South Beach muscle ups

Apr02
by Duf on April 2, 2012 at 12:42 pm
Posted In: General Fitness Talk

South Beach is the first place I ever witnessed a muscle up being performed in person.  I clearly recall thinking it was just a crazy move getting yourself on top of the bar via pulling power.  This was a long time ago, at least a half decade.

Well on Sunday I found myself back in South Beach watching my wife compete in a triathlon.  When I walked past the bars on the beach I knew I had to get out there and do a few reps just to say I did it.

The reps weren’t pretty but at least I can cross it off the list.

http://www.youtube.com/watch?v=AvC4XRMGmmk

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GUTS on tape, full flag

Mar27
by Duf on March 27, 2012 at 8:59 am
Posted In: General Fitness Talk

Yesterday since I missed the gym at lunch I headed outside after work to do a GUTS routine.  Since I typically do these at the gym I have never videoed a session.  I decided to do just that.  I completed 34 dips, 18 pull ups and 35 push ups in about 4:30, far from an impressive performance if I am basing it on successful BBR completion. (45 dips, 25 pull ups, 55 push ups AND 10 muscle ups in 6 minutes)

The best thing I can say about my attempts are I really try to make sure my form is solid.  I have seen a lot of BBR videos where the guy is repping so fast that form really goes out the window.

After a few minutes rest I tried the Bar-baric mode of this month’s challenge which is max dragon flags after completing 20 leg raises.

I have messed with dragon flags for years but I have never been able to do reps with correct form and full ROM.  Well although I only did a total of three reps, they were pretty solid.  As I pulled back up from the third rep I started seeing stars in front of my eyes.  I used that as a cue to stop.

http://www.youtube.com/watch?v=7_DmbcR2Gs4

http://www.youtube.com/watch?v=Ln55tF0P2JY

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Normal mode

Mar23
by Duf on March 23, 2012 at 9:51 am
Posted In: Physical challenges

I took a shot at normal mode for this month’s challenge.  25 reps was all I could muster, my triceps were screaming at the end.

http://www.youtube.com/watch?v=bJqWRKLxatg

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Lot less, full rep dragon flag

Mar22
by Duf on March 22, 2012 at 12:55 pm
Posted In: Exercises, Physical challenges

I did another 50/100 set before my normal gym workout and I knocked over 90 seconds off my time from Tuesday. (6:26)  It really makes me think I inadvertently did extra reps on Tuesday, it isn’t normal to have that much improvement otherwise.

I did some dragon flags as well for the ab portion of my work out.  I am definitely improving in the movement, in fact today was the first time I was ever able to touch my heels to the floor and get back to a vertical position.

The key to doing better with this very difficult exercise was utilizing my ENTIRE body.  I realized that in the past when I did dragon flags I was using my arms, my abs/core and legs but not tensing up my chest/pecs.  I have a pretty strong chest region so neglecting to utilize it doing dragon flags was dumb.

Since I have started to focus on using my chest as well I feel much stronger in the movement even though it still will make you feel like your eyes are popping out of your head. (just ask Lou)  Don’t get me wrong, I won’t be knocking out high rep counts of DF’s anytime soon but I think I am at least doing the exercise with proper form at this point.

I’ll have to make a Bar-baric mode attempt for this month’s challenge and see how it looks.

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Time trials

Mar21
by Duf on March 21, 2012 at 12:59 pm
Posted In: General Fitness Talk

So I wore my cheap Timex sport watch to the gym for the last two days to time different elements of my workout.

On Tuesday I timed my 50/100 warm up.  I did 10 sets of 5 pull ups and 10 push ups as quickly as I could.  I was a bit disappointed in my time of 7:59 since that was almost a full minute slower than when I timed it a couple months ago.  I was wondering if I accidentally did an 11th set.  It is quite possible as my cognitive functions have a history of going haywire in the midst of strenuous exercise.

Today I timed my GUTS session for the first time ever.  As on Monday, going IMMEDIATELY from one exercise to the next knocked down my overall numbers pretty significantly.  I did 32 dips, 18 pull ups and 35 push ups in a time of 4:08.  It wasn’t a bad effort but I need to be able to handle my lactic acid better obviously.

I have modified my GUTS progress chart to include my 50/100 sessions as well.  You can see it here.

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