See the links in the More Information section above to answer some of your questions.

Your article is incomplete.
At the begining you could do 7 full, at the end you could 31 pullups in one set… 24 pullups in 3 month it’s harder!

But to reach this goal, a lot of information doesn’t appear.

How many training did you per week ?
The other workout day, was weighted pullups?
What sports/ training did you practiced in supplements?
strechting, diet,…

(sorry for my english)

I was using a slightly-modified program out of Stew Smith’s Maximum Fitness book.

For training purposes, I would still recommend alternating grips. You’ll get better total muscle development, and the difference in PT exam performance will be negligible.

Just read this post, and I was wondering exactly what workout program you did to go from 7 to 31. I can do about 15 now, but I would like to be doing 25+ 4 months from now for military purposes, so your results are pretty much what I’m looking for!

Also, what I have done in the past and what you mention in the video is to switch grips… the test that I am preparing for only allows one grip, palms away, so should I use just that grip or switch it up anyway?

Thanks!

Joe

I’m sorry to hear about your injury. There are many things you can do to help prevent injury from Crossfit training. First is to perform a daily joint mobility session, from head to toe.

joint mobility routine here:
http://physicalliving.com/resources/circular-strength-training/mobility/

Second, start practicing yoga after your sessions to release any built-up tension. I recommend Prasara Yoga since it teaches you to deconstruct your training session and perform yoga that is appropriate to the exercises you used during training.

Finally, incorporate a new aspect into all of your training – that is levels of perceived technique, discomfort, and effort.

Your technique level should never fall below an 8/10 (10 being perfect technique). This means that performing ALL exercises with perfect technique should be your primary concern. If your technique fails, then you’re done. That’s often looked down upon in CrossFit because the goal is increasing your numbers for performance gains and PR’s, not ensuring injury prevention. But if you know what’s good for you, you’ll stop exercising or tone down the intensity enough to maintain excellent technique.

Secondly, is a discomfort rating, don’t do anything that causes pain above a 3/10 (10 being the worst pain you’ve ever felt). If it’s painful, then it’s damaged or damaging your body and you need to stop. Don’t wait for it to become a 5/10. Figure out what the problem is and fix it.

Third, your exertion or effort rating can be pushed as high as you can maintain excellent technique and minimal discomfort. If you’ve got perfect technique and minimal discomfort, feel free to push your effort rating up as high as possible (10/10).

There you go – that’s the band-aid solution to preventing injury with CrossFit. This won’t guarantee you won’t get injured though, since the process is much more complicated that this quick-fix can address. However, adopting these elements into your practice this will do your body a lot of good.

If you’re willing, I’d love for you to post a brief summary of your story with CrossFit and the details of your injury, so that others can become aware about the inherent problems with the system:
http://physicalliving.com/what-about-crossfit-tuesday-qa-with-john-sifferman/

Best,

John