CrossFit Over 40

WODs, Diet, Crossfit OldTown Gossip and Lifestyle Ramblings by MarkyD

Thursday, May 06, 2010

(Near) Death by Pullups

My pullups have never been great. Strong shoulders can sometimes mean inflexible shoulders. As a matter of fact, show me any short, strong crossfitter that can strict press their body weight, and I will show you someone that has poor range of motion in their shoulders. But I have been working on it.

So really, I have never had a great "kipping" pullup. For a time I did frog-kick chin ups, then for a time I did a couple of pullups. But could never really string them together.

Until now. All my shoulder stretching, my visit to Kelly Starrett, the lacrosse ball, the roller, etc - has helped. And you should have seen me today. Multiple rounds of 8+ kipping pullups in a row. I was stoked.

My prior PR was 15 full rounds and a little with this little workout. Today, I got through 15, then 16, then 17. Look at me. But then it all fell apart. I finished round 17 at 16:59 on the clock. I did not take time to chalk up, my tape was mangled, and my hands were sweaty. So after a burst of 4, then 54 more. I took a mighty jump at the bar and swung back - only to slip completely off and start heading down.down.down.

What saved me? For some odd reason I decided to put a med ball under me to use as a little step ladder because the bar I was on, was just a little high for me. So Amy, I am so glad that you wanted that lower bar, and I did that. Chad tells me that I landed ass on the med ball, and then, my head slammed back on the concrete. While I have a good sized knot, this could have been a lot worse.

A LOT worse.

But I did PR, and I am psyched that my pullups are coming along.


  1. Yes, you are correct - it could have been a LOT worse.

    I saw a pull-up bar shear off in a guy's hands one day at the start of WOD. He landed flat on his back, on a concrete floor with no padding whatsoever. Blood coming out the ears and nose within seconds...he had a skull fracture, spent weeks in the hospital and was ordered to 2 years of "no impact" exercise. Yikes!

  2. Holy crap. I am luckier than I knew.