And the journey to my first pull-up continues…..

Hi Everyone, and a top of the morning to you! I’m off to shadow one of our coaches teach the fundamentals today. I’m still loving the learning to be a coach! So much to learn, so much to learn…  20 days left until the Level 1 certification course.

But on another note, just in case you thought I had forgotten my quest for the pull-up – I haven’t. It is still my primary Crossfit goal.  I got a bit distracted with the Open but am back on the bar.  To help keep things interesting, I’ve switched up my program to one with a different structure. I saw a ton of progress on my old program, but I think it’s important to switch things up every now and then to keep things interesting.

So recently during a spontaneous twitter conversation with two of my favorite blogger friends (which I think are technically called “Blends) – Jennifer from WinetoWeightlifting and Gabby from Gabby’sGFree, Gabby pointed me to this pull-up program that some people at her gym have used and had good results with.

This program is a bit different in that on each day of the program you do a series of sets which a different combination of bands – which means you vary the level of assistance that you receive each day.  It’s a 6 day cycle and they say you will see 5-10% increases in a 2 week rotation (this obviously decreases the closer to getting a strict pull up you get.)

So I tested my 1RM pull-up the other day and thankfully, I’m still able to get a pull-up with the black band. So even though I took some time off from the program, I  haven’t lost the gains that I made.  I also tested with a red band and can get a 1/4 of the way up.  So this is how I will monitor my progress

So here’s the program with the assistance levels calculated based on my 1RM:

Full Circle pull up May 2014

Initially, I didn’t know how much assistance each Crossgym band would offer (as this information is not available ANYWHERE!!!) so I was guestimating.  Then the Big E (you remember, him? My awesome pull-up coach??) calculated the amount of assistance provided by the bands using a complicated methodology (he strapped dumbells to the bands and figured it out).

I should also mention that he did this without my asking, just to support my pull-up efforts. Have I mentioned recently how much I love Crossfit people? If not, I love Crossfit people. They are like soft and chewy mommy-made chocolate chip cookies. That’s how much I love them.

So here are the assistance levels I’m using for the calculations.

Assistance amounts

So, I’ll update back at the end of this cycle to see how progress is coming.  We’ll get there people, we will get there!

In the meantime, I leave you with this this picture of me hanging with my girlfriends at the bar….

hanging with my girls at the bar


3 Responses to “ And the journey to my first pull-up continues….. ”

  1. […] you might know, I switched up my pull-up program two weeks ago to start doing the Full Circle pull-up program. At that time, I tested my one rep max and could […]

  2. Jennifer says:

    I have some bands from Rubberbantitz ( at home and their website has a nifty chart to help you figure out how much resistance the bands have on you. 🙂

    I’ve been using them for awhile at home and actually what I used to workk to get my very first pull-up.

    Are you working in any negative pullups at all? Like Try to hold the last one of a set and hold as long as you can, then lower down as slowly as you can? It’s hard.. but will help build up strength that way, too!

    • Rae says:

      Hey, yes, I usually do 3-5 negatives when I do the pull-up program. I’ve also added in “Positives” where I hang at the bottom of the pull-up and try to pull my elbows to my sides as hard as I can and hold it for 5-7 seconds. I really need to work the first transition on the pull-ups so hopefully this will help.

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