UPCOMING EVENTS

Please welcome Central Coast CrossFit in Orcutt to the CrossFit Community.  This new box has partnered with C5, which will allow for members of both boxes with an unlimited membership to train at both locations at no extra charge.  Please check out the website by clicking the icon below:

 

 

 

 

UPCOMING EVENTS

  • AUGUST 2010 SPECIAL OFFER: From now until the end of August, get $10 off your next month's membership if you sign up a member to the unlimited access membership!

  • CENTRAL COAST CLASH COMPETITION
    • August 14
    • Come support C5 members as they compete at CF Ventura
    • Food, Beer, and Good Times at Santa Barbara Brewhouse afterwards!
    ---------------------------------------------------------------------------------------------------
  • FIGHT GONE BAD FUNDRAISER
    • September 25
    • This is one of the biggest CrossFit fundraisers. 
    • During the day....FIGHT GONE BAD
    • In the evening.... food, drinks, and LIVE music by our very own Michael and Jared's Protocol Band!!
    • More info here
    • Proceeds go towards The Wounded Warrior Project and Livestrong Foundation
    --------------------------------------------------------------------------------------------------
  • TOUGH MUDDER RACE
    • October 9
    • Bear Valley, CA
    • More info here

 

 

« WHAT IF I CANNOT DO THE PRESCRIBED (RX'ED) WEIGHT SPECIFIED IN THE WOD? | Main | IN 100 WORDS, WHAT IS WORLD CLASS FITNESS? »
Friday
Sep252009

WHAT IF I CAN'T DO PULLUPS....YET?

Jumping pullups (use as much leg push as needed, lower slowly . . . this really keeps the cardio going in a WOD like Fran)
Pure negatives (climb to top position using whatever means necessary, chair, bench, whatever, then lower slowly)
Assisted Pullups: use a Gravitron machine (if you're lucky enough to have access to one), or, even better, a human spotter to give you a lift. Bend your legs at the knees so that the tops of your feet are facing down, have the spotter support you there to provide some lift.
Assisted pullups 2: Get a large elastic band (surgical tubing works great), loop over the bar, step in it to provide some lift
Reduced load pullups: Suspend a bar (maybe an Olympic bar for weights?) at a height less than overhead . . . maybe about chest high . . . get underneath it with you legs in front and body straight . . . do "pullups" with your legs still on the ground, supporting part of your weight . .
All of these have the advantage that they are neurologically more valuable than the fairly un-natural motion of locking your knees under a pad and moving just your arms . . . in all of these, your arms are going to be drawing your whole body up . . . you will progress toward "full" pullups faster.
But yes, you can do pull-downs, and doing those are infinitely better than skipping this workout. Courtesy of Dave Wood

source: www.crossfit.com, http://www.crossfit.com/cf-info/faq.html