It’s said that the best method for accomplishing that first pull-up, or for increasing your pull-up numbers, is to “Grease the Groove” or “GTG”. Basically the GTG concept is: train the specific movement you want to improve frequently at about 75% maximum output.

“Specificity + frequent practice = success” – Pavel Tsatsouline

Some people GTG by putting a pull-up bar over the door to their kitchen and doing a few PUs every time they pass by, one lady who is getting pretty famous on the Crossfit Forums does pull-ups on a shower rod at her workplace. I’m lucky enough to work along side the military – so I have actual pull-up bars available within the building I work in (or outside for nice days). They’re wall-mounted, too close for kipping, but low enough for jumping. At home I’ll have my EliteII rings (soon, I hope), and both of the gyms I workout at have ample pull-up facilities.

Instead of frequent but random pull-up attempts, I’d prefer to have a plan. I’m neurotic like that. So here it is, my GTG Pull-Up plan for June:

Before breakfast: Ring rows x 10
Before Lunch: WOD/CFWU (Fri,Sat) OR jumping pulls w. slow negatives x 5
Before Snack: Jumping pulls w. slow negatives x 5
Before Supper: Ring rows x 10
Before Bed: WOD/CFWU (Mon,Tue,Thu) OR Jumping pulls w. slow negatives x 5

I’ll do the GTG plan every day, even rest days. On days I go to CrossFit Fredericton I’ll do a total of 20 ring rows, 10 jumping pull-ups, and 30 assisted pull-ups (60 movements all together). On the two days I workout on my own I’ll do a total or 20 ring rows and 40 jumping pull-ups (60 movements all together). On rest days I’ll do a total of 20 ring rows and 15 jumping pull-ups (45 movements all together). That’s a complete total of 390 pull-up movements a week!

Hopefully my plan isn’t too ambitious – I’ll follow it for a week and tweak as necessary.

CrossFit Total 2008 PRs

Squat: 115#
Press: 80#
Deadlift: 155#
Crossfit Total: 350#

OK, so I know June is going to be pull-up month and everything, but I am SO psyched to work up to a 400+ CFTotal now.