All Posts Tagged Tag: ‘Pullups’

  • Pullup Clinic!

    From Coach Tony Weidner

    “First off, we would like to take a moment and congratulate all of our athletes for successfully completing the 2015 CrossFit Open. For most of us, our 2015 CrossFit Games season has come to an end and our CrossFit Everett coaches are extremely proud of each and every one of your efforts.

    It’s also a great time to take a step back and ask yourself if you accomplished the goals that you set for yourself last year. Were you able to get that toe-to-bar? That first double-under? Finally get your first chest-to-bar pull up? I know somebody who actually got their very first muscle-up during 15.3! He didn’t just get one though; he finished a second set of 7! How awesome is that!?

    While all of you have made progress, some of you may feel like you are stuck in a rut. It happens to everybody as we approach our maximum physical potential, and it requires focused dedication to continue to get better day in and day out. I know there are a handful of you out there that fell short of your goals. DO NOT BE DISCOURAGED! Failure is not the end of the road; it’s simply a stepping-stone to success. Is Russell Wilson going to hang up his cleats because he didn’t win Super Bowl….? No. He is going right back to the drawing board to start working towards next season (or maybe he puts on the baseball cleats??).”


     Pull-up Clinic

    If you’re looking to start off on the right foot and pick a movement that CFE athletes want to be able to do the most, look no further than our first ever Pull-up Clinic, led by Tony. He wants to lend a helping hand to those of you who want to make some serious progress towards mastering the pull-up, so here’s your opportunity!

    This clinic will be individually tailored for you, based on your current skill level, whether you can jump on the bar and knock out 15-20 unbroken pull-ups, or can’t find enough bands in the gym to get you through the WOD.

    Tony promises to have some tips and tricks to get you moving towards where you want to be. He can’t guarantee that you will be cranking out pull-ups by the end of this clinic; however, he can guarantee progress, and an educational foundation to understand the fundamental requirements to do pull-ups.

    The first session will start off with a quick presentation to ensure that everyone is familiar with the terms that will be used over the next four weeks. Focus will be on:

    • mobility that pertains to doing pull-ups
    • proper position when hanging from the bar
    • safe kipping technique
    • how to properly use a band


    We will refine standard kipping as well as butterfly pull-up technique for those that are prepared for it. You will be assigned weekly exercises to perform as “homework” throughout the week to ensure that you make continual progress.

    • Class size is limited to 12 athletes per session (so 24 athlete’s total) in order to ensure adequate coaching
    • Cost: $40 in cash or check for all four sessions
    • Signup sheets are available at the gym


    Session 1  (limit of 12 athletes)

    1. Saturday May 2nd noon
    2. Wednesday May 6th 5:30
    3. Saturday May 9th at noon
    4. Wednesday May 13th at 5:30

    Session 2  (limit of 12 athletes)

    1. Saturday May 2nd 1:30 PM
    2. Wednesday May 6th 6:30 PM
    3. Saturday May 9th 1:30 PM
    4. Wednesday May 13th 6:30 PM

    Don’t Wait – Pick your Session & Sign up now @ the gym

    This is sure to be a sell-out

    See you Saturday!

  • DSC 0848

    Friday 10/17/14

    Strength / Skill

    Push Press: 2×5@70%,3×5@75%
    RDL: 5×4@95%



    Minutes 1-10
    5 OHS (95/65)
    5 Pull Ups
    5 Burpees

    Minutes 11-15
    6 OHS (95/65)
    6 Pull Ups
    6 Burpees

    Minutes 16-20
    7 OHS (95/65)
    7 Pull Ups
    7 Burpees

    Minutes 20+
    8 OHS(95/65)
    8 Pull Ups
    8 Burpees

    *Go until you cannot complete the reps in that minute


  • Monday 09/22/14


    3 rounds
    400 m run
    20 burpees
    10 pull ups

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CrossFit Everett - 1302 Hewitt Ave - Everett, WA 98201 - c:425.328.6941 o:425.212.9944 -

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