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Exercises Movements, technique & proper execution

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Old 10-19-2006, 08:37 AM   #1
Russell Shaw
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Since starting Crossfit about one year ago, I've scored the same (11 rounds + 6-10) every time I've done the pullup ladder. I've progressed significantly on every other workout, but can't break through the wall on this one. Any tips?
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Old 10-19-2006, 09:41 AM   #2
Dan Snyder
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Russell, try "grease the groove." one submax set several times throughout the day for a few weeks.
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Old 10-19-2006, 05:01 PM   #3
Dan Colson
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What goes first, the pull or the grip. Usually it's the grip, Stregthen your grip and you will climb the ladder further. Deadlifts, Farmer walks, holding dumbells on the tips of the dumbell head, or simply hanging for time or from a rope for time. One killer is the towel pull-up or fat bar pull-ups. And of course never any straps in the workouts. CrossFit demands a grip and you are only as strong as your grip.
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Old 10-19-2006, 05:15 PM   #4
Jason Lopez-Ota
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Dan's advice is good. Try weighted pullups also.
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Old 10-20-2006, 05:50 AM   #5
Russell Shaw
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Thanks for all the advice. My grip is OK -- I just run out of gas around the 11th round. Soreness is mostly in the core muscles, so I'm guessing that's my weak point. I'll try the "grease the groove" techniques and the weighted pullups. Hopefully I'll break through to 12 rounds next time. Thanks again!
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