Let’s talk pullups


Let’s talk pullups

We do 30 in the warm-up. Do you kip? Use a band? Wide grip? Narrow grip? Do them on the rings? Strict?

One of the pillars of CrossFit is “constantly varied”, and your pullups should follow that logic as well.

Instead of having a goal of 10 kipping pullups, why not strive for 10 strict pullups? That may mean you need to go back on a band, but developing that strength will help you in the broad scheme of things.

Get off the bar and try them on the rings. Harder? You bet! But it will make the bar seem a lot easier down the road.

So mix it up and get creative.

8 rounds
1 minute of Thrusters (135/95#)
1 minute of rest

VIDEO of morning crew taking on this workout

Ring rows are also a great substitute for pullups. Don't be afraid to include them in your warm-up as well.

52 Responses

  1. Andy

    That ring-rowing freak looks too happy. Freaky.

    I love pull ups but also hate them. And they dont like me too much. In fact they never have liked me. But more than one strict pull up in a row is my goal for 2010. So screw you pull ups- I’M COMING! Just when you think you’ve got me, BANG! Gotcha!! Enuff- I gotta go to bed 😉

  2. Heather (Mum)

    CFWU X 3
    Strength 5-5-5-5-5
    Overhead Squat
    15-15-15-20-25(Not low enough)
    Working on technique.

    8 rounds of:
    1 min. thrusters 60lb. for 3 rounds, 55 for 5 rounds
    1 min. rest
    Total 30
    Lance, you were incredible. Great job everyone.

  3. Patrick

    Front Squats 1-1-1-1-1
    135-155-165-175(PR)-185(PR by 20lbs)

    8 rounds
    1 minute of Thrusters (115#)
    1 minute of rest

    Total: 5+4+4+4+4+4+5+6=36

    It was a grunt fest this morning and you could practically smell testosterone. Even from Heather! The heavy weight was brutal but everybody’s effort was awesome.

    Lance you’re a monster. I can’t wait to see if anyone will be able to come close to you on this one.

  4. lance

    Warm up
    Push Press 1-1-1-1-1
    135-155-185(PR)-195(PR)-205(Big PR!)

    WOD: 8 Rounds of Thrusters #135
    Reps: 73

    That WOD is soooo exhausting i feel like im gunna pass out. Great job today everyone lots of grunting to this one shows how hard it is and how hard everyone pushes.

  5. Kevin Mc

    warm up x3
    Push Jerk 95 x5 (bad form)
    95 x5 much better
    105 x5
    115 x4
    ran out of time

    WOD: 8 rounds of thrusters #95
    reps 37
    First morning work out… Really wakes ya up in a hurry
    Lance, if my little car gets stuck today in the storm, can ya come lift it out…amrap… every minute…for 8 minutes?. thatd be great. thanks.
    great job today everyone.

  6. Jamie

    CFWU x 3

    Strength – Overhead Squat
    Still struggling with this one…

    WOD – 8 Rounds of:
    1 min of Thrusters 105lbs
    1 min of Rest

    Total: 6+6+5+7+9+7+7+6=53

    Great job everyone! Great way to wake up!

  7. Jamie

    Pullups….they are my goat.

    I am having problems with my left rotator cuff. It’s getting better, but I find the kipping makes it worse. Doing strict pullup doesn’t hurt as bad, but I can only do 2 at a time so far.

    1. I read some good really good things about “Turkish Get Ups” for people who have shoulder problems. You should ask Kevin about it and try it once in a while. Just once/week would make a difference.

  8. Jeff

    “Clean” – 1R
    Worked on technique.

    8 rounds of Thrusters with 115#
    Total = 32

    The grunting was quite funny. Seven people all making crazy sounds. It could have been a Three’s Company show. If someone had been in another room they would have wondered what was going on! 🙂

  9. Ed

    warm up with some HSPU
    frustrating deadlift form x miserable numbers

    8 rounds
    1 minute of Thrusters (135)
    1 minute of rest


    total of 54

  10. Heather (Mum)

    Thank you. I told him not to put the F….. word on the site. As usual, he did not listen to his mother. Good luck afternoon and evening crews.

  11. Jane

    OMG, the grunting/screaming on the video is beautiful. You guys did a great job and obviously went heavy for this WOD!!

    Heather, you rock, as usual. Call me, we have to coordinate/plan our cheerleading outfits for the games. We have to be loud aesthetically as well as orally! 😀

  12. Guy

    CFWU x3

    Strength Clean

    8 Rounds 1 minute Thruster (135) 1 minute rest

    6-5-3-3-3-3-3-4 = 30

    The rep numbers aren’t great but I am happy I was able to do it as prescribed. Thanks Coach!

  13. Pierre

    Weighted good mornings 5RM –> 95-135-145-155-160 (PR for reps)

    WOD w/135# –> 12-9-8-6-7-7-7-6 = 62 reps

    Congrats to Lance for an amazing score!! 73 is wow!

  14. Marcel

    CFWU X 3

    Strength- Did some Turkish Get Ups with Coach

    10-15-15 bar-25# KB

    8 rounds of:
    1 min. subbed front squats for thrusters 105 lbs
    1 min. rest
    Total 56
    Great job 5:30 minimal grunting compared to a.m. crew.

  15. Kevin L

    first WOD in four days…decided to do “Annie”
    CFWU x2
    Strength 5×3 OHS: 65, 85, 105, 115, 125(PR Reps)
    WOD: Annie
    Sit ups Bent knee

    Time: 8:44 PR of 46 seconds! thought I was going slower cause i broke my rope again and was using a new one. I was pretty happy with the results…now just to get that time with straight legs 😀

  16. Liam

    WU x 3

    Strength = Push Jerk x 5
    65-85-95-115-135 (PR by 40lbs… plus x 5…. sooo F’ Yeah!)

    WOD = Thruster Torture

    8 rounds of:
    1 min thrusters @ 105 lbs(first round only. Dropped to 95 lbs for the other 7 rds)
    1 min rest
    Total 59

    Lance, you’re a monster!
    Great job 6:30 crew!
    Dan, solid work going RX on this one. Hats off to you sir!

    1. Liam

      During todays warm up I met my white board goal. 10 strict pull ups with out a band! The rest of the WU I kipped. Last week I was still doing pull ups with the yellow band, and felt like it was holding me back from kipping properly. Last Friday for the first time I did my pull ups (kipping) with out a band… and I haven’t looked back. So… another F’ Yeah!

  17. Kevin

    Did this workout with Push Jerks instead (still not squatting)

    8 rounds
    1 minute of Push Jerks (155#)
    1 minute of rest


    Total = 77

  18. Heidi

    I didn’t make the morning workout this morning & really feel like I missed out on a great grunting session….HILARIOUS! Heather, you looked very impressive on film, keeping up with all the boys. Great job everyone

  19. MC

    OHS (5reps): 45-75-95-115(3)

    wod: 8 rounds of
    1 min Thruster (YUK!)
    1 min Rest

    0(#90)-6(#85)-5-4-6-4-5-5 = 35

    Incredible how I couldn’t do 1 at 90 and 5 lbs less I could do 6!

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