Pull and Push For Load!

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IMG_9368CrossFit WOD

1. Tabata Squats

2. For Load:
Weighted Pullups 1-1-1-1-1-1-1
Weighted Pushups 1-1-1-1-1-1-1

Compare to July 2013 July 2012

Strength Focus
Bench Press 1RM

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Clarice uses our kipping pullup instructional contraption to learn how to use her hips to drive the kip.  We then took her to the pullup bar and she proceeded to get her first kipping pullup after this! (that photo was eaten) Congratulations!

5 Reasons Why CrossFitters Should Do More Strict Weighted Pull Ups

by GABE CHASE

5 Reasons Why CrossFitters Should Do More Strict Weighted Pull Ups

[S]trict weighted pull ups also represent a cornerstone of CrossFit, which is functional strength, and unfortunately, in a haze of sweaty metcons, sometimes this movement get disregarded.
A couple months back, there was an article titled “The 7 Most Underrated CrossFit Exercises.” Coming in at #2 after the infamous Turkish Get Up was “Strict and Weighted Pull ups.” Today, my goal is to convince all serious CrossFitters that if they can perform strict weighted pull ups, they should do so on a weekly basis, and if they currently cannot, they should train until they can do so.

Don’t get me wrong. I don’t hate the kip. I love kipping pull ups. Kipping pull ups represent a large part of the philosophy of CrossFit, which is efficiency, or the ability to do more repetitions faster while maintaining a full range of motion.

However, I’m here to argue that strict weighted pull ups also represent a cornerstone of CrossFit, which is functional strength, and unfortunately, in a haze of sweaty metcons, sometimes this movement get disregarded. I will now carefully lay out 5 reasons why I believe that strict weighted pull ups are an essential CrossFit movement that should be performed in any box on at least a weekly basis.

#1: They Build More Muscle

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The strict pull up, particularly when performed with extra weight — be it kettlebells, dumbbells, or a vest — builds far more muscle for functional strength because of the upper body isolation required. Allow me to refresh your memory with the words of Coach Ken Crowder from “The 7 Most Underrated CrossFit Exercises”:

At [CrossFit] 77, our athletes do lots and lots of both weighted and strict pull ups. Why? Because strict pull ups are a tremendously useful way to build pulling strength by developing the lats, upper back, and shoulders.

We encourage our males to shoot for a 1RM weighted pull up at 33% of their bodyweight and our females to shoot for a 1RM weighted pull up at 20% of their bodyweight (via OPT Assessment Level 3 Upper Body Pulling).

Therefore, strict weighted pull ups (more so than kipping pull ups) are an optimal choice for CrossFitters who are training for Strongman competitions. Kipping pull ups may be better for endurance and athleticism, which has its own benefits, but strict pull ups are the way to go for building strength and muscle.

#2: They Complement Kipping Pull Ups

Much like the way the strict press complements the push press and the jerk because of the strength built in isolation, strict weighted pull ups build functional strength towards improving one’s kipping pull ups. This means that strict pull ups, especially when weighted, help a CrossFitter to improve his/her kipping stamina. As Joshua Newman of NYC CrossFit said in an article for bodyweightculture: “Strict pull ups – and weighted strict pull ups – are an excellent tool for training limit strength… In our experience, however, so long as athletes continue to mix strict pull ups into their training, gains in kipping pull up reps spills over to dead hang reps, too.” Therefore, a CrossFitter who regularly practices strict weighted pull ups will not only have more upper body muscle and strength, but he/she will also be able to perform more kipping pull ups. And, as Newman stated above, both variations of pull up benefit one another when the athlete is training hard.

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