It’s not pretty, but yesterday I got my first (and second) Muscle Up!!
I started putting in dedicated time and thoughts to this last December at my Level 1 Cert. I really wanted to get it done then, but I was not ready.
Over the past 10 months, I put a focus on lots of strict pull ups and dips and ring dips and did a few 1 on 1 training sessions with our trainers and it all paid off.
A couple of pointers:
- Do a lot of pull ups, dips and ring dips. You do need some strength as you are going to land in a very low ring dip.
- Warm up: Stretch your shoulders and do a few muscle up transitions on a lower set of rings.
- Pull to your hips by leaning back, not just pulling harder. This is not like a super high chest to bar pull up.
- Record some video of your attempts, ideally using a camera that has slow motion play back (I like Ubersense)
- Do a session with a trainer who can give you specific pointers.
Here’s Doug Chapman explaining a pull up / dip complex:
Hmmmm…. this chart shows my performance index across Back, Front and Overhead Squats. I’m not sure if this is highlighting a strength as much as it’s highlighting some weakness, or both, but I love it! I’m very close to doing a body weight OHS. I was able to get two reps at 180, and I weigh 183. I can’t wait for it to come back around.
It’s super motivating to find things you are good at. There’s a boat load of things that need work (see: rope climbs) but all it takes is one little nugget of success, and I get all pumped up for the entire world of CrossFit.
It’s in the books! the NY Rhinos defeated the LA Reign 20-15!
It was fun to watch, and exciting sharing this new fitness based sport with the family. We were cheering for New York, so it was an aded bonus to get the win ;)
Overall impression is that there is just a whole lot going on. I found it hard to get amped up for much of anything, which was surprising to me. The best event I have ever seen (from me sitting on my couch’s perspective that is) was the Overhead Squat event from the 2014 CrossFit games. My wife and I sat and enjoyed that after the kids went to bed, and we were both glued to the set, pretty much on the edge of our seat for every lift. Didn’t matter if it was one our favorite athletes or not (although Julie Foucher going for a PR was pretty exciting!).
I had some pretty big expectations for this, and I’m not quite sure if they fell short. The NPGL put a big focus on making sure the fans were able to see who was leading at any point in time, and that worked well. And that was important, but keeping a better view of the action, sticking with an athlete for a longer period of time continuously, vs. jumping around may make for amore engaging and exciting coverage.
The bottom line, I’m looking forward to the next matchup (DC BRAWLERS @ PHX RISE | 8.23.14 @ 9:00PM ET) and watching them improve the experience throughout the inaugural season.
This weekend was filled with our enjoyment of the 2014 CrossFit Games. The coverage this year was fantastic. Using the ESPN apps on our Apple TV and iPad, we were able to watch as much as possible (when we were not out riding bikes and playing at the park that is).
I think the two highlights came at the book ends of the Games. First, the Overhead Squat event was ridiculously entertaining to watch. It was non-stop action, and was very easy to see who was winning, and who was struggling, and of course it was awesome to watch Julie Foucher go for and get a PR at 231 :)
Here’s the link to watch the OHS event: http://espn.go.com/watchespn/player/_/id/1932245/
The other highlight moment of the games for me, came by watching the final event (Double Grace) with the whole family gathered around the iPad in my daughter’s bed (after bedtime) Sunday night. All cheering for Julie, and all so proud of her 3rd place finish overall this year.
Whether it was while eating our snacks (as pictured above), from the comfort of the couch, or just on in the background while Lexi teaches JJ how to Jerk (as pictured below) my hat goes off to CrossFit and all the competitors and people that put this on. Such an awesome way to keep me and my family excited about fitness.
Very excited to cheer on Julie Foucher and Merrill Mullis at this year’s CrossFit games!! Good luck to you both!!
Here’s a shot from Regionals of Julie and her #1 Fan ;)
Well, after 6 years of being vegetarian, one of which was spent vegan, my family and I have decided to take a hard 180 and have converted to the Paleo AIP (Autoimmune Protocol) diet.
We made the switch about a month ago due to a years worth of strong encouragement from my daughter’s doctor and even more from my previous doctor (who I stopped seeing partly because she was such a jerk about me being veg). So in an effort to fully maximize our health, we are all in Paleo AIP. I had my doctor run a full panel of my blood levels, so I’ll be tracking any changes there. I’ve also been taking a weekly read of my weight and body fat metrics using an Omeron Body Metrics scale.
So far, after a month, I have to say I feel like I have more energy, and my CrossFit performance seems to be improved. I’ve lost 4 pounds as well as decreased body fat slightly. Which is surprising since my calories have gone way up and my fat consumption is through the roof compared to what it had been.
What is Paleo AIP? Paleo AIP is a subset of the Paleo diet designed to heal and seal a gut that has been having issues. We think my issues come from a history of too many grains and especially wheat (which we gave up just about 2 years ago). The diet itself means no grains, no nuts, no nightshades, no beans, and no seeds. I can’t explain how hard it has been to give up cashews and jalapenos.
My CrossFit Level 1 Cert was actually very helpful for me in this transition. They discuss nutrition a lot in the class, and they make a fairly strong case for a Paleo like diet. So trying to drive motivation from potentially increasing my strength and overall fitness is something I’ve been focused on during this transition. Whether or not I’m picking up gains from a placebo effect remains to be seen, however there is a lot of personal data on this for me.
I had plateaued a bit on some things, and my BeyondTheWhiteboard.com level has been holding strong in the low 30s for some time. So we’ll see if that gets moving. It jumped 2 points this last week, thanks in large part to my Murph PR :)
More to come on this for sure. Now it’s time to get back to my bacon…
My daugher and I had a fantastic time at the Regionals competition last weekend.
Anyone who claims CrossFit not to be a sport, has not experienced it through the eyes of a 4 year old fan.
The event was lacking nothing. Teams, crowds, sponsors, judges (making calls for us to argue for years to come), announcers, cheering, winners, entertainment, and above all, tons of fun.
It was a great production, very well ran. We had an absolute blast, and it created memories that will last for my lifetime, and I’m sure my daughter’s as well.
Thank you CrossFit! And big Congrats to Team HyperFit! and Julie Foucher! You made us all proud and even more happy with how well you all performed!!
Here’s a link to my pix from the event:
And here’s a few shots of us hanging out and supporting the team… and taking some pool time in ;)