Mobility for Pullups

Oct 21st, 2014

Category: CrossFit

Mobility for Pullups

2014-08-161

“I don’t care about getting an unassisted pull ups” – Said no one ever. Pull ups are awesome. Not only do they look cool, they build incredible amounts of upper body pulling strength, and more importantly help our back, shoulders and arms looked totally ripped. Sure, progress can be achieved by following a strength building program that includes strict pull ups, varied grips, supersets, etc but I want to focus on the mobility side of the movement. Opening up the lats, chest and thoracic spine we will allow our bodies to function most efficiently. Train smarter, not harder.

pull 1 With your arms over your head place a roller in the middle of the back while draping yourself over it like a towel on a towel rack. This will allow the back to effectively flex and extend helping to transfer energy from our hips to our shoulders. Spend a few minutes working all the way to the top of your shoulders.

pull 4 Pretend as if you are a SI swimsuit model striking a pose on the beach. Then place a large ball under your arm pit targeting the insertion of your lat muscle. Rotate side to side to loosen up the muscle mainly responsible for your pull ups. No pain face, blue steel only.

pull 2Using a looped stretching strap, pvc pipe, or rubber band lengthen and loosen up the chest muscles by performing standard pass throughs. Keep your midline tight, elbows straight and remember to spend the most time in that “sticky spot” behind your back.

If you want to improve your pull ups you must put the work into a strength building program but more importantly your mobility before class, after class, during class and at home. Don’t over think it, just do it. 5-15 minutes per day is enough to feel and see change/progress. Remember, if you do not have the proper mobility tools check out WWW.MOBLOKO.COM for your own personal mobility kit. CFS members receive a discount so take advantage!

We still need judges for the Southie Showdown! If you are available to help at any point on November 8 & 9, please click HERE to sign up. All judges receive a t-shirt and lunch from Paleo Power Meals. We are very thankful for your help!

Skill
Kettlebell Work
-RX Classes (KB Snatches, KB OHS)
– L1/L2 (windmills, KB clean, KB press)

WOD
50-40-30-20-10
Calories on the Rower
Kettlebell Swings (1.5,1)
Double Unders x2

Level 2 (1,0.75)
Level 1 (0.75,0.5), 2x’s singles, 40-30-20-10

Conditioning Class: WOD
EMOM 20
Odd – 15/12 Calories on Airdyne
Even – Run 100m

Conditioning Class: Core
With a medicine ball:
3 Rounds
20 Knee Tucks
20 Russian Twists
20 Sit ups

DISCUSSION 13 Comments

  1. haley 10/22/2014 at 9:46 am

    22:52 .. Did the first set of 50 kettlebell swings unbroken and then immediately regretted it for the rest of the WOD.

  2. Trevor Crean 10/22/2014 at 1:40 am

    26:32 L2.
    That was brutal.

  3. jason barrow 10/22/2014 at 12:42 am

    WOD: 27:25 Rx
    Yesterday was worse.

  4. Andrea Cooke 10/22/2014 at 12:08 am

    20:43rx

    Forearms were burning.

  5. amy 10/21/2014 at 7:35 pm

    27:54 RX with my sidekick baby goose

  6. Brian M. Maser 10/21/2014 at 2:28 pm

    24:05 Rx. Absolute meatgrinder.

  7. melstec 10/21/2014 at 2:04 pm

    29:28 rx. fuglyyyyy.

  8. Frawls 10/21/2014 at 1:01 pm

    26:04 Rx. Had a semblance of a plan going in. That plan fell apart about 10 cals in on the round of 40. Ugh.

  9. Kelly 10/21/2014 at 12:30 pm

    27:21 Rx. Sweat fest

  10. Duff 10/21/2014 at 12:00 pm

    26:46 Rx. Ball punch when Retta informed about the 2x dubs right ahead of the 3-2-1 count.