When you start fitness at CrossFit Volume, your very first goal might be

I want to start exercising
I want to get fitter and feel better.

These are great goals. With the coaching and accountability you receive at CFV you will tick these goals off VERY FAR ahead of your planned timeline. 

Then what? 

Then it is time to set new goals. 

The newbie to CrossFit always looks to the community and strives to be just like all the inspiring people around them. 

The next goals are usually performance goals. 

“I want to be able to do all the workouts without scaling” 

This means you will strive to achieve pull ups, handstands and olympic lifting. 

Pull ups

Step one- watch this quick 1 min clip. 

1. Retract the scaps
2. Engage the lats
3. Avoid over using upper back and biceps
4. Scale appropriately up or down based on your individual needs

If you are new to anatomy you may not even know what “the lats” are. 

The full name for the muscle is latissimus dorsi and it is a large flat muscle of the back. In fact it is the largest muscle of the upper body. The lats are responsible for many movements of the shoulder and arm. 

You arms are strong and they will be assisting you in pull ups. You cannot perform the pull up without engaging your biceps. BUT your back has the potential to be much much stronger.  Learning to feel, find and use your back muscles is going to pay off in the long run. 

If you have been working on your pull ups for over 6 months with little to no progress


Have made the common mistake of using a band to assist you for pull ups.. it is time to make a change.

Fill in the form below to accelerate your skill progress with a coach and proper progressions.


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