ‘mini sets’ of 1 rep each of 5-10 second negatives using either a pull
up or a chin up grip on the minute for 10 minutes. You can jump to the
top or set a box up that allows you to start at the top (collar bone
above the bar). Yes, that seems like a lot of rest in between reps, and
no, it’s not a lot of total reps. That’s a good thing, trust me.

Alternate between the A day and the B day with a day of rest between workouts. An example would be:
Monday A - Wednesday B - Saturday A - Monday B - Wednesday A - Saturday B
---------

Intermediate
(Can do 3-5 pull ups at a time)

Week 1)  6 sets of 2 reps. Rest 1 minute between sets. Perform twice a week.
Week 2)  5 sets of 3 reps. Rest 1 minute between sets. Perform twice a week.
Week 3)  4 sets of 4 reps. Rest 90-120 seconds between sets. Perform twice a week.
Week 4)  3 sets to failure. Rest 3 minutes between sets. Perform twice a week.

This program can be used until you have 3 sets of 10 reps in the 4th week.
In other words, if you don’t get the 3x10 in week 4 restart at week 1 by
adding a rep to the sets. Week one would be 6x3, week 2 would be 5x4,
and week 3 would be 4x5, then retest in week 4.

End each session by practicing kipping pulls ups for a few small sets, no
more than 5 sets and no more than 8 reps. Terminate the set if you fall
out of rhythm. It’s all about developing a rhythm that you can control
and maintain. Remember that a solid kip uses your whole body and don’t
forget that your abs need to be engaged throughout. If you fly open in
the front of the kip you are leaking tons of energy away from the bar.
Check out this video for a peak at what an efficient pull up should look like.
---------

Advanced
(Can regularly do sets of 10 or more strict and/or kipping)

Congrats, you stud or stud-ette. You are now on your way to becoming elite! Don’t expect though that your pull ups will magically become better if you
don’t practice them. You should still be working on both strict and
kipping pull ups. Mix up the grip that you use when you practice. Try
these.

1) Once a week do a set or two to near failure. Start with a pull up grip
(hands outside shoulder width and palms away) and when you are 2 reps
shy of failure switch to a chin up grip (hands inside shoulder width and
palms toward you). When you are 2 reps shy of failure switch to a mixed
grip (1 palm in, 1 palm out) and do the same before switching again.

2) You can practice similarly by doing a set or two of max strict pull
ups,  immediately switching to kipping and again going till failure (or a
rep shy of it).

3) Start doing weighted pull ups/chin ups, 3 sets of 5 reps, and seeing if you can add weight each week.

4) 30 seconds on/30 seconds off for 5 minutes of max reps kipping pull
ups. The set ends if you come off the bar. Remember to stay engaged in
the trunk. Don’t leak energy out in front. Remember this video.

5) Each time you’re in the gym do a 3-5 sub-max sets of kipping pull ups,
trying to add a rep each time you do the drill. You want to feel fresh
and stay shy of failure here. Terminate the set if grip becomes the
limiting factor. Again, remember to stay engaged and not leak energy out
of the front of the kip. Once again...



6) If you have a solid kip that just seems to go away on you when you get
gassed then try practicing your pull ups under duress. Do 50 double
unders or sprint down the block and back followed immediately by a set
of 10-15 pull ups.


-------

If one of the days that you’re in the gym involves a lot of pull ups then
consider that a replacement day for one of the days on the above
programs. Also consider this...it’s no mistake that smaller, lighter
people have an easier time with pull ups. While the barbell exercises
can be scaled easily to ability, calisthenics can not. If you have some
weight to lose then a solid nutritional program can work in tandem with
the above programs to help you achieve the pull up. Check out the folks
over at Whole 9 or our buddy Robb Wolf for lots of info from simple tips to detailed programs to get you started. Three cheers getting yer pull ups up!!!

Tuesday
May102011

Back Squat

85%x5x3

Post loads to comments.
(e2/8) compare to 4.20.11

As many rounds as possible in 6 minutes of:
12 DB Split Cleans, alternating legs
12 Push-Ups

Post rounds and Rx to comments.
Dumbbell Split Lifts CrossFit

DanH3
Congratulations to Dan H3 and Julia W on their engagement! 

Save the Date for Memorial Day Murph!
Memorial Day is almost here and at CFSBK we celebrate by doing Murph, the epic workout named in honor of fallen Navy SEAL Lt. Michael Murphy.  

This year we'll be hosting our annual Memorial Day Murph on Sunday, May 29th.  We'll be kicking off the first heat at 11am and the BBQ will begin at 1pm.  Everyone is encouraged to attend and participate! You can do the workout Rx'd, scale up with a weighted vest or scale any of the movements and the volume.  Bring your family and friends all are welcome!  As we get closer to the date we'll be calling out for volunteers, cold tasty beverages and veggie dishes.  Those who have been with us in the past for this can tell you how great an event it is  and we look forward recognizing the sacrifices of the members of our armed forces communities with you and yours.
________________
When It Comes to Squats, Easier Doesnt Work T-Nation
Deadlift Skill Work with Walter Reed Amputees YouTube
One WOD at a Time SicFit

Monday
May092011

Rest Day

JL
The Great Josh L!

Got a Goal? Here's a Suggestion:
Earlier this week we posted an article that had three different programs one could use to increase their pull-up capacity.  Some of you commented that you'd like to use these programs through this cycle.  Why not pick a plan, post up your name on the goals board and make a mark everytime you complete an exposure.  This is a great way to keep yourself accountable through the month and let us coaches know what you're up to.

Why We Get Fat
Gary Taubes, author of "Good Calories Bad Calories" and "Why We Get Fat" discusses why the idea that individuals gain or lose weight due to either increasing or decreasing caloric intake is just plain wrong. In this lecture, Taubes reviews all the main points of his second book to the staff at Google.  Watch Here

_____________
CrossFit: Fittest On Earth
YouTube
Mark Divine on Hypothermia and Mental Control CrossFit

Sunday
May082011

Handstand Push-ups

1 x Max Reps
Rest 3-5 minutes
3 x 70%


Post reps to comments.
Compare to 10.14.10


Tag Team 3 Miler
1 Partner runs 400 meters while the other rests, waiting to "tag in". Each partner runs 1.5 miles (400m x6)


Post time to comments.


Home
Coach Fox is on the prowl!


197.1 Miles and Runnin'!


The Ragnar Relay is this weekend!  Team SBK has been training hard and is going to represent big time! The SBK Ragnar Team is: Dan L, Sarah H, Charmel R, Joe W, Colette K, Bjorn B, Noah A, Juliana A, Dan R, Jess F, Steph P, Asta F 


Start Time:  8:30am, Friday, May 13 (Bethel, NY)

Estimated Finish:  3:30pm, Saturday, May 14 (Dobbs Ferry, NY)

Total Miles: 197.1

Each participant will be running 3 legs of various distances over the course of the 24 hours. Things just got real!

For those that can handle up to minute updates  the team will be tweeting updates to the hashtag #SBKRagnar if people want to follow along.  You can cheer them on and send words of encouragement to to hashtag #SBKRagnar.

Melissa L will also be running in this race

We hope everyone has a great time and we wish everyone the best of luck!   

Shoes!


Remember all shoes out by end of the day on Wednesday....or else!

_________________

Probably the most amazing view of the night sky you'll see Vimeo
Handstand Against Wall Progressions Part 1 and Part 2 Gymnastics WOD 

Saturday
May072011

Back Squat

3x10
*Use 75% of your most recent 1RM


Post loads to comments.
Compare to 4.20.11


AMRAP 12 minutes
Run 130
21 KB Swings
12 Burpees


Post Rx and time Rounds to comments.


Home
Jenna M. does Fran


Happy Mother's Day to all of the amazing moms at CFSBK!


If the shoe fits...take it home!


Remember you have until this coming Wednesday to remove your shoes from the gym!  Any shoes left at the end of the day Wednesday are getting thrown over a power line. 


_________________


Navy Ship Dedicated to Fallen SEAL CNN
The Wrong Sleep Ages the Brain Up to Seven Years
Daily Mail

Friday
May062011

Fran

21-15-9 Reps for time of:
Thrusters 95/65
Pull-ups

Post RX, times and experience to comments
Compare to 12.13.10


Home
Look Ma, No Hands!


We flipped the script! New Group Class Strength Cycle Programming


For this cycle we're shaking things up a bit in our group class scheduling.  Here is the schedule for the the next 4 weeks.


Monday: HSPU
Tuesday: Rest Day
Wednesday: Heavy Squat
Thursday: Met Con
Friday: Rest Day
Saturday: Met Con

Sunday: Volume Squat


Notice we've eliminated the longstanding "Pull" day and moved around the remaining training days.  Fear not because deadlifts, snatches and cleans will still be prorgrammed during the month.  We wanted to give folks who have traditionally come on the same 2 or 3 days a week the opportunity to experience some different movements from our movement pool and bias strength endurance cycle.  We hope you enjoy and look forward to your feedback!


Note: If you are only going to make the Sunday squat day please prioritize the heavy squat over the volume squat. 


There Will Be Tacos: Take 34!


Today is the day!  Come celebrate Coach Jeremy's birthday and help him put down 34 tacos in honor of being 34!  The festivities start at 5pm and all the details are on FB here.


Shoe Reminder


Just a friendly reminder to remove your shoes from the gym this week by May 11th!  Thanks!


_________________


Technically Better Fran Mobility WOD
Making the Fran Metcon
Mobility WOD
Old School CrossFit: Greg & Annie Do Fran
Crossfit
New School CrossFit: Mikko Salo Does Fran
CrossFit

Thursday
May052011

Rest Day

Home
Coach Jeremy after taco #34

Happy Birthday Coach Jeremy!!

Developing Your Pull-up

By Coach Christian Fox

There are a bunch of reasons to get better at doing pull ups. For one, we do a
bunch of them in CrossFit. They’re also a great way to increase the
strength of your upper back, arms, lats, grip, and help to have a
balanced and healthy shoulder girdle. You should be able to do strict
pull ups with a variety of grips, and once you can consistently do few
pull ups  at a time it may be time to start working on the kipping pull
up. Here’s how you’re going to get better, no matter where in the scheme
of it you are.

Beginner
(No pull ups, or “I did one, once...”)

“A” Day
3 sets of 12 reps of either: Ring Rows or Band Assisted Pull Ups. Use an
angle or band that makes completing all the repetitions challenging. Rest as needed between sets.

Followed by, 3 Supersets of 12 reps of either: Dumbbell Curls (I know you’ve secretly wanted to do these anyway) or  Dumbbell Rows
with either: Dumbbell Bench Press or Dumbbell Floor Press
Choose a weight that feels like you could have done another rep or two at the
end of the set. Take minimal rest between exercises in the superset.
---------
“B” Day
10 ‘mini sets’ of 1 rep each of 5-10 second negatives using either a pull
up or a chin up grip on the minute for 10 minutes. You can jump to the
top or set a box up that allows you to start at the top (collar bone
above the bar). Yes, that seems like a lot of rest in between reps, and
no, it’s not a lot of total reps. That’s a good thing, trust me.

Alternate between the A day and the B day with a day of rest between workouts. An example would be:
Monday A - Wednesday B - Saturday A - Monday B - Wednesday A - Saturday B
---------

Intermediate
(Can do 3-5 pull ups at a time)

Week 1)  6 sets of 2 reps. Rest 1 minute between sets. Perform twice a week.
Week 2)  5 sets of 3 reps. Rest 1 minute between sets. Perform twice a week.
Week 3)  4 sets of 4 reps. Rest 90-120 seconds between sets. Perform twice a week.
Week 4)  3 sets to failure. Rest 3 minutes between sets. Perform twice a week.

This program can be used until you have 3 sets of 10 reps in the 4th week.
In other words, if you don’t get the 3x10 in week 4 restart at week 1 by
adding a rep to the sets. Week one would be 6x3, week 2 would be 5x4,
and week 3 would be 4x5, then retest in week 4.

End each session by practicing kipping pulls ups for a few small sets, no
more than 5 sets and no more than 8 reps. Terminate the set if you fall
out of rhythm. It’s all about developing a rhythm that you can control
and maintain. Remember that a solid kip uses your whole body and don’t
forget that your abs need to be engaged throughout. If you fly open in
the front of the kip you are leaking tons of energy away from the bar.
Check out this video for a peak at what an efficient pull up should look like.
---------

Advanced
(Can regularly do sets of 10 or more strict and/or kipping)

Congrats, you stud or stud-ette. You are now on your way to becoming elite! Don’t expect though that your pull ups will magically become better if you
don’t practice them. You should still be working on both strict and
kipping pull ups. Mix up the grip that you use when you practice. Try
these.

1) Once a week do a set or two to near failure. Start with a pull up grip
(hands outside shoulder width and palms away) and when you are 2 reps
shy of failure switch to a chin up grip (hands inside shoulder width and
palms toward you). When you are 2 reps shy of failure switch to a mixed
grip (1 palm in, 1 palm out) and do the same before switching again.

2) You can practice similarly by doing a set or two of max strict pull
ups,  immediately switching to kipping and again going till failure (or a
rep shy of it).

3) Start doing weighted pull ups/chin ups, 3 sets of 5 reps, and seeing if you can add weight each week.

4) 30 seconds on/30 seconds off for 5 minutes of max reps kipping pull
ups. The set ends if you come off the bar. Remember to stay engaged in
the trunk. Don’t leak energy out in front. Remember this video.

5) Each time you’re in the gym do a 3-5 sub-max sets of kipping pull ups,
trying to add a rep each time you do the drill. You want to feel fresh
and stay shy of failure here. Terminate the set if grip becomes the
limiting factor. Again, remember to stay engaged and not leak energy out
of the front of the kip. Once again...


 



6) If you have a solid kip that just seems to go away on you when you get
gassed then try practicing your pull ups under duress. Do 50 double
unders or sprint down the block and back followed immediately by a set
of 10-15 pull ups.


-------

If one of the days that you’re in the gym involves a lot of pull ups then
consider that a replacement day for one of the days on the above
programs. Also consider this...it’s no mistake that smaller, lighter
people have an easier time with pull ups. While the barbell exercises
can be scaled easily to ability, calisthenics can not. If you have some
weight to lose then a solid nutritional program can work in tandem with
the above programs to help you achieve the pull up. Check out the folks
over at Whole 9 or our buddy Robb Wolf for lots of info from simple tips to detailed programs to get you started. Three cheers getting yer pull ups up!!!


_________________


Which category do you fall into?  Are you willing to dedicating the time and effort to bump up a level or two?