The Power of a Pull-up

The power is in persistence.

I dropped into my very first CrossFit gym over three years ago. CrossFit wasn't as big then as it is now and I wasn't sure what I was walking into. There was a series of "testing" exercises and eventually I was hanging from a pull-up bar with a band slung around the bar and my foot. The trainer was yelling PULLLLL!

So. I did. Nothing happened.
She went and got a bigger, thicker, industrial looking band, and I shoved my foot into it and again PULLLLLLED!


At this point the trainer called over another trainer, pointed at me and said "I think something is wrong with her." She didn't mean it as awful as it sounds. She just didn't get it. I was so very disconnected from everything in my back. I didn't know how to turn-on or "fire" anything.

Fast forward to now, three years later and...

Today I did my first pull-up from a dead hang.  And then I did two more.

WTF! I am not BROKEN!

It felt amazing. Ah.Maz.Ing.

The journey to get here... eh... not so amazing.  But I want to point out what worked and what didn't and why small consistent things are awesome.

1) You gotta chose the thing you want.
2) You gotta do it.
3) You gotta bare with the frustration.
4) You gotta do it.
5) You gotta do it.

When I say - you gotta chose the thing you want what I mean is there are SO MANY THINGS to get good at or better at or to work toward or to do every day. It can be overwhelming so Step 1 is to be selective. Choose your focus.

The doing it is obvious, but not easy. My trainer in Michigan who I see about three times a year ALWAYS tells me to just "work on it", "hang from the bar", "do negatives" - NEGATIVES for days!!! And I was like YEA I get that and I would do that, but then I'd see him in a few months and not have a ton of progress.

Because I'd get distracted.
Because the gains were small.
Because it was frustrating.

BUT THEN. Something simple happened. My trainer here in Seattle was doing her own pull-up progression a basic ladder  designed by Pavel. There is nothing magic in this (well there kinda is, but that isn't the point) there IS magic in me WRITING IT DOWN and putting it near my pull-up bar.


I wrote the whole thing out on stickies and hung a pen. This simple act kept me compliant, focused, and consistent.

And it worked.

What can you break down, write down, and achieve?

You are all gems.