An answer to Michael's question

Photo: Lisa getting stronger in her strict pull ups.

Thank you Michael for your post on our FB page. The article you had a question about was a great one. I will re post the article along with my response to it.


MoveSkill Elastic Bands are doing more harm to your pull up progress than good.

My response to your question...

Hi Michael, 

Thank you for sharing this article. I think there is a lot of validity to it and understand where they are coming from.

I do believe that the bands can help but it all depends on the way they are used and if adequate stimulus is applied to allow proper positioning and progression. 

In warm ups we consistently throw in “Scap Pull-ups” to promote scapular setting prior to flexing at the elbows. This helps to incorporate the lats in the pull up rather than hanging on connective tissue 

surrounding the shoulder joints and then using the biceps to pull you up two thirds of the way.

When using bands we consistently add tempo work so that you are not using the stretch reflex effect with the bands so that people are not “bouncing” through their pull ups. 

We remind people to engage their Scap’s when at the bottom of the pull up and take a one second pause at the top and one second pause at the bottom to maintain tension in the shoulders, arms, and back.

This will help to develop proper positioning in the pull-up even if you are using the appropriate resistance.

I don’t state teaching Kipping till the athlete has some strict pull ups under their belt. Having the muscular strength and mobility is a must when it comes to adding momentum to a movement.

I know that using bands and bouncing through reps can happen during high rep workouts but those aren’t the time to work on strength work. We do have specific low volume high load workouts for pull ups to promote strength gains and 

strengthening those positions. 

Going to most gyms most people can bang out pull ups but only do the top half of the pull up over and over again. It’s not often that I see people using full range of motion during pull-ups. Using the correct band and the right tempo can help

achieve strict pull ups along with many other progressions and variations. I do kick people off the bands and onto jumping pull ups with a focus on the eccentric phase as well (a slow lowering).

We have used bands and many other progressions for pull ups and I have seen people go through five ranges of bands (heavy to light assist), to jumping pull ups, to strict pull ups, to weighted strict pull ups, to kipping, to butterfly and yes it has 

taken time but with the appropriate resistance and stimulus applied you will strengthen the movements.

One thing I will incorporate from this article is the Barbell on the rack to lower the bar (no pun intended) with toes on the ground. It is something I have done in the past in my PT days but lost it along the way. 

I still think mastering the strict pull up is a huge accomplishment and takes time, dedication, lots of effort and proper progression and it’s always great to see someone pull several of them off.

To me being strong enough to do strict pull ups is a huge asset when it comes time to learn kipping or butterfly pull ups as it helps to give you the control throughout those movements.    

Paul 

RX'd vs. Non RX'd

It's time to make a decision again. You got down to the gym. You warmed up with the group worked on your mobility work and now it's time to pick a workout and weight. Oh, look at this. The coach has an RX'd weight posted for the workout, I guess I'll just use that. 

Let me explain what an RX'd weight is for those of you who don't know. An RX'd weight is a specific weight chosen for a workout to use to gauge, compare, and challenge athletes on a level playing field. I don't ever expect people to be doing RX'd unless they have been training with us for quite a while (6 months, a year, a year and a half). 

Choosing an RX'd option depends on a lot of factors. Some of which include...

• Your fitness level
• How long you have been training with these movements
• Mobility restrictions
• Strength base
• Understanding of the movements required
• Ability to maintain proper form and standards during the workout 

The longer an individual has been coming to the gym and the coaches knowledge of the individual should dictate whether or not the athlete will go RX'd. Sometimes athletes would like to go RX'd because of the status but if you cant lift the weight properly and safely for the set number of repetitions then a lesser weight should be chosen that will still challenge you and allow you to remain in total control. 

I have had newer people join the gym who are already very fit, strong, and mobile and get them using lesser weight until their bodies have a chance to adapt to the movements we do especially if their training background is different than ours. These are the hardest people to convince that they need to slow down because they have what it takes but don't have the physical experience with the workouts at intensity to maintain form and technique. 

For those that aren't able to hit RX'd workouts, don't worry. Your day will come. It takes time, consistency, strength, mobility, and the ability to move the weight in a manner that is safe and able to challenge you consistently. Put in the work and the time and you'll get you to where you want to be.

If you don't know what to chose ask the coach!

Paul Dyck 

Guest Post By Ali

So I can remember this young girl (15) coming into our gym wanting to workout with us. She did her first free class and immediately signed up for the next foundations class. During those classes Ali was like a little sponge soaking up everything that we talked about all the movements we demonstrated and all of the technique required to execute a movement efficiently and accurately.

A year and a half later Ali still amazes me as her hunger for strength, technique and improvement is as strong as the first day she walked through our doors.

Ali is a special girl who would come to workouts smiling at 6am. Her parents would drop her off every morning that she attended those early classes (not as much of a smile on their faces). Ali always puts form first, she doesn't tell me when she wins an award for every sport that she plays, and she doesn't complain about workouts. She comes in, does her job and has made Starke a better place.

When Ali comes in and finds out that she doesn't have a skill or movement like handstands, double unders, or pull ups she will practice them before and after class and looks for way to improve until she nails them then its on to a new skill.  

I feel that everyone is like a puzzle piece at our gym and everyone plays a roll and adds balance to our place and that makes it as amazing as it is.

Thank you Ali for this post and we are lucky to have you training with us. You are an amazing girl and we know you have a bright future ahead of you. Thank you for being a piece that would be missed if you weren't around.

 

Ali's Post (The girl is a typing machine too)

I can still distinctively remember my first workout at Starke Strength & Conditioning. Specifically the fact that I could not lift my legs the next day, never mind walk down stairs for the next week. That first workout kicked my butt so much that I wanted to go back for more. And so I signed up for the April Foundations class in 2013. I had intentions of doing a few months of training there to help with my volleyball for the last month or two of the season.  I started going three times a week, and then a while ago I changed to unlimited because I was enjoying it so much. It was no longer about training for volleyball, but just becoming stronger for everyday life. While I love the physical aspects of the gym it’s the people that make me love it so much - they are all so special. They make everything fun, and we’ve become like family. I have met so many amazing people in the past year, many of which I could not imagine my life without. I always look forward to seeing everybody and getting the encouragement and friendships from so many awesome people. The environment that surrounds me daily is so inspiring. If it’s not because someone is cheering me on to finish, it’s the way they kick my butt and make me want to be better. It’s the way they push me to become a stronger, better athlete.

Coming to Starke has been the best thing that has ever happened to me. The coaches are so dedicated and inspiring. It takes a special person to love what they are doing, and be good at it and I know that the coaches at Starke are exceeding at that. I am so lucky to be coached by awesome people that are dedicated to their lifestyles, and care so much about improving the lives of others. The energy is always high, there are always great laughs and there’s always something to look forward to. Coming to the gym has made me so much stronger and has improved my cross country running as well. This past (grade 10) year, my cross country and track seasons were the most successful to date. I was running only about once per week during outdoor track, yet I knocked nearly 30 seconds off my 3000m PR from last year. People can say what they want, but I know that coming here has made me grow immensely as an athlete and even better, I love it. I love it more than running, and it improves my running so I couldn’t ask for anything more!  Doing Crossfit has also improved my mental capabilities and made me even more competitive and driven.  Going to the gym is not a chore for me, or something my parents make me do. It is what I want to do and something I choose. I want to go there every day and get stronger. I want to be the best athlete I can. I want to push my limits and challenge myself.  There’s no place I’d rather be than at Starke with all the awesome people that go there. I look at the other 16 year olds I know and realize how lucky I am to have discovered something I love, and be able to live it every day.      

Recently I have really gotten to know a lot about Crossfit and really exposed myself to the whole “world” of Crossfit. Especially with the Crossfit Games on right now! It is all so inspiring to me and these days I seem to find myself wanting so much more from myself and setting so many personal goals. I am so determined and motivated every day to be better and to push myself every time I walk in that door. And on those days where I don’t feel as motivated, the people in the class are there to push me through. I always leave with a smile on my face, whether I get a PR or the workout kicked my butt. There is just something special about the people, environment and constant challenges that Starke offers. I love it. I couldn’t imagine myself without it and look forward to where it will take me. I can’t wait to see what the future brings. Looking back at the past 14 months, I think about how nervous I was for my first class, and look now at where I am. Although I am really pleased with my progress, I am so far from where I want to be. The best part is, I have so much time to improve and I am doing it with the best group of people I could ask for. That’s just another great thing about Crossfit and our gym. No matter how much you improve or accomplish, you always want more and there are always ways to make it harder and to be better. The coaches here are awesome and I can’t thank them enough. Starke Crossfit has changed my life in so many ways and I cannot wait to see where I and all the other members of the gym will be in the years to come. 

Thanks everyone!

Ali

Starke has made me stronger and more capable of pushing through hard moments in runs or matches and be able to get through with strength and confidence thanks to all the challenging workouts we do. I am way more confident in everything I do whether it be sports, or just everyday life. Now I know I AM strong and can do anything. When I doubt myself I think of some of the hardest most challenging things I've done at Starke  (like 14.5!) and know that what I'm doing is nothing compared to my accomplishments at the gym. Physically and mentally I'm a much stronger athlete; and just feel so much stronger when I run. When I feel strong mentally, I run strong physically. I think of the coaches and all the people at the gym when I run and can hear their voices in my head pushing me harder past my comfort zone.  And in tough moments, I use Starke's motto "The strong always survive" to motivate me further. Knowing that I am strong and getting stronger each day makes me dig deep and perform better than I ever was able to before. I can survive anything thanks to Starke.  I love knowing that I can not only run races but I can lift heavy weights too (some) pull-ups, swing heavy kettle bells and flip upside down on my hands. It's such a great feeling that I can do all those awesome things when most runners I compete against are solely running for training. It makes me feel like I have an advantage and I always use that to push hard and know that I can do anything. I cannot believe how much Crossfit has helped my athletic performances  and that makes me so excited to work harder every day and look forward to what may be down the road. I also transitioned from a middle to a setter this year in volleyball and have so much more strength to push that ball and set up my teammates confidently.

Starke has affected my sports and just everyday life greatly, and in the best way possible.

Cross country KPAC (divisional) gold in the meets (I think there were 3 or so) and Milk run gold

Cross country provincials gold

Indoor track 1500m provincials gold

Outdoor track KPAC(divisional) 800m, 1500m, 3000m gold

Outdoor track 1500m provincials silver

Outdoor track 3000m provincial  

Junior Varsity female Athlete of the Year this year

Also I was captain of both volleyball teams I  played on this year.. club (and school) volleyball

Club team won several tournaments this season.

Post by 

Ali & Paul Dyck