Achieve Your First Pull Up Program
This program is designed to be done along with our regular CrossFit classes. The workouts should take no longer than 15 minutes and can be done following your desired class. This program is designed for someone who does not yet have their first strict dead hang pull up or someone who maybe only have 1 to 3 pull-ups. The program is broken down into three 4 week cycles with this being the 2nd cycle.
If you are just starting out and maybe have a hard time hanging on the pull up bar, you may want to repeat the first 4 week cycle a few times. If you are a little more advanced, you can work your way through the program as written.
See a video of Coach Elliott taking us through Cycle 2, and print out the PDF below to have on hand.
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!
December 1st, 2018 I ran my second half marathon. Unlike my first half marathon, I was wholly unprepared other than doing our gym’s Crossfit programming 4-5 days a week. I’m 32 years old and 2 years off of reconstructive Achilles tendon surgery, so my expectations were to just finish the race. As it is, I was able to improve my time by over 10 minutes with no distance running training. I truly believe the mental component of distance running is where my CrossFit training really took over. Prior to Crossfit, not only would I not finish the race, but I would never of had the guts to enter it. Day in and day out, Crossfit programming and it’s community fosters mental fortitude and a willingness to dive outside your comfort zone to achieve personal bests.
I was able to achieve a personal best for 13.1 miles thanks to this component of Crossfit. The body is an amazing machine, and if you can train the mind as well, you will be surprised at the things your body can, will, and should do. This isn’t true just for me; CrossFit District 5 had 4 other athletes that completed their first or second half marathon with competitively average times and no real training outside of CrossFit. Probably most impressive though, is a member of ours who ran and completed her first half marathon at less than a year postpartum. She completed training with Fleet Feet in Winston Salem, NC as well as CrossFit 5 days a week.
Distance running is a great equalizer. It is one of the most even playing fields for athletes of all ages. I was very inspired by the men and women likely close to twice my age that ran past me during the race, and the ones that were pushing my pace the last 3 miles. Like CrossFit, the running community is a positive and motivating experience, because when like minded individuals join together to complete a hard task, bonds are created and the reward is unmatched. Hugging complete strangers at the finish line, receiving pats on the back and small words of encouragement from passers are all reasons why COMMUNITY sets us apart. CrossFit has helped me train my mind to a point where I will try (almost) anything with a sense of comfort, because I know how to feel uncomfortable and I know it well.
Shout-out to Fleet Feet for hosting a great event and all the District 5 coaches and athletes that joined in the distance running fun. We can’t wait to crush the Mistletoe Half-Marathon again next year!