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

Build to your working weight!

I took this picture because Sheldon grabbed an assortment of Kettlebels on his own to warm up with prior to his workout. Look at that posture as he was putting the bell down too! Looking good Sheldon. Coach is proud of you! 

Every workout we do requires prep before we hit the movements at intensity. If I say we are are doing Deadlifts @225lbs and Pull-ups for 21-15-9 reps you aren't going to go load up your bar and wait for me to start the timer.

Every class you will come in and do a warm up which includes getting your heart rate up, waking up that central nervous system and getting some range of motion into those joints to get that body moving in ways that it didn't move during the day. Everyone does this together. Its a great way to break the ice and get physically and mentally prepared for the workout.

Once you decide which workout you will be doing (Fitness or CrossFit) we demonstrate the movements and variations required for the workouts and then you build.

When building for the workout I always recommend starting with a lighter weight and grooving those movement patterns. Now not everyone will be doing an RX'd workout (prescribed weight) but that doesn't mean that you still shouldn't build.

If the workout was Deadlifts and Pull Ups I would recommend getting your bar, getting in some deadlifts then doing some pull ups. Since the rep scheme is 21-15-9 I don't want you doing 21 deadlifts and 21 pull ups to start off with in your warm up. Today I had suggested the following as a build

1. Up to eight reps with the DL and 5 for the pull ups (strict).
2. Add more weight to the bar and do another 6 reps then go back to the rig and do 5-8 kipping drills and pull ups.
3. Add more weight to the bar and do another 5-6 Deadlifts then more kipping or butterfly pull ups if those are the style of pull ups you chose.
4. Get to your working weight and do another set of 5 DL's and 5 pull ups of your chosen style for the workout.

By this time you should have broken a bit of a sweat (ontop of what you did in the warm up), have that mind and body ready for the workout and should be firing on all cylinders. This is also a great way to figure out what kind of weight you will be working with for the workout. I have seen it before where people grab a weight and don't take the time to build then 2 minutes into a workout they are taking weight off the bar or switching the weight out.

The same goes for a workout that might have 5-8 different exercises. Make sure you hit all the movements and know the weight you are going to use and where you will perform all the movements before the timer starts. Being unprepared in a workout or in life is a great way to have a bad experience.

Move well, build smart, execute perfection.

Paul Dyck

What weight should I use?

What weight should I use?

Occasionally I get asked what weight should I use in this workout or for this exercise?

Some of our workouts are based on percentages of your 1RM and others are based on how you feel that day.

If we are doing Barbell Cleans based on a percentage of your 1RM first of all what you need to know is your 1RM. Sometimes when we have newer athletes in the gym we go by feel and watch from from the repetitions until we see it appropriate to add more weight to the bar.

Below is something you might see on the board for a workout based on a percentage of your 1RM. These 15 reps would build from 50% up to a current max or even a new PR depending on how the athlete is feeling that day.

4@50% 3@60% 2@70% 1@80% 1@85% 1@90% 1@95% 1@100% and 1@105% 

If your current 1RM in the Clean is 285lbs to find 50% Multiply 285x.5 and you get 142.5lbs (round up or down as needed). You should use less weight to build as well and groove those movement patterns so that the body is ready for working weight.

This time we're doing Barbell back squats and the rep scheme is 5x5 (Five sets of five reps). You could look at your binder and see what your previous weight is for back squats @ 5x5 and use that # depending on how you are feeling that day. If you aren't well recovered and have had a heavy week you may not be able to hit your previous 5x5. If you feel superhuman you may be able to go a little heavier than your previous 5x5. No matter what you should be choosing a weight that is challenging for those 5x5. By going lighter and not challenging yourself enough you won't get much out of your training sessions.

Anytime you are doing a workout you should be picking a weight that will challenge you for the number of reps you're doing. When I see great form and people smiling during the workout I will call them on it and tell them to grab something heavier or give it to them myself ;-) Always take time building to your working weight and be smart about your loads.

You want progress and we want it for you. Skipping out on weight you could be doing is not going to get you to your goals.

Make it heavy, make it hard, make it worth it.

Paul Dyck  

Mobility separates those who want it from those who say they want it.

There are many different movements in the gym that can magnify issues and restrictions with mobility. Some try to over power them, some say forget it because it takes too much work, and some work their asses off on it. Mobility is not something that you can restore quickly and you won't see changes overnight. The more time you spend on it the more you will get out of your training.

Squats, Overhead Squats, Front Squats, Cleans, Snatches, Kettlebell work, Dips all require a healthy range of motion in the joints to accomplish the exercises that meet both end ranges of the movement with accuracy. Add in some restrictions from an old injury with layers of scar tissue built up or get up out of your chair from a 10hr day of sitting for the past 30 years and you are going to have some issues with range of motion (ROM) in some movement patterns.

Depending on your issues and limitations decide what movement is your biggest limiter and work on those joints to achieve better position. If your squat is only a 1/4 squat because of hip mobility start working on those hips every day. If you cant get into a proper squat position you should not be working on overhead squats with weight as it will cause other issues and potential injury as you are forcing the movement.

I have seen people that are very restricted in some exercises make amazing gains when they are dedicated to getting that ROM back. It will take a while but once you unlock some of those restrictions you will be amazed with how much more you can do. I know guys who couldn't even squat a 35lb barbell in an overhead position because of shoulder and T-spine restrictions and after months of working on restoring that movement thay are throwing a 45lb bar and weight overhead like nothing. You can be strong but if you don't have the mobility to allow you into good positions you will be fighting a never ending battle until you put the work in.

One of my favorite references is Dr. Kelly Starrett and his Mobility WOD for online video references. He has some great stuff on there and I recommend that anyone check it out. There is so much on there that I recommend picking 2 mobility exercises for some restrictions that you have and give that body a little TLC. If you want his book Becoming A Supple Leopard the best place to buy it is off Amazon.

A good sequence before working on ROM is to warm up a bit with a run, bike, row to bring the bodies temperature up. Test a restricted movement patten that you have. Find a way to make it measurable. If you don't have good depth in your squat try to sit down on a sturdy object (like a box or table) as if you were squatting. If you are just a few inches away from the object in the bottom position that's perfect. Try the mobility exercises that will target those restrictions then retest. If you got more ROM and can now get down to the box then that's great keep doing it. If you didn't then you might want to try something else.

I like using Sunday's as a day to learn and try something new and see how it feels. Everything you learn is just another tool in the toolbox.

Paul Dyck


      

PULL UPS: WHAT, WHERE, WHEN, HOW, AND WHY?

Kipping Pull Ups... When, where, how and why?

Well we had a great discussion today about kipping pull ups and I found a video I would like to share with you all but first I want to talk about pull ups in general and even though there are many different schools of thought on this I am not dogmatic about any type of training and there are many different ways to train but I believe there is crossover and some training in in some ways can aid benefits in others.

First of all here Wikipedia's definition of a pull up.

A pull-up is a variety of upper-body compound pulling motions for the purpose of exercise. The pull-up has two main methods of execution; the first is with a pronated (overhand) grip and the second is with a supinated (underhand) grip.

The most popular current meaning refers to a closed-chain body weight movement where the body is suspended by the arms, gripping something, and pulled up with muscular effort. As this happens, the wrists remain in neutral (straight, neither flexed nor extended) position, the elbows flex and the shoulder adducts and/or extends to bring the elbows to or sometimes behind the torso. The knees may be bent by choice, or if the bar is not high enough. Bending the knees may reduce pendulum-type swinging.

A traditional pull-up relies on upper body strength with no swinging or "kipping"^[1] (using a forceful initial movement of the legs in order to gain momentum). The exercise often targets the latissimus dorsi muscle in the back along with many other assisting muscles.

There are different types of pull ups and there are reasons for doing them Here are the different types of pull ups and times when they are appropriate for use in training, workouts and competition.

The Pull Up (also known as Strict Pull Ups). These are the foundation of strength in the pull up world. The strict pull up is king and should be mastered before moving on to any other type of pull up. Depending on where people are at it can take a month, a year, or even a few years to nail a strict pull up. This can depend on several factors.

• Upper body strength including but not limited to Lats, shoulders, bicep, forearm, core and scapula strength & grip strength.
• Strength to weight ratio. The more body weight somebody has the tougher it will be to pull yourself up from a dead hanging position if you are newer to strength training. 
• Ability to maintain proper positioning throughout the pull up. If you don't have the strength to support a proper position it will be very tough to complete a proper pull up.

If you are newer to strength training and can not even dead hang in the start position of a pull up with your scapula retracted and depressed then flexing at the elbows and pulling yourself up (chin over the bar is going to be tough or damn near impossible).

If you are carrying extra weight (and I don't mean lean body mass) the strength you need to build to overcome that dead weight will be insurmountable. Having a good amount of LBM and a good strength to weight ratio can mean success or more work for someone to be able to perform a strict pull up.

There are smaller muscles at work that need to be firing properly to maintain a good position throughout the pull up to make someone successful and in control of the movement. If your shoulder blades can't retract and depress under load then that position will be hard on those muscles and connective tissues.

My definition of a strict pull up is being able to hang under the bar with arms fully extended, shoulders depressed and retracted, feet together,toes pointed and slightly out in front of the body, hands outside of shoulder width, and being able to pull yourself up with your chin over the bar with no swing at all.

We constantly practice strict pull-ups and there are many different variations that we use to be able to build the strength to get to the point of being able to do a strict pull up and to get better at them once we do have them.

Some of the variations and progressions we use are

• Ring Rows
• Slow ring rows (with a tempo of 81X1 for example) for control
• Scapular pull ups (hanging from bar)
• Banded pull ups with tempo 51X1 for example
• Jumping pull ups with and eccentric focus Tempo of 31X1
• Pull ups
• Pull Ups with a tempo
• Weighted pull ups
• Weighted pull ups with tempo

Some people may start at different points depending on where they are at with ability and goals.
Currently my 1RM pull up from a dead hang is Body weight + 100lbs this is something I have worked on here and there for years and haven't put a lot of focus on 1RM as we tend to do more sets of 5X3 or 5X5 for at a level that is challenging to the individuals.

Enter the Kipping & Butterfly Pull Up. I know there are a lot of haters out there when it comes to these types of pull ups but they are there for a reason in CrossFit and NO they don't take the place of a strict pull up.  

I have always been a supporter of our athletes being able to do strict pull ups before kipping. I know not everyone believes in that but I think people need to have the muscular strength and control & endurance before adding momentum & velocity to a movement (any movement).

In CrossFit workouts are sometimes for time and we do teach kipping once men and women can bang out 4-8 Strict pull ups and have the mobility requirements to get these pull ups done safely. I don't agree with teaching people who lack strength to flail uncontrollably with poor mobility and possibly tear something if the movement goes past a point that their bodies can't handle. I do hold my athletes back a little when it comes to learning kipping pull ups until they are ready for it. Its not a time issue in the way that people say "Ive been doing this for 6 months. I should be kipping now". Watching newbies kipping that don't have the strength to support the movement is hard for me because I can see what it is doing to the shoulders. Building strength, mobility requirements, and giving the body a chance to adapt to the movement is something that I believe strongly in .

When learning the movement and the timing don't do it every day until you get it. Take a day or two in between to make sure the body is ok with the movement and isn't giving you any negative feedback from it. When I was working on my butterfly pull ups I took 2-3 days off in between because I knew my timing was off and I wanted to give my shoulders and elbows a chance to recover and adapt. The load on the shoulders and body is can be much higher if your timing is off so patience will help you to develop the required movement patterns and ability to do 10, 20 & 30 reps (or more) without any issues.

One thing I would like to stress when learning the kipping movements is to use them at a lower volume meaning do less reps and work on form (just like anything) to make sure you are getting the most out of the movement and not grooving bad patterns.

Once you learn how to kip don't go and try to bust out a new Fran time. Build a bit of volume and make sure the body is ready for it and up tot the task before going to war.

Kipping or Butterfly pull ups won't make you stronger and give you the ability to do Strict pull Ups but Strict Pull Ups will give you the strength and ability to support the more dynamic movements.

Next time someone asks you how many pull ups you can do tell them your strict number and ask theirs. It's more impressive to be able to do 3 strict pull ups than 10 kipping ;-)

Now with all that being said here is a great reference video for kipping and butterfly pull ups but never forget that strict pull ups are king!

Efficiency Tips: Pull Ups with Chris Spealler

Paul
Starke Strength & Conditioning
Starke CrossFit