One morning (the day after I hobbled away from my 5k run), I went to Crossfit Boston again which in itself felt like a win. Neal Thompson, the owner of CFB, was the coach at the box that morning. The workouts for the day were:
SWOD: Back Squat
CWOD: AMRAP in 15 min. of
10-Chest to Deck Push-Ups
15-20'' Box Jumps
As I went to grab my usual blue band to assist me on my pull-ups Neal told me to put it back, he asked me if I could do one pull-up, I said yes. Neal then added the following, "That's how you will do them then, 1-by-1. You are never allowed to use a band again. And if I see you using a band you owe me 1,000 burpees in a weighted-vest."
With the bands gone, I only finished 5 complete rounds of a WOD where others complete 8 to 14 rounds. I am competitive, and until I successfully learn how to kip my pull-ups, dead hang pull-ups (this video also has a great demo of the kip) will make me significantly slower.
It is frustrating, but I'm getting better. I hang my pull-up bar in my door every night when I get home from work and I have to do a pull-up (at least) every time I walk by it--the idea of another very motivational coach Alex, at CFB!
Today I did 5 dead hang pull-ups in a row. The kip will come. I hear practicing helps :)
Since I like competitions so much, I decided I would have a competition with myself (and either of my roommates if they will tolerate it) to see how many pull-ups I can accumulate in a day. So far I have done anywhere from 3 and upwards of 12. Pictures to be posted ASAP of the public display! It will be in my kitchen.
Make your weakness your strength. What should you track?