Sunday, January 31, 2010

On the Wall!


Impressive, oversized bar systems suitable for large groups are found in many CrossFit boxes and other gyms. They take on all shapes, designs, dimensions and I love checking out what the local "steel" guys helped build. It's that ingenuity and creativity that I speak of so often.

Large systems are not always practical however, especially in homes, garages, and local gyms with limited floor space. Worse yet, the lack of space may often lead to the omission of a good pull up bar altogether which would be a crime. That's where a good wall mount bar comes into play, making it inexcusable to not have a bar for enjoying the many benefits.

We have built and outfitted many enthusiasts locally with Steelfit bars over the last year or so. Along the way, our friends and clients have helped "design" their perfect bar and the result has been our official entry into the "on line" market now with a collection of our four most popular bars......for now.

Our new web site and on line store is open for business at www.Steefitstore.com but this is surely just the beginning. The reserve of ideas for even more unique bar configurations is rich with hope and the insatiable appetite we are finding for custom designs and large scale projects is truly staggering.

I have taken a quick moment this week to share this news, and we appreciate the indulgence.

Back to serious "pull up " business for sure on the next installment so please keep the great ideas flowing. No matter how off the wall it might seem on the surface, it might just be the next great bar "On the Wall"

......... from Steelfit, or course.

Sunday, January 24, 2010

Disney Imagineers.......and Pull Ups?



For two weeks, I have been on the road and staying in hotels. While I had access to decent gyms, the experience reinforced for me the reason why Steelfit was born.

Pull up bars just don't make it into most typical gyms. When they do, what you find is typically a "too short" bar with abrasive surfaces built into a multi-purpose apparatus. Needless to say, everything but simple strict pull ups is a real challenge on the hands and the height will work for some athletes, but certainly not all; definitely limiting.

From "Why Steelfit", I wrote: " 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"

I went on to say in that same post: "the ingenuity and creativity demonstrated by friend/trainer Blair Morrison 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."

The closing comment from that early post was "The only limit we have is our imagination !!!

So back to my experience from the past two weeks. The last part of my trip included some personal time off, making good on a Holiday Gift to my kids which included a visit to Walt Disney. Hence, the reference to Imagineers. These are the guys at Disney that let their imaginations run wild when creating attractions, rides, environments, sets, etc. No one is better then creating fantasy than Disney and the stuff they come up with can really be over the top. I definitely want some of what these guys are consuming!

If Blair (www.crossfitmobile.blogspot.com) worked for Disney, he would surely be an imagineer. He's known these days as ANYWHEREFIT and is devoted to the creativity and imagination needed to stay fit under all circumstances and surroundings regardless of the facilities and resources that might be available. The picture I have included is some inspiration he sent to me in an effort to come up with the next great bar design. Needless to say, Anywherefit is a friend of Steelfit and we recommend adding his blog to your reading list. It's his and many other fitness enthusiasts' passion and ingenuity that inspire me.

My recent posts have been focused on pull up variations in an attempt to jump start my personal work outs with more variety and creativity. While my 2010 pull up challenge is alive and well, its time to devote some energy back to the BARS themselves. This blog is and has been about sharing and finding great ideas to incorporate into the bars and other products we are working on at Steelfit. The new line of wall mount bars we are about to introduce are really cool and will satisfy the thirst for great bars in just about all settings; home, garage, gyms, etc. Stay tuned!

It may have taken a little trip to Fantasyland, Tomorrow land and Future World to bring things back in focus, but the vision is now clear; its about creativity and IMAGINATION.

One can only dream of what the Disney Imagineers would come up with if challenged to build a better bar......

Sunday, January 17, 2010

Keep Them Moving.....

Your hands that is!

Freestyle pull ups were the topic of my last post and I continue to have fun working on improvement. The value here is the diversity that is so important when doing body weight exercises like pull ups and achieving this can be most easily accomplished by changing grips.

So this week I continued to focus on “loading” my arsenal with more pull up options to incorporate into my personal workouts. By varying the pull up, you will hit different muscles each time. Wide Grip, Close Grip, Off-Set and a new favorite, the COMMANDO are now staples in my pull up diet.

The Commando pull-up is an alternative to the strict overhand pull up or underhand chin 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.

The grip is important to perform the Commando correctly. Stand sideways directly under the bar (not facing the bar, but looking down along the bar) and place your hands one in front of the other. When you jump up and grab the bar this way, your palms should be facing each other. Pull up and lower yourself down. Pull yourself up and slightly to the side of the bar (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.

For extra fun and challenge, do Commandos on a thick bar!

It really is that easy. By varying grips and pushing myself to mix things up a bit, the benefits appear to go beyond a simple cure for boredom and monotony in the work out. So keep those hands moving.........Commando style in this case!

Sunday, January 10, 2010

Freestyling.......So Cool!!!

First, a quick update on my 2010 Pull up Challenge. We got back in the gym and into the routine on Monday and after today's work, I tallied 150 pull up reps for the week; 1860 to go for this early 2010 experiment. Pull ups were incorporated into either warm up/skill work or as a component of our regular WOD on Monday, Tuesday and Saturday. Kipping on Monday in a short metcon and 10 rounds of 5x strict, thick bar pull ups between sprints on the Georgetown Exorcist Stairs on Tuesday.

The highlight of the week however was my experimentation with freestyle pull ups on Saturday. Holy crap!!! This is really hard stuff, but oh so cool. I love the creativity, freedom to experiment and "anything goes" attitude. Isometric holds, ab work, strict pulling, negatives,etc. The variety of movements, holds and the awesome upper body and core work as a result is incredible.

I have viewed quite a few demos of freestyle pull ups, but none more impressive than the one I have included here of Crystal West, age 44. I found this while viewing some CrossFit affiliate blogs and became instantly inspired; unbelievable strength and flexibility.

I have publicly stated that I am looking especially hard this year to seek out new pull up variety and challenge With just one week down, we are off to a terrific start and have a feeling it's going to get even better.

Sunday, January 3, 2010

My 2010 Pull Up Challenge

With a New Year comes new goals, aspirations and challenges. We have plenty of all of the above in store for this year to ensure a gratifying 2010 and we are certainly ready to get to it!

But not so fast......while most of us look back BEFORE moving forward, I've decided its really about looking back AND moving forward at the same time. I'm looking back at my favorite pull up workouts and looking forward by setting a target for 2010 incorporating those favorites & many others. So, just how long will it take me to do 2010 pull ups (in the course of normal workout programming)? Keeping a running total after each week of work, we will soon find out. Looking for and incorporating new pull up workouts will be a focus and I am hopeful of some input along the way.

Here are some of my favorite workouts from 2009 with a pull up component. Note that many of them are from CrossFit:

1) Pull ups
5 minutes, as many reps as possible

2) GI Jane
Run 1 mile
100 Burpee pull ups
Run 1 mile

3) Pull ups
Continuously running clock
Progressions until failure
1 1st minute
2 2nd minute
3 3rd minute, etc
4) Murph
Run 1 mile
100 Pull ups
200 push ups
300 BW squats
Run 1 mile

5) Lynne
5x through
Count total reps
BW Bench Press
Pull ups

There were, of course, many others that were great fun and full of challenge. In 2010, I will be searching especially hard to incorporate the pull up in a variety of forms. I plan to create some of my own new work outs and will collaborate with some friends and trainers to put together others.

So let's get on with the new year. In addition to the awesome personal and professional goals we've set, I know of at least 2010 reasons that will keep us going and "counting"!

Our Pursuit of the Perfect Pull Up Continues......................

Happy New Year!