Max Effort Day
Push away pullups – pronated (with a Band or strict) using 31X1 tempo (3=negative, 1=time at bottom of pullup, X= explode to top and 1= time at top of pullup)
Reps: 5, 5, 3, 3, 1, 1
Bench Press – 3 sets of 6 reps using a 31×1 tempo
Dynamic Day
Push ups – 5×5 tempo 41×1
Ab snails – 3 sets of 10 (these can be done anywhere and anytime!)
The Crossfit Open begins this friday! Have you signed up or are you going to be a part of the games in some way?
Max Effort Day
Strict Pullup – push away (with a Band or strict) using 31X1 tempo (3=negative, 1=time at bottom of pullup, X= explode to top and 1= time at top of pullup)
Reps: 5, 3, 1, 1, 1
Floor Press
5×5 -only you know what weight works best for this movement. i want you to struggle to get the last rep but you should not have to put the bar down until after each set is complete.
Dynamic Day
TABABTA push ups (strict or on knees)
plank hold – accumulate 90 seconds
Max Effort Day
Strict Pullup – push away (with a Band or strict) using 31X1 tempo (3=negative, 1=time at bottom of pullup, X= explode to top and 1= time at top of pullup)
i got the idea for this drill from strength class (thanks marcus!) below is a video of me doing this movement. you are going to push back when coming down from the top of your pulllup for a count of 3 seconds.
Press (standing press) – 3 sets of 8 reps -only you know what weight works best for this movement. i want you to struggle to get the last rep but you should not have to put the bar down until after each set is complete.
Dynamic Day
pushups (strict or on knees) 31×1
L-sit (on the dip bar or parrallette) – accumulate 90 seconds
check out the latest commercial from Reebok CrossFit.
This is the first week of a new cycle. We will be doing this progression for four weeks. That means the ME days will remain the same for the next four weeks but the idea is to be able to increase your performance by going down in band size or if you already can do strict chin-ups, then add weight.
Max Effort Day
Work to a heavy five rep then three rep then 3 sets of a single rep of:
Reverse Grip or Chin up Pullup with a Band using 30X1 tempo (3=negative, 0=time at bottom of pullup, X= explode to top and 1= time at top of pullup)
Press – 3 sets of 10 reps -only you know what weight works best for this movement. i want you to struggle to get the last rep but you should not have to put the bar down until after each set is complete.
Dynamic Day
4 sets of AMRAP bar or ring dips – you may use a band for assistance or add weight
L-hang from pullup bar – accumulate 90 seconds
From the Crossfit journal “Pullup Virtuosity”
This is the fourth week of our progression. How are you doing? Feeling stronger with your pullups? Do you like the other exercises that are helping you build strength? The most important thing to remember is to be patient with yourself and your body. One day you might be able to do a pullup strict and the next you can’t get your chin over the bar. Do not get down on yourself. When our bodies are learning something new, it takes a few tries for them to assimilate the muscle movement and build up the strength. That is why we can always find ways to improve all of our movements in CrossFit training.
ME Day
Strict Band Pullups – 5 rep max, 3 rep max, 1 rep max, 1 rep max, 1 rep max, 1 rep max
with the band pullups, you will most likely need to use a different band for the 1 rep max attempts than what you used for the 5 rep max. (since this is the third week, you should be using different bands than you did in the first week.)
then: 4 sets of 10 rep ring pushups – on knees or toes
Dynamic Day
Jumping Pullup: 8 reps with a 1 count hold at the top. Immediately drop to the box, no negative count. Concentrate on the hold for one count. On the minute for 10 minutes.
4 sets 10 reps Bent over Reverse Dumbbell Flyes 20#/10#
TABATA handstand holds (20 sec hold/10 sec rest)
I really encourage you to set aside some time and watch this informational and always comical Mobility WOD with K-Star. I know it is easy to get lost with his language but the more you hear these words and phrases, the better you will become at your movements when in class or working with a trainer.
We are now in our third week of this pullup progression. If you are just checking the blog out for the first time and not sure where to start, go back to the month of April to learn how the workouts are designed.
(if you have any questions, you can always comment below or email me at hlgeorge@gmail.com)
ME Day
Strict Band Pullups – 5 rep max, 3 rep max, 1 rep max, 1 rep max, 1 rep max, 1 rep max
with the band pullups, you will most likely need to use a different band for the 1 rep max attempts than what you used for the 5 rep max. (since this is the third week, you should be using different bands than you did in the first week.)
AE exercise:
5 reps of strict pullups (with/or without band) on the minute for 5 sets
5 reps of strict dips ((with/or without band) on the minute for 5 sets
DE or Dynamic Effort Day
tricep dumbbell extension, 10 reps on each arm, 3 sets
handstand shoulder taps – these are challenging so have fun with them! i want you to work on this for five minutes and do AMRAP over that time. practice doing it with back against the wall or chest against the wall. great way to work on coronation and shoulder stability and keep your core tight! 
CROSSFIT is mainstream! this video was broadcast live during the football playoff game on sunday night!
ME Day
Strict Band Pullups – 5 rep max, 3 rep max, 1 rep max, 1 rep max, 1 rep max, 1 rep max
with the band pullups, you will most likely need to use a different band for the 1 rep max attempts than what you used for the 5 rep max.
AE exercises:
5 sets of 5 reps of Ring Rows. rest 60 seconds between each set.
3 sets of 10 reps of Dumbbell Bicep Curls
DE or Dynamic Effort Day
3 sets of 10 kips on the minute with 50% of the max effort tension ie. use more bands
handstand holds – 5 sets of 30 seconds
HOW SPECIFIC IS YOUR GOAL?
here is a great video by Greg Amundson (http://crossfitamundson.com/) he uses the pullup as an example of setting goals. please take the time to watch this and really think about what your goal is in crossfit and how specific you have thought about what you want to accomplish.
HAPPY NEW YEAR!! I know that 2012 is going to be great and that many of you will continue to get stronger and master your dream pullups. You have many to choose from and work with over the next year, so, get at it!
We are going back to the basics of this blog and will start from the beginning with a few changes throughout the program. Here is a reminder of how it all started:
Ok, here is the deal. We are working on a Max Effort or ME day with assistance or accessory work and then 72 to 96hrs later (give or take a day) you will work on your Dynamic Day or DD day.
ME day usually consists of the following rep and set scheme:
5 rep max
3 rep max
1 rep max attempt
1 rep max attempt
1 rep max attempt
1 rep max attempt
DD usually consists of the following rep and set scheme:
3 reps of 8-10 sets on the minute with 50% of ME day weight on weeks 1,2 and 3. 60% of ME day weight on weeks 4,5 and 6. 70% of ME on weeks 7,8 and 9.
You really want this to be a max effort meaning that there is no way you could get a sixth rep. Increase the weight or assistance in tiny increments. If it’s supposed to be a three rep max effort and you can get five, guess what? Your first set of five doesn’t count. We repeat this workout on weeks 4 and 7 . After 9 weeks we change up the exercises that we are using.
DD repeated on the second day of the same weeks. I understand that you will feel like the weight is too light. The problem with beginners is that the weight usually is. You should be anywhere near failure but you can increase the weight if you feel like it’s a joke.
AE are you assistance or accessory exercises to be done on each day.
*sorry for the lack of videos. i am on vacation and the internet connection is slow*
ME Day:Week One
chin-ups: either strict or with band @ 5 rep max, 3 rep max, 1 rep max, 1 rep max, 1 rep max, 1 rep max
AE exercises:
5 sets of 5 reps: dips or ring dips. rest 60 seconds between each set.
3 sets of 10 reps of tricep extensions
DD:Week One
5 sets of Max Pushups. 3-10 reps depending on difficulty of pushup.
10 jumping pullups at max extension. 5 sets with 3 count negative every 90 secs.
ME Day
Strict Band Pullups
5 reps, 3 reps, 1 rep max, 1 rep max, 1 rep max -rest as needed in between sets but no longer than two minutes!
when you are ready to attempt your 1 rep max, i want it to be for a strict pullup. if you still need assistance with a band, that is ok. just make sure it is smaller than the band you used for your 5 & 3 rep. max attempts.
AE for ME day
dumbbell row – 3 sets of 8-10 reps with a count of 20×1
THEN:
DE or Dynamic Effort Day (this will be done 72-96 hours after you ME days)
kipping pullup or jumping pullup – 10 sets of 3 reps on the minute with less than 40% of the max effort tension
3 sets of AMRAP pushups. perform these strict or on your knees. i want all out effort on each set.
AE for DE day
side plank hold 30 sec on/ 15 sec. off – 4 sets
We are now in the fourth and final week of this Pull-up WOD progression. you should be going up in weight on all of the movements. i am also keeping the focus on strengthening the CORE muscles with the DD workouts.
ME = Max Effort day with AE (assistance/accessory work) and then 72 to 96 hrs later you will work on your DD =Dynamic Day day with AE (assistance/accessory work) ME Day
Strict Band Pullups
5 reps, 3 reps, 3 reps, 3 reps, 1 rep – i want you to attempt a STRICT pullup (no band) for the 1 rep.
rest as needed between sets but no longer than two minutes! *i want you to use a regular pullup grip but if it becomes too hard by the last 1 rep. sets, then go to mixed-grip or pronated. i do not want any kipping/swinging/jumping motion at all with these sets.
http://gymnasticswod.com/content/00046?size=medium
AE for ME day
Barbell row 5 reps of 5 sets with a count of 2010 – 2 sec. count up with a 1 sec. count down.
PROGRESSION: your weight should be increased from what you did last week.
THEN:
DE or Dynamic Effort Day (this will be done 72-96 hours after you ME days)
3 sets of 10 reps strict or knee RING pushups *do not let your elbows go out. keep your arms parallel with your body*
AE for DE day
Plank hold 45 sec on – 15 sec. off for a total of 5 minutes
