Tis' the Season..........

For pulling, of course!!

Holiday cheer, trays of sweets, over-indulgent feasts.....all have been around every corner for the last couple of weeks. The Holiday Season has been in full gear and the BIG day has now come and gone. New Years is days away and one more week of party time still awaits. Nothing really new, right?

For me this year, the temptations seem a bit more severe and my will power a bit weaker. So what is that all about anyway? As I have pondered this thought, I have come to realize that letting the guard down and cheating a bit for a short while is nothing too severe and actually probably pretty healthy (mentally especially) in the long run. As long as it is short lived respite to re-fuel for the serious work ahead. And, as long as one maintains a fairly vigorous overall work load, the cheating on the other end isn't the end of the world. It IS the Season after all and its about fellowship, giving and thanksgiving in the end.

However, as the days days before Christmas winded down and now in that awesome time of reflection between Christmas and New Year, I have been ULTRA impressed with the entries into the Anywherefit STEELFIT pull up challenge. Based on the variety and intensity of the several videos shared, the gingerbread cookies and Holiday punch don't seem to have had any influence on these guys. I-beams, parking garages, outdoor decks, beaches, snow covered fields....I love seeing the ideas come together and definitely love the main attraction (pull ups) getting its due recognition.

So, while some may be tending to the fire, roasting chestnuts and drinking Hot Toddies, I'll raise my glass to the guys still out there working hard........... 'Tis the Season.........for pulling'

Anywherefit Pull Up Challenge

Blair Morrison from Anywherefit has challenged his fans and followers to his latest video challenge. This time, in partnership with STEELFIT. The idea is really pretty simple; make and submit a video of a Pull Up "centric" work out, in honor of the STEELFIT passion for pull ups. The Workout should be fun, creative and can include just about anything, as long as it incorporates pull ups as the leading character.

Blair and his buddies got the ball rolling with the video below; setting the bar high. I have been following the Anywherefit blog and it appears like there will be many takers. STEELFIT can't wait to see the submissions.

The kicker.........winner of his challenge gets a STEELFIT Pull Up Bar........we will be watching closely!!

Bridges and Bars......

I can't begin to tell how many guys have been asking about bars that can be installed outdoors and able to stand the test of the weather extremes. The reality is that most products on the market are NOT made to withstand the elements of long term, sustained exposure outdoors.

Powder coated or other painted finishes are what is most commonly used and often described as weather proof. However, a couple years down the road, and the paint is chipping and rust is coming through......just like my black, wrought iron patio furniture. The painted finishes are just that; painted finishes.

So, Steelfit set out to find an alternative that would stand up to the test of time and the most extreme conditions possible. The steel industry's most durable solution, metalizing, is a substitute for painting steel that protects steel for decades longer than paint alone. This is a proven process, which has been used around the world for 90 years. Metalizing is the most versatile and effective coating available today for protecting mega steel structures, such as bridges and other exterior steel surfaces subject to the most extreme weather conditions.

Metalizing is a process by which a metallic coating is deposited onto a surface. Aluminum or zinc is sprayed onto a blast cleaned steel surface to form a protective coating. The metalized coating is both a barrier and a galvanic coating, which protects steel for 30 years or longer. Sealers and paint topcoats may be applied over the sprayed metal. The combined materials protect the underlying steel better than any of the materials.

Bottom line....there is no stronger or more durable finish and paint industry has been unable to counter with a painted only solution that compares in any way.

Introduced this month on the Steelfitstore.com, our wall mount bars and new Free Standing Bar are both available in a optional metalized finish.......serious durability for guys serious about bars.

So what does your STEELFIT pull up bar have in common with bridges around the country? They are built for long term durability and are finished in a top coat that is designed to withstand the elements....and then some. Bridges and Bars.....very cool!

Anniversary Celebration...Why Steelfit?

It was exactly a year ago that the Steelfit blog came to life along with the "pursuit of the perfect pull up".... and so much more. Looking back at the year, I thought I would re-publish that first post:

Why Steelfit?

There was a time when I thought that a good day in the gym meant working my way through a circuit of weight training equipment, doing 5 miles on a treadmill and dropping in some occasional free weights for affect. Most of the workouts were either pulled out of magazines or were a series of other simple isolated muscle group exercises I patched together.

It was a few years now that I was introduced to Crossfit by my friend Blair Morrison. Blair is a world class athlete and competitive CrosFitter. Check out his blog at www.crossfitmobile.blogspot.com. Needless to say, after my inaugural "Filthy Fifty", I was hooked and wouldn't look at exercising the same way again.

While CrossFit and fitness overall has become a passion and an integral part of my life, the ingenuity and creativity demonstrated by Blair and others like him is what inspired me to start Steelfit. There were more than one occasion when we would be working out in the early morning in Washington DC and I would be introduced to a new toy just acquired or proudly made by hand the day prior after a trip to the Home Depot; a giant slosh pipe, beer kegs for pressing/cleaning or a pair of parallettes made of PVC pipe. This always got us talking about the endless possibilities for using all sorts of things for the purpose of adding interest and challenge to a work out.

It wasn't long before I was ready to test my own sense of inventiveness. When the topic of conversation became the "lame" wall mounted pull up bar in our gym (too close to the wall to kip) or the only other options that were incorporated into a rack system, the mission seemed obvious. With a brother in the steel fabrication business (and the ability to build just about anything I could dream up), Steelfit was born along with a 12 foot, multiple station, varying grip, group pull up bar. The combination of my passion for fitness and my partners expertise in steel started us down a path that resulted in the formation of STEELFIT Strength Systems LLC.

As I travel, I try to check out boxes whenever I can and am always impressed with the ingenuity and creativity demonstrated in putting them together. While there are plenty of standard products out there, I love checking out the "bars" to see what the local guys have built.

The purpose of this blog continues to be a place to share ideas as a live "laboratory" or focus group of sorts. I will post images of new designs we have created and show previews of some of the custom pull up bar systems and other gym build outs we are working on. If you have seen something cool or have been thinking about a way to improve a current piece of equipment, share it.

The only limit we have is our imagination !!!

Bartendaz...Cool!

This past week was all travel, with the better part of the week in New York City. I LOVE NY! Took the time to get out and run a bit all over town and got a workout in at Crossfit Hells Kitchen one early morning.

As I was running uptown, across town and all around town, I started thinking back to some videos I had seen and some articles I had read on some guys in Harlem that had really popularized Free Style Pull up Work..... Bartendaz. Bartendaz Inc is the fitness division of Constellation a non-profit organization that unites physical fitness, martial arts, youth empowerment and hip-hop to push our youth and our communities to higher standards of physical, social and moral excellence. They promote a lifestyle that comprises the notion, that being healthy, intelligent and street smart is cool. Check out Bartendaz.com

While the moves the Bartendaz master also include push ups and parallel bars, its the incredible pull up bar work that has always piqued my personal interest.

They have been everywhere (articles, TV, etc) and a quick google search will return video after video. Take a look at a quick preview.



Earlier this year, I had been experimenting with some of the moves and as the year draws closer to the end, I will re-introduce some of this work into my morning gym time.

Pancakes on Sunday.............

So tired of whipping up the pancakes every weekend for the kids (complete with butter, syrup and sausage on the side), to simply be a spectator. My eggs, Greek yogurt and high fiber cereal just was not cutting it this Sunday morning after a 10 mile tempo run.

While I have not jumped fully on board the Paleo way of eating, I have certainly researched it a bit, embraced some components; weaving in and out of the principles behind it. While overall it makes sense, I do believe that a target body composition and a healthy, fit lifestyle can be achieved easily with other eating choices that modify the core approach and are guided by good nutrition. For someone who LOVES food and the experience of dining as much as I do, just not ready to go Paleo completely.

A friend recently told me about some great Paleo pancakes he was treated to. Of course, a little google action yielded a bunch of recipes with all sorts of promise. However, I kept it simple and experimented on the version my friend shared. Nothing more that a banana, almond butter and and egg. Of course, I had to tinker a bit and add some vanilla extract and a little Cinnamon, but kept the core recipe in tact. Other recipes I noticed included almond flour, ground almonds and/or coconut milk....adding way too much on the calorie side for me to rationale wanting to try. For the recipe, just mix all of the ingredients together:

1 Egg
1 Banana
1 Heaping Tsp. of Almond Butter
Dash of vanilla
1/4 tsp of Cinnamon

My version was easy enough to make. They are ultra delicate though, so you need to be careful when flipping. It will feel like you are creating a globby mess, but they will flip eventually and hold their pancake shape. The result is light, airy and pretty tasty. The basic recipe makes about 6 cakes.

Kids put their noses up to my plate as they slathered their traditional cakes with the "works". Never mind them because on this Sunday morning, I had pancakes too. The protein shake will prevail tomorrow.

As far as Paleo, I will experiment here and there, but no real desire to live like the cavemen.

Born to Run...or Pull...or...

I am definitely digressing a bit this week. My friend Ed turned me on to the book "Born to Run" and I literally ran through it is just a couple of hours. The book written by Christopher McDougall was a terrific read. Unlike my friend Ed, I didn't find myself wanting to leap out of my chair and go for a run, but it did fire me up to continue my search for whatever it is I am seeking......

In the book, the author sets off to find a tribe of the world's greatest distance runners and learn their secrets. Isolated by the most savage terrain in North America, the reclusive Tarahumara Indians of Mexico's deadly Copper Canyons are custodians of a lost art. For centuries they have practiced techniques that allow them to run hundreds of miles without rest and chase down anything from a deer to an Olympic marathoner while enjoying every mile of it. The story culminates in the author's participation in the race of a lifetime: a fifty mile race through the heart of Tarahumara country putting the tribe against an odd band of Americans, including a star ultra-marathoner, a beautiful young surfer, and a barefoot Ted.....a barefoot running wonder.

The book was so much more than the "how to run correctly" manual that I thought I was picking up. It is an incredibly entertaining story which weaves in and out of the central theme with drama, colorful characters, suspense, mystery, science and sport. The athletic achievements featured throughout are the bonus round in this epic adventure. The "ease" with which they chronicle runs of 20, 30, 50 miles and more, is enough to make anyone feel like a lazy slacker if not passionately engaged in chasing some goal or dream.

So, while the critics, other reviewers and my friend Ed are sure to find certain key points in this read.........it is this feeling of "laziness" that I felt that compelled me to read on more than anything else. As a goal driven soul, a tale with such an incredible pursuit at hand played right into my game.

Of additional personal interest was the fact that the author is not a kid, nor were several of the athletes featured in the book. In fact, there was some science introduced at one point that actually made us 40+ fitness enthusiasts feel good about our ability to perform athletically for years and years with minimal loss of effectiveness.

A truly inspiring read featuring impressive accounts of individual fitness achievements. At the same time an inspiring story about a guy who set out on a pursuit and wouldn't give up until he found the answers.

For us, our pursuit continues: McDougall's book was the kick in the pants I needed to push on. Incidentally, I have been logging more miles the last two weeks too!!

Beliefs vs. Limiting Beliefs.....................

Sitting in a 2 day leadership meeting at the "day job" this week eventually turned to this topic; the idea of building a culture of belief and confidence vs.the oposite, where a belief of not succeeding is widely accepted and therefore, realized.

The example used to clarify the point was Roger Bannister and the under 4 minute mile he logged many years ago setting a world record. Until him, it was widely believed that no man could run a mile under 4 minutes; it was said that it "can't be done". And yet, after he shattered this milestone for the first time, many have hit this high level of performance since. Great success spawns great success and vice versa. Once it was proven that it could be done, it set a new benchmark for others to "believe" and acheive.

Belief: Beliefs are about how we think things really are, what we think is really true and what therefore we expect as likely consequences that will follow from our behavior.


Limiting Belief: Behavior is not what you want, but you think you cannot change it. Each of us carries core limiting beliefs inside of that make us believe we are not good enough. LImiting beliefs can be self imposed or imposed upon you by others.

So how does this all track back to Steelfit and our self proclaimed "Pursuit"?

I can think back to many days in the gym where I uttered the word "can't".......... "can't do a muscle up or can't do kipping pull ups", etc. These self imposed limiting beliefs created mental road blocks that required a lot of energy and influence from others to eventually overcome. In another situation that comes to mind, two friends of mine hade been hooked on Crossfit for well over a year, but when it came time for pull ups, the band free variety was elusive. In both cases, they simply said, "they can't do it". Well, with some coaching one of them broke the barrier, followed quickly by the other........funny how that works.

There are shelves and shelves of books written on the topic of Limiting Beliefs vs. Empowering Beliefs. Lessons to be learned for sure. A couple of take aways for me personally 1) Be concious of limiting beliefs that may have been imposed upon you by others.....we all have the power to make our own beds; don't let others tell you what you can't do 2) Surrounding yourself with like minded folks has and always will have benefits and will support achieving higher levels of performance.

For Steelfit, our pursuit of the perfect pull up is a belief and a passion....nothing limiting and nobody to hold us back.

Pull, Push & Squat.....Body Weight Simplicity

Body Weight training has and always will be at center of any well rounded and serious strength training program. As you know, at Steelfit, we fanatically sing the praises of our favorite BW variety; the pull up.

Everyone should be able to remember those days in school when your gym teachers made you do push-ups, pull ups, sit-ups and climb ropes? It went a step further on those dreaded Presidential Physical Fitness Tests, which required you to run different distances for time? It was the 600 yard dash in my day. In fact, my boys just came home from school this week with pride on their times from the "mile" run that they use today for testing. But what happened to the rest of that old school training?

By no means is this my first collection of thoughts on the merits of body weight training. When compared to modern day gym training there is no question in my mind that it is an extremely effective and proven way to build real, functional and supreme strength. In fact, the argument has been made that dumbbells, barbells and all weight machines are nothing more then modern day obstacles. While free weights and machines can make you stronger and add mass, they often target single muscles rather than movement; using only one joint as the resistance is moved away from or toward the body using freely movable limbs.

By comparison, most body-weight training exercises use multiple joints as the resistance is moved away from or toward an anchored body part. The result is a series of exercises that are more functional and result in better muscle activation and strength performance. You end up looking better, feeling better and performing better on and off the athletic field.

For me, its also the simplicity. Body Weight training is portable and requires less motivation since its available everywhere your body is. This week was a rough one overall at the day job. Time was at a real premium, but I desperately needed to get real work done. With my need to keep it quick and simple, Body Weight work ruled ..........my favorite of the week was the following 30 minute routine:

30 Rounds, on the minute:

5 Pull ups
10 Push Ups
15 Squats

I was able to maintain a pace of about 35 to 38 seconds for all of the sets, but was really gassed and fatigued for the last ten. My butt and quads were ridiculous for three days following;taking me a bit by surprise.

As I have chronicled in the past, BW work won't ever be exclusive for personally. It's a nice balance between, cardio work, body weight exercises and functional weight training that makes the most sense for me.

This past week however was about keeping it simple.......pulling, pushing and squatting in this case!

"Pulling" for Personal Goals

Today was the 5th Annual Nation's Triathlon in Washington DC. Over 5200 people showed up on a VERY soggy day to tackle this Olympic Distance Tri in our Nations Capital. Swimming the Potomac, biking along the C&O Canal up the Parkway and running in the streets past monuments (and right through a political rally today; only in Washington!!!)......always a blast in DC despite the not so perfect weather today.

As I look back on the day, the most impressive part about it was the achievements of so many. Personally, I know several people who participated in the full event or as a part of a relay team. Each and every one of them had a "story"..............a goal to run the 10K as a way of getting back into shape after giving birth, learning to swim and competing in the first Triathlon, or losing 15 pounds and tackling the bike in the relay as a payback to a bet. There were so many personal goals set by so many and so many achieved.

For me, my overall time was almost dead even with last year's results. However, I beat my swim time (my definite weakness) by over 4 minutes and ran a much stronger finish this time out. After a year that has been really challenging to stay motivated and in the gym, not losing ground from last year was a personal achievement in itself.

So, another major race is in the books. The personal goals set, achieved and now in the books are history. For me, it's back to "pulling" on the bars and a dedicated effort on strength training in the coming months.

Labor Day "Pulls"

REALLY nice weekend in the Mid-Atlantic after the affects of Earl blew through off the coast on Friday night. The balance of the weekend has been blue skies, cool air and absolutely perfect.........perfect for outdoor work outs.

With lots of obligations carting the kids from one soccer field to the next and other family obligations, it was killing me to see such a gorgeous weekend fly by, so I had to carve some time out for outdoor fun. Did a "brick" this morning in preparation for a Triathlon next weekend; had a nice long bike ride in the country and an equally great run over a hilly course. But it was the Commando Pull ups under the deck yesterday that were the real stand-out of my outdoor work this weekend.

Attached to the underside of the floor joists are some 2"X4" attached on a diagonal. While I use them fairly often for pulling, this morning I wanted to do some straight pulls. I was focused on just getting max reps in each of 10 sets. But instead of strict overhead pulls, the orientation of the bar forces me to grip it hand over hand in what is really a more natural commando position.

I have written about the Commando Pull-up before and have mentioned it as an alternative to the strict overhand pull up. With focus now on the chest in addition to the arms and lats, Commandos are harder than regular strict pull ups and definitely forces you to engage muscles in ways that they are not usually worked.....I love them.

The grip is important to perform the Commando correctly and in the case of my "under the deck" environment, I was standing underneath the 2"x4" (not facing the beam, but looking down along the beam) and placed my hands one in front of the other. Then its all about pulling yourself up and lowering yourself down. You pull yourself up and slightly to the side of the beam (without banging your head) to the side of the hand that's forward and on the next set, switch hands, and pull to that side.

The shape and width of the 2"x4" added some extra fun and challenge to the grip!

So, it was the beautiful weather this Labor Day Weekend that got me outside to get some work done. But, it was the Commandos that made the morning that much more! Hope everyone had a great weekend too!

Steel Shop Fun

The Steelfit Showroom is literally INSIDE a massive Steel fabrication shop. The cavernous space includes sky high ceilings, cranes, lifts, trucks, machinery and steel EVERYWHERE.

Steel Beams, Channels, Rods, Pipe and steel everything for as far as you can see. After getting some work done in the studio where the Steelfit equipment is produced, I love to take time to venture away to explore to see what type of "steel" trouble I could get into.

Now, I know lots of guys that would have an absolute field day exploring the shop in general....but my favorite finds are almost always in the SCRAP barrels; that is where it gets really fun. This is where odd pieces end up as by-products of other jobs in progress. What I find there is is always a bonanza, with dozens of toys the result.

I-Beam pieces of varying weights and widths are perfect for doing farmers walks, weighted pull ups or walking lunges. There are almost always solid rods and pipes of all sizes to experiment with overhead squats, snatches, pressing and all sorts of "body bar" type moves. Then there was the plates, channels and large pipes..........varying sizes and weights; for pressing, cleans and you name it; so much fun.

You may recall the saying, "one man's junk is another man's treasure". for Steelfit, the scrap barrel in the steel shop is it: Steel Shop Fun for sure!

Extra Pounds......Extra Effort

My workouts have been consistent and remain fairly vigorous; in fact, I have been working pretty hard as of late.

However, one must always remember that exercise is only half the battle. Balancing a clean diet with time in the gym, pool and elsewhere is the real key. I can't say that my diet choices have been horrible........but have definitely fallen a little weak when it comes to late night snacking and some indulgences that should simply invoke a quick NO. The result; a softer middle than I would like and about 5-8 extra pounds.

So, what's the big deal right? Most people wouldn't notice the extra baggage, but the sure fire test came for me this past week on the pull up bar.

We can all remember facing the pull-up bar at some point in our training evolution. I have often chronicled how much fun it is to see improvement in strength gains over time with hard work, variety and some sweat. After all, pull ups are the ultimate test of upper body strength as you lift and lower your entire body weight. Success takes consistent practice and requires that you never stray too far from the bar.

Now, add 6-8 pounds of weight (or more) to the equation and things start to change. The more you weigh, the more you have to lift. If you suddenly add extra girth due to a slump and some bad choices, athletic performance is going to suffer. An increase in your Body Mass Index will likely result in a decrease in pull up performance. While not rocket science for sure, we can sometimes lose sight of the physics involved.

Two less strict hang pull up reps this week than I would have expected woke me up to the softness in my middle and the need to get it corrected ASAP. Besides needing to get into my wet suit for an upcoming Triathlon, going backwards on anything (and especially pull ups) puts me and many others in a really bad mood.

So the extra pounds are what they are, but the effort to "right" the situation is a choice, just like the one's that resulted in the situation to begin with. Extra Pounds....Extra Effort; making the right choices is key.

Just Pulls

Found a CrossFit WOD that sounds so innocent on paper (don't they all)and thought it would be perfect for Steelfit to tackle. After all, it is ALL about pulls.....and nothing but pulls; perfect right? The plan was to get the work in this week, but with a heavy travel schedule again, creativity had to prevail to get something done while on the road.

10 Rounds for Time

Each round consists of:
3 Weighted pull ups (prescribed at 45 lb, but NOT happening for me).... 20lb or 25lb instead.
5 Strict pull ups
7 kipping pull ups

The goal is for each round to be completed without letting go of the bar. After the weighted pulls, you drop the dumbbell and keep going with the strict pulls.

On a workout like this, it is so important to have given that special attention to GRIP development along the way. Half of the battle is going to be keeping your hands glued to the bar, especially after you drop the extra weight.

This week for sure, with a brief update next week on the results: nothing but pulls!!!

Pulling...............for the Kids!!

Steelfit had another great week, capped by an opportunity to spend some time with kids who are participating in the ACHIEVE Kids Tri. summer camp program in Washington DC.I was fortunate enough to sit and talk to these kids about their "training", my personal triathlon experience, and most importantly, about setting and achieving goals in sport and in life. As a "guest speaker" for the morning, I was a bit worried at first about what I would share and how they would react, but within 30 seconds of arriving to the local community center in Southeast Washington, I felt at home with these great kids. It was ME who learned and benefited from the visit.

ACHIEVE Kids Tri, Inc. is a 501(c)3 organization dedicated to enriching the lives of youth through the sport of triathlon.ACHIEVE helps kids master the fundamentals of swimming, cycling, running, and triathlon racing, as well as the essentials of proper nutrition, stretching, strength-training, and flexibility. Under ACHIEVE’s motto of “Enriching Lives Through Sport,” the program includes specially trained counselors and coaches teaching kids triathlon skills, and how leading a healthy fitness-oriented lifestyle can help them succeed in life. There are camps currently in Washington, Houston and New Haven Connecticut.

Athletes learn how to train for the swim, bike, run, and transitions of a triathlon in a free six-week camp open to youth ages 9 - 14. At the end of every ACHIEVE camp, the athletes put all their hard work into action at a USAT sanctioned kids’ triathlon. As youth navigate the challenges of a triathlon, they also build essential life skills in fitness, exercise, discipline and self-confidence.

When asking the kids about their goals, I got responses ranging from "I want to beat my time from last year's Tri", to I want to be a "track and field star in school and go to college". One young man talked about becoming a motor cross champ and then opening a restaurant when he grows up. I LOVED listening to them and appreciated the fact that they were thinking, dreaming and engaged. And after our talk, they hit the road for biking, to be followed by some swim training later that morning.

So, the "pulling" on this morning wasn't about getting the chin over the bar but was about pulling for the kids......for the Tri next week where they will compete and for their journey's in life.

CrossFit Games 2010

Steelfit had the opportunity to spend some time in Carson, CA at the 2010 CrossFit Games this past weekend. Cheering on friend Blair Morrison (Anywherefit) and others was a blast; so much talent, strength and grit displayed by all.

About two weeks ago I made a passing comment that I personally needed some inspiration to breathe some life back into my gym work; this weekend did the trick for sure.

The final event at the games on Sunday afternoon (involving rope climbs, scaling walls, overhead lifts and so much more) was unbelievably hard and so much fun to watch. But it was the Day 2 individual event to start the day (Double Helen) that was right up Steelfit's alley...........72 pull ups in all, but lots of running and Kettlebell swings on top.

For time:

Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

It's almost time for an update to Steelfit's favorite pull up "centric" workouts and I suspect that this one will make the cut.

Congrats to all of the athletes for competing this weekend!

A Day's Work; 3,376 pull ups!!!!

Sailor sets world pull-up records

The Combat Fitness Test must seem like a walk in the park for Seaman Jason Armstrong, who shattered three world records by cranking out 3,376 overhand pull-ups in one day.

My friend Eric shared this article and I had to pass it on. I can't even fathom churing out 218 pull ups per hour for 15.5 hours.........the pace Jason Armstrong kept when he set this new record.

Check out the full article and video at the link below:

http://www.militarytimes.com/news/2010/07/marine_pullup_071010w/

Sweet !

We all know the formula by now; no sugar, lots of protein, whole grains sparingly, etc. A diet devoid of SWEETS is the "right": thing to do, or is it?

A weekend excursion to Hershey PA to reward the kids for a series of goals achieved (Honor roll grades, soccer championships,certain number of books completed)was in the cards for our family. While so much of this annual adventure has become routine & familiar (an obligation/tradition if you will), about mid-way through the weekend, my mind had finally arrived along with my body.

It's the choice of just going through the motions or really committing to something mentally and embracing the moment. Every one's daily lives (small business owners, students, professionals, personal trainers and the like)often consume us. Obligations to people, institutions, expectations and even principle and can force us into a robotic existence that may challenge us in the physical sense, but misfires in the attempt to ignite the mind.

Whether its how we approach relationships or how we approach each morning when we start the day, it's about being "present". Just getting in the gym might result in some physical movement, sweating, calories burned and some muscle growth, but without being "present", the real sustainable gains won't be realized. The trick is to get engaged and let go to a degree. We get so hung up in our daily routines, our rules, habits, etc., sometimes you just need to roll with it and simply appreciate the fact that you can.

The epiphany that finally hit me; being with the family physically would probably get me by, but "being" there with them would be far more fulfilling. So, I did the coasters, some water rides, dropped a bunch of dollars trying to win some silly prizes and YES, I bagged the diet rules and indulged in some Hershey's treats too. Not to say I wasn't looking for a pull up worthy aparatus as I was standing in lines, but the moment never arrived.

Stopping to smell the roses and just enjoy..............or the chocolate in this case was the work out of choice this weekend. SWEET!

Bars.....for Hanging

This weeks post was inspired by the devastation I brought to my hands last week on the way to 200 pulls in a scheduled work out. By 130, my hands were shredded; really bad shape for whatever reason.

Needless to say, kipping pull ups were out of the question for the balance of the week, considering my palms. By mid-week they were clearly on the mend, but still could not stand up to major pull up work.

So to combat my withdrawl from the bar, instead of pulling, I just HUNG from it....and....HUNG....and.....HUNG!

Bar hangs or Pull up holds are a perfect exercise to help you work on your grip strength and to work on the scapular muscles in your back. Many of us have weak spots in our grips and our scapular, the latter which stablizes the shoulder blades and provides the foundation for so many other upper body exercises. Weakness in this area can limit your ability to perform at maximum levels with outher upper body lifts like a simple bench press.

For a simple bar hang, all you have to do is grab onto a pull-up bar, like you're going to do some pull-ups, and just hang for as long as you can. Don't re-grip, just hold on as long as you can with your initial grip. This will work your hands, fingers and will torch your forearms. Grip strength, of course, will provide for better results in many other activities, lifts and sports.

To get your back into the act, pull your chest up to the bar and hold for 20 to 30 seconds. When this becomes routine, add weight by using a vest or a dumbbell.

Several lessons learned this week. 200 pulls was pushing too hard and I need to embrace my own advice and not push to failure/maximum too often. Second, as always the case, with a little creativity, something good came out of my banged up palms.....a hanging contest in this case.

Pull Ups Across the Pond #3

With the time running out on my buddy Blair (Anywherefit) who is set to return home from his 9 month stay in Europe, we agreed on installment #3 of our coordinated work outs across the ocean. Keeping with tradition, the intention is for the work to be pull up "centric" and for this edition, we were not lacking in that department.

Run 1 Mile
200 Pull Ups (2 pulls, then One Burpee x 100)
100 Burpees
Run 1 Mile

The work out was modeled after CrossFit's GI Jane. I was calling it GI Jane and her sister (since we were to double the pull ups and do 200 in lieu of the 100 in the original). After texting a few buddies the idea, I quickly got a note back suggesting we call it GI Jane and her "bloody"" sister........my friend had no idea how true that would be in the end. Graham from Balance Gym wrote, "This was a little like Murph - the CrossFit workout that tests all athletes".

So I enlisted a few a few friends and we all gave it a try. Common theme among all of us: REALLY Banged up hands. At 130 pulls for me and somewhere in the same neighborhood for Ed, hands tore; making the last third a real challenge. Graham had a similar story and ended up modifying the sequence a bit. He said " so the first 20 rounds were fine, but then I started getting blisters. I brought tape, but not chalk. I got to round 30 before my grip started to fail me. I moved on to jumping pull ups: 10 jumping pull ups to 5 burpees for the remaining sets to get to 200 pull ups/100 burpees".

The Damage was as follows:

Graham: 52:10
Ed: 39;20
Eric: 35:25
Frank 35:30
Blair ?? (yet to be revealed)

It started out innocently enough, but lesson learned on the high volume pulls. We all agreed that chalk would have helped mitigate the ripped up hands a bit (but none of us used it). For Graham, a little baking soda might have been helpful; somewhere around 70 burpees in, he dropped to the ground and got stung by a bee.

Bee stings, torn hands and bruised egos. Makes me glad Blair is on his way home from Europe. Pull Ups Across the Pond is a wrap!

Bars.....Forever

Well, the questions just keep coming so I will stick with it for another week. First, it was about the ideal thickness of a bar, then the finish and now lots of comments and inquires about strength and durability. I have had several guys quiz me on whether or not a bar would collapse or bend under the weight and abuse one would expect in most gym settings.

I gotta tell you, I can't even fathom what kind of bars these guys may have bought or made based on the stories they tell....ouch!

Now, this certainly isn't a new topic for Steelfit to address. After all, Steel is the main attraction in the products we advocate; "Steel for Strength" is our mantra for good reason afterall.

Steel itself is an iron alloy and iron alloys are mixtures of iron with other elements. In the case of most common steel, iron is mixed with carbon which gives it its strength and durability, making it the perfect match for our challenge of strong and durable pull up bars.

With that said, many of the wall mount pull up bars you see for home gyms, doorway types and other commercially available models may be made of steel(and many are not), but that does not make them all equal. You want to look out for those that use light weight wall pipe versus structural grade standard or extra strong steel pipe. If you come across a bar made of another material....aluminum, etc., then run. Also, check out the fabrication which is just as critical when assessing whether the bar will hold a 300 pound guy kipping away at top speed. Are there a lot of bolts that hold the brackets, bars and other components together? Welded joints are ideal, limiting the number of parts that show up in a bag for you to assemble and increase strength, durability and overall quality.

Often the culprit behind those sagging, bending or otherwise ineffective bars is not the bar at all but the quality of the install or the integrity of the surface it ishanging on. If hung hastily or without the proper hardware or expertise, even the most durable of bars won't do much for you in the long run. Don't rush the install and take the extra time to seek some help if you are unsure of the integrity of your install location and best method to ensure success.

Good bars are made with structural grade steel piping. While hanging the bars correctly and on a wall that can handle the load is key,attention to detail, hand welding and minimal bolts for assembly will ensure that your bars will last......forever.

Bars...Au Naturale!

Polished chrome, powder coated, galvanized, padded, textured, painted, etc. The number of questions I have been fielding lately regarding the actual finish on pull up bar surfaces has ramped up; hmm.

Like everything, personal preference is going to ultimately prevail. There is no right or wrong and it comes down to comfort and performance results. As you know, we are all out there using pull ups in our strength building programs in a variety of ways. My personal use of a bar is going to vary from the next guy, so the surface I am hanging from may differ as well. Sometimes the answer is simply, "it's what we get used to".

So what about all those surfaces? Well, if you want it, there is someone out there selling it; a smorgasbord for the taking. From our perspective, we are of the opinion that most of the manipulation is simply not necessary. In our view, raw steel, minimally treated, provides the most natural and most effective all-purpose grip for all pull up variations. A simple agent used to blacken the steel leaves the integrity of the surface in tact, but gives it a rugged and cool look. Over time, with the natural oils from your hands, combined with the sweat and effort from some killer work outs and the bars become well conditioned; perfect for pulling.

As for galvanized bars specifically(think chain link fence),it won't alter the grip surface much. But unless you are using the bar in an outdoor application where weather proofing is a requirement, it's a step and expense that won't add much else.

So, it may not be advisable (unless your motives involve more then strength building)to hit that next set of pull ups in YOUR Birthday Suit...........but for our money, letting the bars you are hang from go "au naturale" is the only way to go!

Avoid Injury and Stay Strong (Minded)

At some point in time, we have all tweaked , strained or down right damaged something in our quest to stay fit. And along with the physical pain comes the mental anguish of not being able to do what your mind is trained for and wants to do. Long recovery injuries can really take their toll mentally; I have been nursing a shoulder issue for 6 months now and can honestly say that it has come close to pulling me down.

To be clear, the goal for all should include avoiding injury at all cost. We often get carried away, push too hard, lose concentration during reps or don't warm up and skip stretching properly; all recipes for trouble. While all work can lead to potential issues, pull ups can leave us especially vulnerable and high volume kipping adds to the opportunity for something to get out of kilter.

A few thoughts to consider:

Try to only go to fatigue when you are testing your maximum. This really includes most exercises that involves lifting external weight and is particularly important when addressing the pull up.

While we are all tempted to push it to the wall each time we hit the gym, don't exercise to fatigue too often. It's easy to do with pull up exercises (especially a WOD with high volume reps required), but it will lead to injury if done too much. Your technique is likely to be poor in the last few reps before fatigue, and there's a danger of straining a muscle....I have been there for sure.

So when that injury does happen(shoulder and back most often) rest is key but SO hard for many of us. The thought of taking a few weeks, months or even more off plays havoc with the mind. It sucks to lose that training time with the pull up, but there is a point when it just has to happen. Of course a doctors visit is always advisable if things don't improve over time with rest but often a visit to a good massage therapist or a dose of physical therapy may do the trick.

While healing the body is the obvious goal, the mental calisthenics caused by physical hurt is sometimes just as hard to cope with, if not harder. From my personal shoulder experience, the best advice I can give is to find something that you need to work on that does not aggravate the injured area, but didn't necessarily earn the necessary training time to master it when at full health. Set goals, make progress and through small victories, the distress from not being at full strength isn't nearly as hard to deal with. Double Unders were one of my focus areas with my shoulder injury holding me back a bit from other work.

The mind game may be hard to manage so one best just avoid injury altogether and stay strong minded with no distractions!

Hanging up the Bands..... for Good

As I have said many times, the "pursuit of the perfect pull up" is a personal quest, defined by each goal we set and each milestone achieved. It is an evolution that moves over time and is as unique as each person who takes on the challenge.

I have had a blast watching the progress of my friends Lisa and Patricia over the last eighteen months. I had casually introduced them to CrossFit and that is all they needed. At first it was an introduction to CrossFit, but it quickly transitioned to a complete commitment to it; to the point where I feel like a light weight most times when comparing notes on recent PR's and work outs. They are loyalists at Potomac CrossFit in Virginia, one of the many great CrossFit affiliates in the DC area (and growing rapidly). As one would expect, I have been particularly interested in their progress with pull ups and Lisa's recent success (30 unassisted pull ups in a morning WOD) has once again confirmed my thinking on the subject. I asked Lisa to share her personal journey including the major milestones, obstacles and successes along the way :

* Started foundations in November of 2008, completed in December; initial introduction to kipping pull-ups
* Practiced kipping pre and post WOD’s in foundations
* Early encounter with PU’s in Foundations 21/15/9 – used green band for assistance
* Ended up with Compartment Syndrome – arms were swollen for days, muscles and tissue were rock hard in my arms
* Got the kip down pretty well with some practice but had trouble with stringing them together
* End of December 2008 was able to string together 3 or 4 consistently), still with the green band
* End of January 2009 I progressed to the blue band with Heavy Fran
* Mid February started experimenting with the tan band – one at a time; still using blue in the longer WOD’s – for higher reps
* In May, started using thin tan band in WOD’s with less reps – coaches comments compared it to a rubber band "so why bother"
* Started playing around with kipping not using a band, was lucky to get one, still needed a blue band for strict pull-ups
* By June pretty much gave up the blue band
* Mid summer was able to get a couple (max of 5) kipping without a band but not large number of reps – still a happy day!
* January 2010 focused more on flexed arm hands and negatives in order to improve strength for pull ups
* January 23, 2010 – MAJOR Milestone; first WOD sans band – was supposed to be strict but did kipping and was happy
5 Rounds
3 Front Squat, 70% 1RM from 100104
6 Strict Pull-ups
9 Burpees
* Coaches recommend reducing reps in the posted WOD in order to do them well and without a band
* Workout recently was highest number of pull-ups yet with no other exercise in between, not unbroken, but legit kipping pull-ups…YES!!!!!!!
20 DB Push Press, 25#
30 Pull-ups
40 Kettlebell swings, 1 pood
50 Sit-ups
60 Burpees

Lisa says that It still depends on the day, depends on what the previous few workouts have been and how the arms and grip feel - some days are better than others but it is always a great feeling to do it! Off the record, she shared that all of the above came with the expected share of callouses and torn hands......of course.

What I personally love about Lisa's journey is that it once again proves that the pursuit takes each person down a different path and while she has reached a specific destination, another leg of her journey begins immediately....and The "Pursuit" Continues.

Lisa's final words; "Baby steps…have come a long way and looking forward to the continued improvement! Every day is a new challenge!"

Taking This Week Off

The Steelfit blog is taking a break this week. CRAZY busy with work,family and Steelfit. Managed to run a 1/2 marathon this weekend too; Steel for Strength is spent!!!

Back next week!

2010 Pull Up Challenge - Final Update

Log book says we surpassed the 2010 repetition mark this past week; nice!

Reflecting on the last 3 1/2 months, the education alone has been eye opening for sure. While I thought I knew something about pull ups before, what I really garnered was how much more there was to learn.

Human physiology, muscle impact, variants, technique, history and so much more has entered into my pull up vocabulary, I am feeling a bit overwhelmed and "validated" at the same time. Before you say that I am getting carried away, let me assure you that I am grounded......but even more passionate now if that's possible.

Bottom line, pull ups are incredibly simple (not easy though) yet complex and powerful at the same time. They are the purist and most natural way to strengthen and build muscles in your back; we all want lats that resemble wings, no? But, pull ups will also sneak up and surprise you with their profound impact on your arms (biceps and forearms), and total core. I can promise you that this guy hasn't done and arm curl in four months, yet biceps are more pumped than ever. As I have said numerous times before, the pull up is the king of all back exercises in my view, providing benefits to every color muscle on the image I included along with this post.

It is perfectly clear that I am more of a STUDENT of the exercise today than than ever before and this "Pursuit" we initiated just keeps getting better and better. There is so much more to explore and learn!

Playgrounds are for Pulling

Guest blogger and buddy, Ed Merrick shares his thoughts on training and his recent pull up adventures...............................

"Last Sunday, I was telling Frank about how I turned my neighborhood playground into "PlayFit". As I described the different exercises, he suggested I guest write for his weekly blog. I had actually already started an email to him about my workout and really should have hit send days ago. Unfortunately, I’m a procrastinator by nature and couldn't’t get this out until this Saturday evening. In retrospect, the timing worked out well since he introduced me to the book “Convict Conditioning” from his post last week. I was intrigued enough about the book that I bought it; –it arrived on Thursday and it was finished by 1 am this Saturday morning. Ironically, much of my workout last Saturday on the playground parallelled.a few of the concepts introduced by this book.

As background, Frank introduced me to Crossfit about 9 months ago. Prior to joining, I was in relatively decent shape and most of my workouts were centered around the martial arts. For the better part of my life (since I was 9), I’ve been active in the martial arts. I currently teach a very traditional form of Tae Kwon Do and Hapkido (not one of those belt factories you might run into). This has always served as a base for every other activity I’ve pursued – basketball, surfing, and just about anything else given the time constraints associated with being a father, a husband and having a job located in another state. Crossfit has turned into a great compliment to not only my martial arts activities, but also my overall life and I seem to be sinking deeper and deeper into the Crossfit-style of life (if there is one – on the paleo diet, pumping protein, constantly looking for any place I can do a pull-up or dip, etc.). I blame this all on Frank.

An common thread between Crossfit, “Convict Conditioning”, and my martial arts experience is that a good workout can be done anywhere, any place, and with little or no equipment. One should not ever be limited by what they don’t have – they should make use of the resources they do have. My original instructor, Grandmaster Shin used to say that a martial artist could stay in shape on a desert island without any of the fancy gym equipment or heavy weights. I’ve always believed that to be true, but it took me about 30 years to really know it to be so.

A trip down to the park in my neighborhood last week proved the case. Last Saturday, I turned the local monkey bars into a pull-ups/situps extravaganza. The bars are too close to kip so only a slow and steady pull-up is achievable. A quick transition to the top led to hanging situps. This was the first time I’d ever tried them, in repetition format. It actually got a little scary as I started getting tired and wondered how I would get down…. Nevertheless, it felt great hanging upside down from pull-ups imitating Rocky Balboa getting ready for his Russian fight.

Next, I ran down to where the spider web was located and knocked out a set of what I’ll call transition pull-ups. I’d start on the two bars leading to the center anchor and do a few pull-ups. Then I’d pull and leap up to the anchor bolt above the bars.
The anchor bolt, shown here, was a tough transition while hanging. It took 3 tries before I could pull on the support bars and leap up to the anchor bolt and then run through a set of pull-ups. What really made this interesting was the unique position of my hands. I actually had to wrap my hands around the bolt in order to hang on. It was definitely a different pull-up than I’ve ever done before (at least intentionally).

Once done with the spider web, I moved onto the swing set. I never knew how challenging the swing set could actually be. I started at one end of the swing set, knocked out a few pull-ups at the archway, then without falling I transitioned to the central bar and “walked” hand over hand to the other end and then knocked out a few more pull-ups. Moving through the swings proved a challenge as well as doing pull-ups on the larger bar in which I was pulling from.

Finally, I moved to the central part of the playground and did what I’ll call “up/downs”. Notice the fenced-area at the top of the main structure. Well, I jumped up to those bars and pulled myself to the top. After reaching the top, I ‘walked down’ to the bottom. Doing a few sets of these (climb up and then down, then back up) really took its toll.

All in all, I was able to turn my local playground into a real workout area. Aside from scaring the parents (thinking that I might kidnap their kid - no thanks….), it was truly a rewarding revelation. The playground has now become my choice of workout areas. Every time I drive into my neighborhood and pass the playground, I have this urge to jump out of my car and pump out a few pull-ups on the monkey bars or knock a few “up/downs”. The truly unfortunate thing in all this is I’ve turned into a pull-up whore. If there’s a place to do a pull-up, whatever type, I’m headed that way. My martial arts class has a chain hanging down to support our heavy bag (which is never up). As I have my students run laps at the beginning of class for their warm-up, you can find me hanging from the chain – knocking out a few pull-ups.

Yes – I’m addicted to pull-ups – and the playground (really any playground) is becoming my gym of choice"

"Convict Conditioning"

My personal thoughts on this new 304 page strength training manual authored by Paul "Coach" Wade. I was turned on to this book by my friend Jim from Beastskills; he thought I would be especially interested in the chapter devoted to the pull up and the photos included there.....more on that later.

As I have said often, I don't pretend to be an expert, just a fitness enthusiast, passionate about pull ups and a guy trying to stay healthy. I call it like I see it from my own "average" training perspective and personal experiences.

Well, I devoured this read quickly and really liked it; very different from most fitness books and articles I have read for sure. It's hard to say exactly why, but I sense that it's because the author comes across as believable and supremely credible. I connected with the material and can definitely see myself using it daily; not just reading and filing it. The writing style is gritty, authentic, backed with historical context and surprisingly entertaining for a "manual".

The authors passion and theory behind "old school" body weight training as compared to modern day gym training is presented in the first part of the book. His no nonsense writing leaves no question where he stands on the topic of body weight strength training as the most effective way to build real, functional and supreme strength. This is followed by a deep dive into the "Big Six" with a dedicated chapter for each of six major muscle movements: Push Ups, Squats, Pull Ups, Leg Raises, Hand Stands and Bridges. For each of the six, he outlines 10 steps to mastery, a simple to follow progression from the easiest to the most skilled variation of each major movement along with other variants and things to consider and try.

The manual is well organized and presents a compelling and unarguably convincing case that dumbbells, barbells and all weight machines are simply modern day obstacles to achieving real strength. It left me excited to incorporate the methodology into my work out plans for sure. I'm afraid however, it won't convert me to a practitioner in the purist sense; can't see myself giving up everything I do today and starting over. I would imagine that for many this may be the case. While the author concedes to this reality in a brief mention, finding the right balance between cardiovascular conditioning, functional weight training, in concert with body weight training is certainly what I plan to do next.

WHAT I LOVED:
There is a lot I really LOVE about this book and as stated, I'll be using and sharing it for certain. First, there are no promises of quick fix strength gains. This is not an infomercial or fad work out program and the author preaches the virtues of patience, discipline and hard work. I love the methodical approach prescribed for progressing through the major muscle movements and the true commitment required to earn success. Second, and needless to say, an entire chapter was devoted to the Pull Up; my passion. The king of all back exercises in my view, is affirmed as totally under-rated for its endless benefits. In this instance, I too can't wait to start from the beginning and work my way up to the master step. Finally, but certainly not all that I love, is the validation that serious training does not require serious money, fancy gyms and the like; no frills input for superior output.

WHERE I STRAY:
Unless you are completely new to any form of strength training, going cold turkey without any added weight seems unlikely. While I can appreciate the argument that heavy external weight could create unnatural imbalances, some high intensity weight training strikes me as an appropriate complement. Also, not ALL weight comes in the shape of man-made plates, barbells and machines. My afternoon in the yard hauling large stones, removing downed tree limbs and flipping 200 pound railroad ties reminded me of that. The author references the natural evolution of man in the earlier sections of the book. For me, I think about the men from earlier civilizations who were responsible for building grand palaces, pyramids, coliseums, etc. I suspect that moving objects heavier than their bodies aided in some fashion to their strength development.

As it relates to the Kipping Pull Up, I am in disagreement with the characterization that they are "cheating". As I have chronicled in the past, kipping is only cheating if you kip while intending to execute a strict variety of pull up. Kipping pull ups are a different exercise altogether, providing unique benefits as is the case with most compound movements. I am of the the belief that the only cheating that occurs is if you opt for one variety over the other.

So what about those photos in the chapters on Pull Ups and Leg Raises Jim thought I would like? Unknowingly, the exercises were all demonstrated on the original Steelfit pull up bar we built. WOW!! Feeling like a proud father, it is validation for certain of our commitment to the real deal; rugged, authentic and serious bars as an integral ingredient for any serious strength training regime. Our Pursuit of the Perfect Pull Up continues...."Convict Conditioning" will help many on the journey. It's a Must Read!!!

Pull Ups Across the Pond.....Part 2

The second installment with my friend Blair Morrison of Anywherefit and joined by a few of the gang at Balance Gym in DC.

It was my turn to program the work out and was determined to get lots of Pull ups into this one. Also, the double under has been an evasive skill for me personally and a focus of extra skill work since January; still not there, but no better way to force the issue then to include them in a timed work out.

For Time

50 Double Under
Pull up Ladder 1 to 10 with Burpees
(one pull up, one Burpee, two pull ups, two Burpees, etc)
50 Double Under
Pull up Ladder 10 to 1 with Mountain Climbers
(ten pull ups, ten mountain climbers, 9 pull ups, 9 mountain climbers)
50 Double Under

Blair - 15:13
Frank: 18:47
Ori: 13:13
Eric: 21:07
Graham: 28:00
Luis: 21:04
Demetrios: 21:18
Ross: 25:20



This was a really fun work out.............just glad the ladder on the way down was coupled with mountain climbers and not Burpees. The key to a low scoring time however, is the mastery of certain technical skills. Unless you "have" a double under, you are toast. At the same time, if you don't have a kipping pull up, the 110
reps in this routine are brutal.

Interesting observations on this one overall though. When looking at the performance of the group that participated, we had athletes on all ends of the spectrum. Blair and Ori have the technical skills down pat and their times reflect it. My Achilles heal continues to be the double unders and Eric will surely make the kip a personal goal in the weeks to come. The others all had a little of this and a little of that. Add in the endurance requirements of the burpees, mountain climbers and lack of any scheduled rest and there was definitely something for everyone. This is EXACTLY what makes high intensity training so much fun; presenting a different challenge altogether for each person who participated. While we all completed the same work out in theory, it couldn't have been more different for each.

Looking ahead to the next edition......Blair will have moved on to the UK and will surely find suitable bars to hang on.....Part 3 coming soon!

Checking in on the Challenge

As we start another week and almost 3 months into 2010, my log book shows 1470 pull ups completed......540 left to go!

A quick reminder on the intent of the challenge; see how long it would take to do 2010 reps during the course of normal programming. Experimentation and pull up variety has ruled the way to date and heading toward the final third, the plan is to program work outs with higher volume requirements......a sprint to the finish sort of speak.

It's almost April and the first quarter of this new year has already played out. For so many, each year begins with new goals and personal challenges (fitness goals, professional aspirations, personal achievements). So where do YOU stand? Are you still squarely on target to the original plan or have you been pushed off the mark a bit. Unfortunately, after starting out strong, too many people, including me, experience minor set backs, struggle to get back on track and eventually just give up. This is fully understandable, but also not impossible to overcome.

I was pulled to the side by a colleague at a business function last week. He wanted to share that his decision to compete in an Olympic distance Triathlon later this year (which I strongly encouraged) is now on target and his progress so far is exceeding expectations. In mid February, this same guy was cursing me, while struggling to get into a training rhythm; on the verge of giving up at that point. Gladly, he didn't quit and he is now over the hump and on his way.

Like most things that are really worth it, discipline is vital and positive reinforcement either from within or from an external source is often what it takes. Reach deep within at this point (after all it is ONLY April) and start again if you don't find yourself where you had hoped to be. Let others know what you are trying to accomplish and invite them to help you stay honest. Modify the original goal if necessary if it was too ambitious and make sure that whatever you set out to accomplish is realistic, measurable and has a time line attached to it. Finding someone to tackle a challenge together (especially a fitness goal) is a proven and widely written about strategy for securing success. Do whatever it takes to get back in the game.

My simple pull up challenge was more of an experiment than a major goal. Large scale fitness challenges that top my list this year include two off road extreme adventure races, an Olympic Distance Triathlon and the big goal to finish a Half Ironman this fall. For a variety of reasons, I have been pushed off my mark on a couple of occasions and have been struggling to stay with it. It happens to everyone, I suppose.

Trying to re-focus, I ran in the first off road adventure race this morning (through 5 stream crossings, loads of mud and over a forest of downed trees) have just enlisted a training partner for the Triathlon and am close to convincing others to tackle the Half Iron with me in the fall. Also, I just posted my plans on this public web site; more pressure to follow through. Now, with only 540 reps to go on the Pull Up Challenge (and a plan to kip my way through them)........I am fighting my way back.

So you too, should dig deep, engage others and get back on track! It's ONLY April (almost) after all.

A Day of Soccer.........and More!

Spring has arrived in the DC area with 70 degrees and awesome weather today. It was just in time for Scrimmage Fest; an entire day on the soccer fields with the kids. They are getting their first touches on the ball for the season and fortunately, the day was perfect to be outside.

As luck would have it, my buddy Ed and I had duty together today. His introduction to CrossFit was about a year ago now and like so many of us, he's hooked. As much as we enjoy watching the boys, at about mid-day we were both getting the itch to get some work done. Ed travels allot (by car) and keeps a small arsenal of equipment in the trunk. So, in between matches, we schemed up a short WOD (with pull ups of course), and when the time was right, we snuck away to enjoy the outdoors and to give it a try.

5 Rounds for Time:
* 10 Thick Bar (Goal Post) Pull ups
* 10 Russian Power Swings (50lb Kettle bell)
* 15 Push ups
* 20 Goblet Squats (20lb Kettle bell)
* Bear Crawl (100 feet)

Pull ups were really fun. The goal post had some swing to it, which made it interesting and the super thick bar was an awesome test for the grip. The Russian Power Swings were new for me; kettlebell swing to about chest high and then with force, thrust it back down between your legs. Bear Crawl is always fun, but after the third round(coupled with the squats), they were starting to take their toll.

Overall, a challenging but quick work out. I finished at 12:07 and Ed at just over 15 minutes, before our quick dash to the side lines for the next game.

Today yielded a couple of reminders for me.First, it doesn't take much to get some work in and wherever there is a bar or "something" to hang on, pull ups are fair game. Second, the "Pursuit of the Perfect Pull up" will always be an individual quest. In my friend Ed's case, he set a target this year to conquer the "muscle up". After weeks of working on chest to bar pull ups, his first attempt above the bar was met with success and then some. His perfect pull up at the time was the chest to bar variety that helped in marking the muscle up off his list by February. Lastly, we all find ourselves juggling multiple priorities, and finding balance is and will always be the key to keeping it all together.

So, today was a Day of Soccer..............and more; never mind those soccer mom glares as Ed and I hauled our Kettle bells across the field.

Grid Work.........Unconventional Training?

Unconventional is a label that many have used to describe CrossFit style training. The focus on body weight resistance and the use of other simple equipment (think tractor tires, kettlebells, ropes, slosh pipes, sand bags and the like) defines this non traditional approach. As we know, the methods employed focus on functional fitness and strength, resulting in high intensity and more efficient training when compared to conventional methods. We even found some research out there suggesting that this type of training might be effective not only in improving physical performance, but also in enhancing a person's mood and mental health... strong AND happy......BONUS!

Steelfit introduced the Strength Grid a few months back at the new CrossFit Balance in Washington DC. It's been a blast watching them incorporate the GRID into some of their regular workouts and skill work. A recent blog post comment made by a determined athlete said, "shoulders are toast and hands torn up, but I want another another shot at the Grid"......so cool!

If Body weight and Grip Strength training fall into the unconventional category, then the Strength Grid has found its rightful place. In fact, find some industrial steel I-Beams or other steel structures out there (bridges, construction sites, building frames, stairwells, etc) and you too might just have yourself an "unconventional" playground. Put it to the test, and the benefits will amaze.

Hanging, swinging, pulling and twisting are among the many options. Grabbing and holding on to the flange of a steel I-Beam is not natural and can be pretty difficult. The varying surfaces, grip holds and angles within reach will force movement and awaken sleeping muscles. While an attempt "around" the entire Strength Grid is a common obstacle course challenge, there are endless other exercises that can be incorporated. One thing is for sure, relying on your body weight for resistance, you are forced to use use multiple muscle groups for just about every exercise. Due to the different surfaces that you are forced to grasp and the hanging that is a prerequisite (if your not hanging, you are on the ground), grip strength gets an ultimate work out.



Exercise Ideas:

+ Strict Pull ups (both hands grip same side of flange of I-Beam) See pic
+ Commando Pull ups (pulling up to alternating sides of I-Beam)
+ Spider Crawls (crawl along I-beam hanging underneath with both hands and feet grasping beam)
+ Toes to Bars (hand on either side of I-Beam)- try raising legs to alternating sides for extra work
+ Hanging Knee Raises & Knees to Elbows
+ Ladder Swings (think Tarzan)
+ Alternating Ladder rung pull ups (While crossing ladder, pull up at each rung before progressing)
+ Inverted sit ups (hanging upside down by legs from ladder rungs)
+ Hand Walk "sprints" (sprint along the underside of an I-Beam span)
+ Hang for your life (hang until failure from I Beam holding bottom of flange)

So, whether its a Strength Grid designed expressly for the purpose of training or similar structures in a real life setting you scout out, GRID work is WORK indeed. Unconventional I suppose; variety and creativity still rule the day!