We learn to squat before we do a clean, strict press before push press and pull up before kipping pull ups. Why? Because when you perform the common, uncommonly well, you build a strong foundation and avoid injury. If you can string together 5 kipping pull ups but struggle getting a single strict pull up, then your foundation is crumbling, warning signs are blaring red, and your body is not thanking you. A designated strength program can fix that.
CrossFit Hellbox developed a great pull up program for those struggling with this movement, and here at D5, we are using it for our athletes too! This program focuses on the dead hang, the ring row, the segmented & eccentric pull up, and the barbell assisted pull up, along with some important accessory work. It is vital that you test yourself initially so that you can track your progress at the end of the 12 week cycle. To create objective results, testing requires the athlete to record/ video their attempt at a strict pull up and a max time chin up grip hang (supinated grip and holding chin over the bar). As with all motion, stay focused on maintaining great technique and a controlled pace. 2019 is the year for YOU to get YOUR first strict pull up!
New Years is right around the corner and with that come New Years resolutions. Resolutions are basically another way to set goals, which is important but in order for them to work you have to be SMART!
Specific: Each resolution has to be specific. This year I am going to volunteer more. That’s not specific. I’m going to volunteer at the Clemmons Food Pantry, that’s specific. This year I’m going to workout. Again, not specific. This year I’m going to join CrossFit District 5 to workout, that’s specific.
Measurable: Keeping on the same train with resolutions. I’m going to volunteer at the Clemmons Food Pantry isn’t measurable so adding to it; I’m going to volunteer at the CFP once a month, that is measurable.
Attainable: If a resolution is impossible it isn’t checked off the list and you quit on all of them. I’m going to workout at CrossFit District 5 seven times a week. That’s not feasible when twice a week you work 5am-6pm. Make it possible to attain.
Realistic: This is basically knowing your limits. I haven’t worked in fifteen years and I’m 40 pounds heavier than my high school weight but I’m going to get a pull-up next week. That’s not realistic. It has to be in the realm of possible.
Time-based: Putting a time table to the goal gives you an needed urgency. I am going to learn calligraphy. Cool, when? This month, this year, this decade, this life? If you don’t put an expiration date you will almost never complete it.
Be SMART with your New Years Resolutions!