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Exercises Movements, technique & proper execution

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Old 05-04-2006, 07:53 AM   #1
Allan Talusan
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Hey there,

After yesyerday's WOD, I really wanted to develop my pullup abilities. On the first set I did 5 in a row but after that had to do broken jumping PUs. When I tried the kipping PUs I was experimenting with using weights hand straps and that was a big mistake. As soon as I started getting a little torque I fell off and smacked my butt and head on the ground.

What's a good progression for improving my PUs? Try to do straight sets then go to jumping? Do I practice kipping pullups first and then transition to straighter form?
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Old 05-04-2006, 08:34 AM   #2
Jeff Martin
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Allan,
We have had great success with our kids using a combination of assisted pull ups and dead hangs in various positions. Something we recently added which has really helped are beginner pull ups.
Jeff
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Old 05-04-2006, 10:21 AM   #3
Allan Talusan
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What are beginner pullups?
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Old 05-04-2006, 10:23 AM   #4
Jeff Martin
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Here is a vid we included in last months CrossFit Kids Magazine.
http://media.putfile.com/Pull-ups-20
The first exercises shown are variations of what we call beginner pull ups.
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Old 05-04-2006, 12:33 PM   #5
Allan Talusan
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Those kids are amazing. Inspiring!
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Old 05-04-2006, 12:48 PM   #6
Jeff Martin
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When we say our kids are turning into monsters, we mean it in a good way. :lol:
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Old 05-04-2006, 03:15 PM   #7
Stanley Kunnathu
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Flying Pull Ups are BEGINNER?!!!!

amazing!
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Old 05-04-2006, 03:22 PM   #8
Lynne Pitts
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Moving to Exercises.
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Old 05-05-2006, 11:35 AM   #9
Jeff Martin
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Beginning moves for the kids Stanley not us old folks!:lol:
Actually the second half of the vid is where the kids can go with the pull ups, more advanced moves.
A couple of weeks ago Connor and I did Fran with flying pull ups. It was a fun little WOD.
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Old 05-06-2006, 08:16 AM   #10
Bryan Veis
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If you are not in a great hurry, you might try the "Recon Ron" program, one (but not the only one) that has been used extensively in the Marine Corps. It was discussed on this very forum here: http://www.crossfit.com/discus/messages/21/7099.html

The basic concept is to develop pullup ability slowly and systematically, so if you are in a hurry, it might not be for you. It consists of a series of two-week "steps." Every "step" features five sets of pullups, starting with 1-1-1-1-1. You can start wherever you like, depending on how many you are able to do.

After you get through the initial phases, the "steps" work out like this. Take the number of the step you are on, and double it. That is the total number of reps you will do that day. You will do half those reps in the first two sets, splitting them as close to 60-40 as possible, and half the reps in the last three sets, splitting them evenly as possible. Each time you move to the next step, you add two pullups to the total reps, one to the first two sets, one to the last three sets. When you increase reps, you always increase the first and third sets before you increase the other ones.

Fortunately, with the table in the posted link, you don't have to do all the calculations. It really does work, and it is particularly good if you want to concentrate on something else as a priority -- start low and do the program as part of a warmup routine. I did that and ended up at Step 26 before my "warmup" time started to swallow my "workout" time.
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