Nothing fancy. Just pull your chin over the bar. Easy enough, right?

There are a number of goals that people have when beginning their training at CFIV. Besides looking better and feeling better, many members have a variety of performance-based goals ranging in difficulty.

By far, the most common desire for those coming from little to no training background is to achieve a pullup.

While the kipping pullup is the default version of a pullup most used in CrossFit, it is important to develop strict or deadhang pullups as well. It may be possible to learn the kip and flail around on the bar for some time and then one day – POOF – you’re able to pull your chin up over the bar. Adding strict pullups to your arsenal will strengthen the surrounding shoulder musculature needed to stabilize the shoulder. Strengthening of those muscles will help ensure shoulder safety during the dynamic range of motion found in the kip.

70′s Big recently posted a comprehensive look at what goes on mechanically during a pullup and what readers can do to develop better proficiency with their pullup progress. He gives a number of steps you can take towards better pullups depending on your current progress. Check it out and see if there are some tips you can take to reach that goal of achieving your first pullup or improving your deadhang pullups.

WOD – 12.22.2011

Turkish Getups / 5 per side

AMRAP Strict Chinups in 5 min
rest 30 sec
AMRAP Wallballs in 4 min
rest 30 sec
AMRAP Situps in 3 min
rest 30 sec
AMRAP Double-Unders in 2 min
rest 30 sec
AMRAP Pushups in 1 min