apply the following rep scheme to the hand positions below:
- one pull up 1st minute, two pull ups 2nd minute, three pull ups 3rd minute etc until 10 minute mark (55 pull ups total).
a) double overhand grip
b) left hand over/right hand under
c) right hand over/left hand under
d) double underhand grip
rest 5 minutes in between hand positions.
total work time: 55mins
total pull ups: 220 reps
Fletcher High Lacrosse team does 'Cindy'
the ability to pull, push, lift, carry and endure your own body weight is an everyday activity that most of us neglect and take for granted. nothing is more functional in life than moving your own body and doing it safely, effectively and efficiently. i'm not going to get into the intricate details of why the pull up is so important and how everyone should be doing this exercise. there are many out there that ignore this movement because 'they cant do one pull up' let alone 220 in an hour, such as todays prescribed workout. its statments such as this that further my opinions that, for the most part, society is weak and lazy and that the majority want the easy way out. the saying 'work smarter not harder' has been misinterpreted and accepted by the mentally weak and unmotivated lazy individuals. WORK SMARTER AND HARDER is the only way to get fast results, whatever those results are. no one wants to work hard for what they want though. they want everything handed to them and the answers given to them instead of putting the effort into finding it themselves. or worse yet, they'll spend their easy (i say easy instead of hard) earned money to opt for surgery or the fast track to looking good and losing weight. nothing about this is MENTALLY TOUGH PHYSICALLY HARD SPIRITUALLY STRONG.
ReplyDeletein order to get good at pull ups, you have to do pull ups and you have to do lots of them. there is no substition. there is no other exercise you can do, aside from a modification of the exact movement, that can get you better at pull ups. how much is a lot? the answer remains to be seen. but by doing them, you are working at improving them.
todays workout is an example of this. some wore gloves, some didn't. but everybody did pull ups, whether strict/kipping/jumping, they all did 220 pull ups. the main pic on todays website might scare, frighten or intimidate those who arent' members or who dont workout...what you must understand is that these are the same people who probably don't care too much about doing pull ups either. the late great george carlin once said "don't you think its mildly ironic that the people who are against abortion are the people you wouldn't want to f&%$ in the first place?" is the same as "don't you think its mildly ironic that the people who are against pull ups are the people you wouldn't want to workout with in the first place?".
the hands in the pic belong to a devoted member of our gym. he understands the value of hard work and reaping the benefits of it. this type of regimen, CrossFit, his job and life relies on his strength & conditioning. his job demands it. his gains and increase in performance are a direct reflection of blood, sweat & tears while suffering in the agony of the work it takes to get him where he is at today. he has earned his scars.
have you?
very inspiring words...thank you for that!
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