Since joining CF, I have been working on my pull-ups. I began by using a green band for assistance, and over the months progressed to less assistance bands - blue, then red, then finally purple. Purple is it though and then you have to work without a band. I made great progress on the purple band but could not get the movement of the kip down without the band - it had become a security blanket. In December I finally got my first unassisted pull-up, but it really looked bad, felt bad and required a much greater effort than was necessary. After a couple weeks, I gave up hope of progressing to unassisted pull-ups and used the purple band. But at the same time, one of my coaches recommended I do negative pull-ups - where you hop up so the chin was over the bar and slowly drop your body down. So, I incorporated a few of those when doing my pull-ups.
It is now April and I still didn't have my unassisted pull-ups. But while watching some CrossFit videos, I noticed a gal doing unassisted kipping pull-ups - and it looked so easy. I said to myself - Oh, I can do that! So, on Monday morning I walked into the gym newly inspired to work on my pull-ups. After stretching, I chalked my hands and walked over to the pull-up bar. Without hesitate, I grabbed hold of the bar and stared at the wall in front of me. I didn't think - I just did. I cranked out 3 linked, unassisted pull-ups! I jumped down off the bar. Wooo Hooo!!! So that I would not forget my form, I did another set - and cranked out 4 in a row. Inspired I tried again. This time, I put together another 3. All sets felt great!
I have now included 3 to 4 sets of 3 to 4 unassisted linked pull-ups in my CF warm up. I will continue to work on pull-ups but it seems like I'm the right track and will continue progressing - without the assistance of bands!