Max Effort pullups

Joshua Bird · 03-07-2007, 02:58 PM

I have noticed that with other movements, such as pressing horizontally, pressing vertically, squats, etc Crossfit employs max effort work to develop absolute strength. I have noticed that I am a bit stuck when it comes to increasing my proficiency in pull ups and that it is the one movement/plane of motion that we do not do max-effort work for. Is there a reason for this? Safety?

Darrell E. White · 03-07-2007, 03:24 PM

Joshua:

There are at least two WOD's that ask for max effort PU. The PU on the minute ladder, with # of PU = number of minutes (eg. 14 PU in 14th minute), and 1 rep max weighted PU. One could also find that "Tabata Something Else" also involves max effort PU.

Do you do PU in your daily warm-up? I found that doing the CFWU which asks for 10-15 PU 3 times in the warm-up does wonders for increasing your PU max.

More PU performed = ability to perform more PU! Welcome aboard...fasten your seatbelt!

Joshua Bird · 03-07-2007, 05:20 PM

Thanks for pointing that out Darrell. Looking forward to more heavy PU work! Also, do you or does anyone vary your grip when doing pullups?

Darrell E. White · 03-07-2007, 06:06 PM

Yup! I have an old AC separation in my left shoulder and really can't do palms away PU. I do either palms toward ("chins") or palms facing. I think most folks switch it up.

Carrie Klumpar · 03-07-2007, 09:39 PM

Also do L pull-ups.

Becca Borawski · 03-07-2007, 11:13 PM

Please don't forget about the Lynne!

Lynne

* Bodyweight bench press (e.g., same amount on bar as you weigh)
* pullups

5 rounds for max reps

Brian Cornwell · 03-11-2007, 06:33 PM

And Nicole, what with the twenty minutes of running and max pullups and all. Sucks to try and catch your breath while it feels like your lats are flexing against your lungs themselves

Tom Ellison · 03-12-2007, 09:10 PM

And even if a workout doesn't call for "max pullups" there are lots of workouts that call for 30, 40, 50, etc pullups, which for most of us mortals is more than a max set.

Andrew H. Meador · 10-23-2007, 10:45 AM

It is perfectly consistent with crossfit to do

1-1-1-1-1-1-1
weighted pull-up

5-5-5-5-5
weighted pull-up

"Three types of pull-ups WOD"
10 sets for time of:
3-5-7
45 lb. weighted, strict, kipping pull-ups

Lynne

Nicole

To criticize crossfit for not having enough pull-ups sounds like a whore coming home to her boyfriend and telling him that she's too tired to have sex.

Derek Maffett · 10-23-2007, 11:54 AM

I practice heavy pull-ups almost every day I train. Going for both double bodyweight chin and OAC.

I do change grip occasionally, but I would be more inclined to use supinated when chinning heavy since it is undoubtedly strongest for me.

10-23-2007, 10:45 AM	#9
Andrew H. Meador Member Profile: Join Date: Aug 2007 Location: Williamstown MA Posts: 917	Re: Max Effort pullups It is perfectly consistent with crossfit to do 1-1-1-1-1-1-1 weighted pull-up 5-5-5-5-5 weighted pull-up "Three types of pull-ups WOD" 10 sets for time of: 3-5-7 45 lb. weighted, strict, kipping pull-ups Lynne Nicole To criticize crossfit for not having enough pull-ups sounds like a whore coming home to her boyfriend and telling him that she's too tired to have sex.

10-23-2007, 11:54 AM	#10
Derek Maffett Member Profile: Join Date: Jul 2007 Location: Castle Rock WA Posts: 3,544	Re: Max Effort pullups I practice heavy pull-ups almost every day I train. Going for both double bodyweight chin and OAC. I do change grip occasionally, but I would be more inclined to use supinated when chinning heavy since it is undoubtedly strongest for me.

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03-07-2007, 02:58 PM	#1
Joshua Bird Affiliate Profile: Join Date: Dec 2006 Location: Providence RI Posts: 64	I have noticed that with other movements, such as pressing horizontally, pressing vertically, squats, etc Crossfit employs max effort work to develop absolute strength. I have noticed that I am a bit stuck when it comes to increasing my proficiency in pull ups and that it is the one movement/plane of motion that we do not do max-effort work for. Is there a reason for this? Safety?

03-07-2007, 03:24 PM	#2
Darrell E. White Member Profile: Join Date: Apr 2006 Location: bay village OH Posts: 955	Joshua: There are at least two WOD's that ask for max effort PU. The PU on the minute ladder, with # of PU = number of minutes (eg. 14 PU in 14th minute), and 1 rep max weighted PU. One could also find that "Tabata Something Else" also involves max effort PU. Do you do PU in your daily warm-up? I found that doing the CFWU which asks for 10-15 PU 3 times in the warm-up does wonders for increasing your PU max. More PU performed = ability to perform more PU! Welcome aboard...fasten your seatbelt!

03-07-2007, 05:20 PM	#3
Joshua Bird Affiliate Profile: Join Date: Dec 2006 Location: Providence RI Posts: 64	Thanks for pointing that out Darrell. Looking forward to more heavy PU work! Also, do you or does anyone vary your grip when doing pullups?

03-07-2007, 06:06 PM	#4
Darrell E. White Member Profile: Join Date: Apr 2006 Location: bay village OH Posts: 955	Yup! I have an old AC separation in my left shoulder and really can't do palms away PU. I do either palms toward ("chins") or palms facing. I think most folks switch it up.

03-07-2007, 09:39 PM	#5
Carrie Klumpar Member Profile: Join Date: Sep 2003 Location: Seattle/Redmond WA Posts: 461	Also do L pull-ups.

03-07-2007, 11:13 PM	#6
Becca Borawski Affiliate Profile: Join Date: Jun 2005 Location: Portland OR Posts: 1,231	Please don't forget about the Lynne! Lynne * Bodyweight bench press (e.g., same amount on bar as you weigh) * pullups 5 rounds for max reps

03-11-2007, 06:33 PM	#7
Brian Cornwell Member Profile: Join Date: Nov 2006 Location: Cincinnati Ohio Posts: 79	And Nicole, what with the twenty minutes of running and max pullups and all. Sucks to try and catch your breath while it feels like your lats are flexing against your lungs themselves

03-12-2007, 09:10 PM	#8
Tom Ellison Member Profile: Join Date: Jan 2007 Location: Hamilton/Sacramento NY/CA Posts: 136	And even if a workout doesn't call for "max pullups" there are lots of workouts that call for 30, 40, 50, etc pullups, which for most of us mortals is more than a max set.