Who’s up for a little challenge?  I would like to propose a little pull up challenge for the members of CFSL who do not yet have the ability to do a pull up without a band.  Who’s down?  It’s time!  Which leads me to my next point.  There is absolutely no kipping on the bands UNLESS stated by the coach!  Why are we so mean?  Oh, maybe because we care about your rotator cuffs/labrums/and tendons.  You must be strong enough to do pull ups and have the range of motion to complete the kipping motion to safely complete a kipping pull up.  There are a myriad of blog posts about this topic within the CrossFit community.  Please follow this rule for your own safety!  And push yourselves to get those strict pull ups!  I promise you, once you start building and getting those first few pull ups in workouts, you will take off!  So, who is down for the challenge?  Details to follow, but the bottom line is you will follow the pull up progression for 1-2mos.

Mondays’ WOD:

Strength/Skill:  spend 15mins here AFTER you warm up

Hang Snatch:  heavy for you.  If your form is not ready for heavy, please do a lot of sets of 1-2 at a light weight to get the technique down.  The snatch is nothing to toy with, HAHA, but seriously be careful.


Every 90sec, 5 Rounds

5 Deadlifts (70-75% of your best)

5 Pike Ups On The Rowers


Plate Pinch Suitcase Carries (you choose the plate) 3 trips on each side, rig to desk.


Categories: CFSL BLOG


Anonymous · January 12, 2015 at 8:45 am

So no one is down?

Anonymous · January 12, 2015 at 9:33 am

I’m down!

    Ruth · January 12, 2015 at 2:02 pm

    Who are you?

Rebecca Gilmoreno · January 12, 2015 at 12:20 pm

Im interested in the pull up challenge, cant wait to hear the details! 🙂

John Courtney · January 13, 2015 at 1:50 pm

I’m interested in the pull up challenge as well…

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