Need more help pulling? Take a gander!


1. Maxwell Stick Mobility Complex

I got this exercise from strength coach Steve Maxwell, and it’s great for people who are trying to do their first pull up all the way up to advanced athletes. Performing the same basic pullup motion on the floor allows you to do so in a safe, supported position, which lets you focus your attention entirely on your back.

 Grab a dowel rod with hands at shoulder width and lie on your belly on the floor. Hold the rod under your chest with your elbows pointing back.

 Extend your back to raise your chest off the floor as in a cobra pose. Pull the rod against your chest, squeezing your shoulder blades together and downward. Hold this tension for 5 seconds.

 Raise the rod from your chest to just under your chin and hold again for 5 seconds, keeping your shoulders back.

 Extend your arms in front of you and hold at lockout 5 more seconds.

Now reverse all three steps, holding in each position again. All of that is one set. Repeat for three total rounds. Your breathing should mimic a piston, inhaling and exhaling at a regular pace, which will intensify as the set goes on. Breathe only through your nose for maximum effect. Do this before any pullup workout, or three times per week total.

2. Flexed Arm Hang and Slow Negative

The following moves really grease the pullup groove. If you can’t do pullups with your body as one straight column—and without swinging at the bottom to initiate a rep—you must do these.

 Grasp a pullup bar with hands at shoulder width and palms facing you. Pull yourself up until your chin is over the bar, or help yourself there by getting up on a box or bench. Hold the position with your back contracted and your ribs down for as long as you can.

 From the top of a chinup, simply control your descent back down into a full hang. Aim to take 3–5 seconds to lower yourself down. As you get stronger, increase the time you take to perform the negative (lowering phase), and try to do the same on the positive portion of the rep —pull yourself up slowly.

Perform either of these variations twice per week, aiming for 60 total seconds of work in each—spread over as many sets as needed to complete it. When the flexed arm hang becomes easy, put all your effort into the slow negative.


WOD 072517


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Metcon (Time)

Handstand Position Challenge!

2 Rounds - Max Attempt
Wall Facing Handstand Hold

Nose and toes to wall, belly tight, butt tight.

Keep your shoulders stacked directly over the palms of your hands.

Rest 60-120 seconds in between each attempt.

Remember, you're only getting two attempts, make them count.

*longest hold is score.


Diane (Time)

Deadlifts, 225# / 155#  
Handstand Push-ups

The word of the day here is "strategy." Nothing wrong with breaking up your sets into small quick chips.

Accessory Work

Metcon (No Measure)

4 x 6

"Tall" Box Jumps

Increase in height as each round progresses.

Maximum vertical explosion is the trick here. Load that backside, commit to your jump!


Metcon (No Measure)



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