I never really got into the "pull up" part, so much as I just lifted my weight off the rising pedal. For me, the circular pedaling involved mostly just the "shoe scrape" motion at the bottom of the stroke, and a little push forward at the top. I just keep my legs fresh by varying where I put the emphasis on my stroke. I have toe clips, but I keep them loose. They're just there to keep my foot positioned. If I'd bought them now, I'd have bought those strapless toe clips, or those clipless toe straps (powergrips, I think they're called), because I'm too lazy and cheap to replace my pedals!

If I did go "clipless", I'd go with one of those pedals that are dual use, with cleats or just shoes.