Category Archives: Uncategorized
That’s right. This one is addressed to the cherry pickers and the folks who tell themselves that their muscle name is too sore to get into the gym and do movement name.
You know you’ve done it. At the very least, you probably have shown up at least once and whined to the coach that you just did movement yesterday. Can you imagine, if you showed up to swim practice in high school and whined, “…but coach, we swam yesterday!”
- First, it’s an insult to your programming. Typically, a gym owner/coach has taken significant time to think through the stimulus and results of the program they create over days, weeks, and months. If they aren’t doing this, change gyms! Random is neat, but it’s not programming.
- Second, one of your fitness goals should be to improve your conditioning.
WAIT! WHAT?!?!?!? Pavel’s the guy with the kettlebells, right?
No, seriously. You’re trying to evoke a particular response from your body, the response of, “It’s all good, bro-dog. You may continue.” by repeatedly pairing the stimulus of working your ass off with not stopping!
3. So, bro-dog, not only do you have to keep working/not stop during a workout.
4. You also want to condition your body to recover from that work!!
Louie Simmons of Westside Barbell (pictured left) makes sure that his athletes pull sleds, do hundreds of reps, and stay conditioned at all times… and they’re powerlifters (champion, record-setting powerlifters)! They pick things up and put them down. Why keep them so conditioned?
Per Louie, they can’t train if they don’t recover fast enough and they don’t recover fast enough if they’re not conditioned to the training. His athletes are in good enough shape to outwork other power lifters. They can train harder and more often.
So the next time you’re sore and you’re not sure if you should bother showing up, ask yourself:
Am I conditioned enough to recover?? Am I recovering well enough to condition?? (that brings me to my next topic)
Very good! If that’s how you say it, you know that it’s not a matter of “can’t do a pull-up”. It’s not impossible for you.
How to get there:
Keep trying. Everyone starts somewhere and I started with a Cindy score of 4 and a CFWU that included 6 pull-ups because that was all I could do. But, I just kept getting 6 until I got 7 and so on. It took some work to make the CFWU my WU.
Own that thing!
Make sure you’re doing it right. There’s an order to a good pull-up. First, you pull your shoulders down away from your ears. Next, pull your elbows down near your sides using your big lat muscles. Finally, pull your chin over the bar (easiest if your elbows stay tight to you).
Do the negatives. 8th grade… my older brother busted my chops because I couldn’t do a pull-up or a strict push-up, but he also showed me how to do a negative and I did them (just 3 a day).
By the end of summer, I was hitting 12 strict consecutive. Negatives tell your body to get strong enough to move a heavier load, but can also cause severe soreness.
Work the progression from multiple angles. Some people ask what “the best way” to get a pull-up is. The best way is to make sure you’re using multiple approaches. Banded assistance will give you the assistance you need at the bottom (sometimes more than what you need), but not at the top, jumping pull-ups done right are similar in nature. Neither build your ability to scapulate, which is also called an active shoulder for the pull-up in CrossFit. A great way to do this is by performing ring rows.
Get a friend to help (as little as possible).
Sometimes, it’s mostly mental and having someone touch your ankles (or goose
your bum) may get your chin over that bar until you get strong enough to do it
on your own.
What’s the Frequency, Kenneth! If you’re in once a
week, forget it! You have to be hitting these moves almost daily for your
body to adapt. At least 3x/week is a good start.