WOD 04-15-2014

Deadhang Pull Ups
Thrusters 115/80#

Skill: 30 ring dips
Mobility: 3 drills from the squat poster

***Follow Through. ***
Setting goals is easy. People do it all the time. I witness it on a daily basis. But, talk is cheap. Having the discipline, commitment and determination to follow through with your goals is different.
In late December, (3.5 months ago) Elizabeth Boufannie came to me and said she wanted to do a Deadhang pull up by April. We discussed it and developed a plan to help her reach her goal. Every day since then Elizabeth has stayed after her WOD and worked on her pull up program. I had her use the most challenging band possible for 25 reps each day. We also incorporated negatives for some of the reps. As Elizabeth increased her strength and was able do more unbroken pull ups in her band, she would transition to a more challenging band. As April approached, Elizabeth was working with just a purple band and then just a red band. Last week Elizabeth did her first unassisted Deadhang pull ups. She conquered her goal. She is now working on 25 unassisted Deadhang pull ups each day. With a new goal of adding to her unbroken pull up capabilities.
What I love most about Elizabeth’s journey is that she stuck with the plan and she put in the time. She wanted a Deadhang pull up and she got it. The kipping pull up is always a tempting choice for people as they get stronger. However, having the strength to Deadhang should be a must before learning the kip. It is a matter of safety and shoulder health. We discussed this way back in the beginning of Elizabeth’s journey. When she decides to learn the kip, she will have the strength and stability to do so safely. Her dedication has been inspirational. She put in the time and now she has the pull ups to show for it. Anything worthwhile is difficult to attain. Set a goal, put in the work and reap the rewards.
Congratulations to Elizabeth and all the CFR folks who have overcome obstacles and reached their goals. If you have a goal, let Alima and I help you create a plan to reach it. Once the plan is in place, put in the time and reap the rewards.



  1. Your dedication is impressive Elizabeth! And…140# 1RM push press last week. BEAST!

    In other announcements, We are making the switch from Mindbody to a new, much better system called Box Command. You may see some new stuff on our website as we work on integrating everything. Once it’s all fully integrated and ready to go we will explain all the details and how to get signed up with the new system. Thanks!!

  2. I am so proud of u girl. Congrats!!!

  3. Congrats Elizabeth!! Recognition well-deserved!

  4. Way to go Elizabeth!!!

  5. Way to go! Dead hang pull ups are where it’s at. Congrats.

  6. Great work Elizabeth! Awesome story!

  7. It’s been awesome to watch and support your progress!! Very proud.

  8. Elizabeth Bouffanie says:

    Thanks to each of you for your support and encouragement. Over these past months I’ve had several people join me in a pull up or 10! It is everyone’s encouragement and support that helps me remain dedicated. This is the first time in my 26 years that I have been able to complete an independent dead hang pullup. Many people have share this same goal. My adivce…as Kyle said set a goal, put in the work and reap the reward. IT IS POSSIBLE.

  9. Awesome job, Elizabeth!