Pullup Seminar was a HUGE success!!!

Do work!
Do work!

This past Saturday we had about 50 Crossfit Southie members devote an hour of their afternoon to work on their pullups. All kinds:Β  kipping, banded, deadhang, butterfly, chest to bar, and even butterfly chest to bar. Long story short, most athletes that came out were not only able to gain a better understanding of the kip, but also were able to use less bands, string more reps together, and even butterfly consecutive reps by the end! We even had the opportunity to get in a little running/pullup wod to give athletes a chance to practice the skills gained from the session. If your feeling left out, jump on the train the next time an opportunity like this rolls around because as a member of Crossfit Southie the seminar cost absolutely nothing!!!! No excuse to miss out! Nice work to all of you hardcore athletes! The hour that we had flew by as we imagined that it would. There were a few topics that we didn’t have the chance to cover due to lack of time but here is some extra helpful info to make those pullups even more proficient. Check out this awesome article by Element Crossfit about the “road to pullup domination.” Proper hand care is a must, especially when doing lots of bar work. Here is another great helpful article from FitBomb to prevent those hands from nasty rips and tears or to simply speed up the recovery process. All in all, Chuck Norris said it best “A lot of times people look at the negative side of what they feel they can’t do. I always look on the positive side of what I can do.” You can accomplish anything if you REALLY want to accomplish it. Pick a goal and let determination take you the rest of the way!

Med ball Throwing

Teams of 4
Complete 60 Burpee Pull-ups (2 people may work at a time)
As a team run out to the 200m line.
Then Sled push (70,25)
Each member should push the sled 50m 8 times
Once complete run as a team (the long way) back to the gym
Complete 60 Burpee Pull-ups (2 people may work at a time)


  • Kendra

    07/21/2013 @ 4:03 am

    3pm – no idea what our time was. Nearly died on the 8th push, nearly barfed on the “run.” All the 3pmers helped me get through it!

  • Jenna Lamy

    07/20/2013 @ 9:58 pm

    WOD: 34:40 (I think) Team Co-eds. Shout out to Rachel for doing extra burpee pull-ups like a beast!

    First Saturday workout for me and it did not disappoint.

  • Nick D'Ascensao

    07/20/2013 @ 4:18 pm

    WOD: 27:59 team Suns Out Buns Outs – Nick D’A, Jason, Mike B., and Josh.

    One of the harder team WODs I have done in my 1.5 years at CFS.

    • jason barrow

      07/20/2013 @ 4:43 pm

      Look at Nick ‘All Day’ D’A taking some POODS out for a walk in the pic!

      I feel like Amy was high-fiving me through the computer when she programmed this:
      – I love Saturday partner WODs, only thing better? 4-person team WODs.
      – Prowler pushes could be my favorite movement we do, only time I ever actually feel athletic.
      – And burpee pullups are one of the few movements where us tall skinny rails have it easy.

      These prowler WODs are always knocking people out, we had some true first-timers this morning who stuck with it to the very last burpee pull-up, so awesome. Extra shout outs to Sean (or Shawn?), dude did the intro session and two days later he’s pushing the prowler like he’s been doing this his whole life, 8th push as fast as his 1st.

      • Mike Brown

        07/20/2013 @ 10:07 pm

        1st time takin’ on the prowler…


        – morning saturday WOD’s are awesome for 2 reasons. one, they wake you up for the rest of the day and two, you get to chill afterwards and work on different skills and watch others take on the misery you just endured. Joe “Maze” Masley taught me some sick overhead squat technique, and drills to do everyday to crush OHS and squats in general.

        – 7pm week crew is officially takin’ over the 9:30am Saturday crew. missing Manny these past couple weeks.

        – even when i “dawg’d” it on the prowler pushes i was somehow gasping for air. – takes the wind right out of you.

        – if i ate anything I def would of yacked. good call on skipping out on the golden grahams.

        sweet 3 for 10 deal at shaws. free milk. lucky charms, golden grahams, and cinnamon toast crunch. BOOM.

        • jason barrow

          07/22/2013 @ 3:37 pm

          aka PR FLAKES
          aka 7PM CREW CRUNCH

  • Ranjith Zachariah

    07/20/2013 @ 4:11 pm

    Also, I’m sad that I was out of town during the pull-up seminar. I need to do a better job planning my vacations, so that I don’t miss out on the supplementary CrossFit clases that I desperately need to attend!

  • Ranjith Zachariah

    07/20/2013 @ 4:08 pm

    Sled pulls are deceiving. The first couple don’t seem too bad, but by the 5th or 6th you’ll be looking for a polite place to vomit.

    • jason barrow

      07/20/2013 @ 4:14 pm

      Yo, I’m glad I stuck around so I could watch your prowler pushes. Your legs looked CARTOONISH rotating around and you were going so hard and fast that it looked like the sled was on the verge of falling apart.

      • Ranjith Zachariah

        07/20/2013 @ 6:01 pm

        Ha! Thanks, Jason. For 30 seconds I lived my fantasy of going to football training camp. And then I needed a polite place to vomit.

  • Chris Wilson

    07/20/2013 @ 1:28 pm

    29:13 with a team of 5 who stood tall the entire time and were tearing up those burpee pull-ups at the end.

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