As part of our participation in the I am Crossfit program at Crossfit Central, we were invited to a 2-hour seminar with the full staff of Crossfit Central — the seminar covered Improving Your Pull Up and Dumbbell Exercises.
Turnout was great, despite the near 40 degree morning temps and heavy wind. I think there were 70+ participants:
We were split into 4 groups to rotate through the 4 stations, which taught:
Station 1 — Dumbbell shoulder press, dumbbell push press, and dumbbell push jerk. After a few rounds, I was singled out to the center of the group to show how “not” to do the Push Jerk. Need to work on staying back in my heels.
Station 2 — Pull ups. Different stations were set up to help people work on improving their kipping. Or to help those who were using bands transition to unassisted kipping. Or to help those who were using box jumps to transition to using assistance bands. Count me in the group that uses jumping pull ups in my WoD exercises. I have a hard time pulling my 260 lb frame up to (much less over) the bar. I tried a heavy band, just to practice the swinging motion. No good. It was easy to pull up, but the swings were way off. I tried a smaller band with better success. Then I shocked the hell out of myself and I’m certain anybody else who saw it…I wanted to practice swinging without a resistance band. After a few good swings I thought, “What the hell.” and tried to pull up out of the kip. And I did it. Twice. My first unassisted pull ups since I left the Army in 1993.
Station 3 —- Dumbell squat cleans, dumbell dead lifts, and dumbbell one-hand snatch. Once again, I was pulled out to the center of the group to demonstrate “bad technique” (I was pulling with my elbows before my hips were fully extended).
Station 4 — Renegade rows, dumbbell Sumo Deadlift High Pulls, and dumbbell swings. At least I didn’t get called out in front of class this time, as my renegade rows were awesome:
Lots of good choaching and training going on. Got some great tips on technique and some fantastic confidence knowing that I can pull my body weight up and over that bar using kipping pull ups.