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Old 08-05-2010, 03:31 PM   #1
Caine Rodriguez
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Need some Advise

Hi I just started doing CrossFit and I think is great. My question is I weigh about 240lbs and I was looking into buying a resistanse band to help me with my pull ups but I don't know what kind of resistance I need. Although I'm pretty strong I cannot do a pull up by my self and want to start working on this weakness of mine. Thank you.
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Old 08-05-2010, 04:14 PM   #2
Brian Bedell
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Re: Need some Advise

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Originally Posted by Caine Rodriguez View Post
Hi I just started doing CrossFit and I think is great. My question is I weigh about 240lbs and I was looking into buying a resistanse band to help me with my pull ups but I don't know what kind of resistance I need. Although I'm pretty strong I cannot do a pull up by my self and want to start working on this weakness of mine. Thank you.
How many pullups can you do now, or portions of pullups?

That might not be your only weakness, just saying.
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Old 08-05-2010, 05:30 PM   #3
Mark Kosmowski
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Re: Need some Advise

I have the same issue. I can get as far as 90 degree elbow unassisted or 5 assisted pull-ups with 160 lbs assistance at the assisted pull-up / dip machine at the globo. If I got a set of rings on a rope and some bands I could go knock some off on the tree in the yard.
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Old 08-06-2010, 08:54 AM   #4
Charles White
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Re: Need some Advise

For clients without pullups and myself (just a couple of pullups so far: )

For working on pullups (warmups, skills, max in a minute{even though assisted:})

I bought bands from Rogue Fitness:
Pullup Package (One each: Bands #3,4,5) $67.50
but nobody uses the 5, though. So far (1 year) we've only used #3 and 4.

We also do some negatives. Jump up, hold at the top, then slowly down. Not too many in a day, though. Very powerful stuff. I think I remember Boz in a video recommending no more than 5 of those in a session. Certainly not in a high rep metcon. That kind of constant muscle overload would lead to excessive cell damage, maybe even rhabdo.

Everybody's pullup capacity is coming along nicely.

For assistance during metcons

We do jumping pullups. Use a stable box. Make sure you are coming down as fast as you are jumping up (see negatives above.) Efficient changover and a switch from relying on bands.

I never had a pullup until CF. I'm up to two deadhangs, and at least 4 kipping so far. My wife had a couple of deadhangs. I'm not sure how many deads she's got now (ooh, an idea for our next max rep test!) but she's up to 21 kipping.

If some of that 240# is bodyfat, as you lean out from diet and working out the strength-to-weight ratio will make things easier, too. I was at 5'10" and 240# for starters, now around 200# with more muscle.

Good luck, just keep doing that hard thing; you'll get it! Let us know how it goes.


All links WFS.
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Last edited by Charles White : 08-06-2010 at 09:01 AM. Reason: clearing it up a little.
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Old 08-06-2010, 09:08 AM   #5
Charles White
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Re: Need some Advise

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Originally Posted by Mark Kosmowski View Post
If I got a set of rings on a rope and some bands I could go knock some off on the tree in the yard.
With some rings hanging from a tree, you could do:
  • body rows (upside-down pushup)
  • self-assisted pullups; just lower the rings down enough to use your legs for an assist, either full-range assist or jumping. You can keep moving, easily adjusting the amount of assist you need for full range-of-motion.

No bands required!

Good luck, get some and let us know what happens!
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Last edited by Charles White : 08-06-2010 at 09:09 AM. Reason: one word
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Old 08-06-2010, 03:15 PM   #6
Caine Rodriguez
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Re: Need some Advise

Thanks for all that great input but I still don't know which reisitance band should I buy. I don't want to buy too much resistance or not enough. Thanks
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Old 08-06-2010, 05:41 PM   #7
Meghan Reid
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Re: Need some Advise

I mean, couldn't you buy it and try it out and return it?
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Old 08-06-2010, 06:47 PM   #8
Charles White
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Re: Need some Advise

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Originally Posted by Caine Rodriguez View Post
Thanks for all that great input but I still don't know which reisitance band should I buy. I don't want to buy too much resistance or not enough. Thanks
I didn't know either, so I bought that set of three bands.
Me at 220 lbs. and a 90 degree or less bend in the elbow for one pullup, I used the #4 (green band.) My clients that have no pullups yet like the #4. Once I got one pullup, the #3 (blue band) is handy to extend the number of reps that I can do. The #5 (grey band) is hard not to do a pullup on. I didn't find it useful. If you can only get one, get the #4.

If you're still confused, email Bill Henniger at Rogue Fitness. He's worked with people on this lots of times and is always willing to answer questions.

Good luck!
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Last edited by Charles White : 08-06-2010 at 06:49 PM. Reason: I thought of something else.
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