“i always tell my residents this, so i guess i should tell you, too. to survive this you must: start with taking off your gloves, this blood is not yours. go on to the next patient. throw away your scrubs at the end of the shift. and then go home -to your husband, your girlfriend, your kids and hold them. hold them as tight as you can. cause without them, you’ll never survive.”
I lost my footing on consistent workouts after two weeks but I’m aiming to get back to 4 days a week of real training.
Today I took a step back and re-tested myself with the JT Hero workout from CrossFit with 3 reps of the basic ring series 1 as a warmup and then some static holds to finish out the workout.
Basic Ring Series 1: 3 reps
I’m really starting to enjoy this series more and more as I get comfortable with it. It serves as a great warmup for the rest of my exercise and I think I’ll soon transition from a basic pull-up to the proper muscle-up at the beginning.
JT Hero Workout: 21/15/9 reps, for time.
This workout is rough in all senses of the word but I think I managed a much better effort and level of efficiency than in comparison to my last attempt although I only knocked about 2 minutes off of my time. My ring dips are getting better after a recent breakthrough on body position at the bottom of the dip and I knocked out more than 2/3rds of the first set of 21 handstand pushups without stopping.
“How can you tell a real thought leader from a poser? In certain fields (e.g. medicine, law, etc.) there are groups that give accreditation and establish the legitimacy of an expert. Marketing is a whole different ballgame — anyone can claim to be an expert. With the media outlets available today, it’s very difficult for clients to separate real marketing experts from the get-rich-quick scam artists.”—Fifth Gear Analytics: Confessions of a Wannabe Thought Leader: 5 Questions I Can’t Answer
“The studios are completely co-mingled. As needed, a project team might have interaction designers, researchers, business strategists, mechanical engineers, software designers, graphic designers, technologists, modelers, and product designers all working for a single creative director and braided around a single problem. Each person can go deep on their individual speciality, but they have a natural appreciation for what each of the other disciplines are bringing to the metaphorical table because they sit at the same physical table.”—Building design teams like cables - Core77
After nearly a week off the rings I hopped back up on them for a basic set of exercises.
Four Corner Balance Drill: 3 reps left leg, 3 reps right leg
I asked Andy Fossett of Gold Medal Bodies for a bit of advice on some leg exercises and he suggested these. Interesting, slightly odd, and honestly not as intense as billed. Even in a full squat they feel like simple bar exercises that dancers do all the time. More like a warmup for mobility than a training exercise.
Adv Tuck Flanche: 4 reps x 8 counts
Added a rep and really trying to improve my lockout in the arms and not letting them bend.
Bulgarian Ring Dips: 4 reps
Adv. Tuck Yewkies: 3 reps, 2 reps
Much better technique doing this exercise for a second time.
False Grip Pullups: 6 reps
Felt much better about my false grip in this set.
Basic Ring Series 1: 3 reps
False grip pull-up, to inverted hang, to back lever, to inverted hang, to front lever. Really worked on my technique moving between the various positions.
Full Back Lever: Held at 45° for 2 reps of 4 counts
Really glad to be back up on the rings after five days off of them. Definitely feeling my progression and improvements, although small sometimes, are very noticeable.
“It would be easy to dismiss his paradox as a trifling issue, an irrelevant foible of human decision-making. But it actually helped lead to a radical revision of human nature. (Daniel Kahneman went on to win the Nobel Prize in 2002.) We’ve come to realize that we’re not nearly as rational as we like to believe, that the brain is driven by all sorts of inarticulate feelings and pre-programmed instincts.”—The Allais Paradox | Wired Science | Wired.com
I’ve taken a few extra days off this week from working out because I rocked my body with a 3 hour parkour session on Sunday. Added to that, I stressed my left elbow, most likely the bicep tendon, doing more than my normal share of gymnastic training on the rings last week and agitated it by doing cat jumps in parkour.
So a couple days off, but I have to say that parkour training was a full body powerhouse of a session. I was sore in ways I haven’t been since I trained capoeira back in Montreal.
I’m excited to get into something I’ve been putting off for a long time mostly due to the stress of injecting myself into a new social scene. It’s rewarding though, making myself uncomfortable, because I’m more than physically adept at jumping, running, climbing, and springing my way over and around urban spaces. I just needed to break the mental barrier to get to it.
I’m going to resume normal training on the rings tomorrow after giving myself an extra three days for my tendon to recover but it’s hard not to get up there just to be on the rings. I’ve been feeling really good about my progression but I don’t want to set myself back with a real injury, so today it’s going to be some stretching and yoga to keep my body moving but nothing strength focused.
More exercises from the GymnasticBodies forum today, most with strange names. It is thus dubbed the nonsensical workout.
Crank: 2 reps
So a serious abdominal exercise which I performed in an advanced tuck variation. Start in a hanging L Sit, rise to a front lever, then to an inverted hang, then back to front lever, then back to hang. Link here for a video of it.
Yewki: 3 reps, 3 reps, 1 rep
An interesting and difficult multi-plane pulling exercise where I performed the front lever section in an advanced tuck. Starting in a hang, pull up towards a pull-up then lean back while pulling to a bent arm front lever, then reversing. Link here for a video of it.
Galimores: 4 reps, 2 reps.
Another dynamic exercise that is a combined pull press exercise with another front lever (which I did in tuck format again). Beginning from a straight arm support on top of the rings, lower down to a bent arm support and then continue lowering on into a tuck front lever. Upon reaching the tuck front lever, lower your feet to the ground and jump back to support. Repeat for the desired number of repetitions. This is actually just the starter sequence to prep for a real galimore.
Ring Front Lever Pulls: 3 reps, 2 reps
Same thing as I did yesterday.
False Grip Pullups: 5 reps
Inverted Hang (tuck) Rows: 8 reps
Straight Arm Tuck Planche: 4 reps of 8 count holds
A first for me, I find the tuck planche easier on the rings than on the ground because of the strain on my wrists on a flat surface; perhaps a set of paralettes or parallel bars is in order.
Bulgarian Dips: 4 reps with 1 second hold at bottom
Still like these a lot, added a static hold at the bottom before pressing back up.
I’m really enjoying these gymnastic workouts on the rings and rather than knocking out higher reps or intervals I’m done in 3-5 reps usually on an exercise. I think I’ll start combining these into my larger routine amongst the interval and CrossFit style workouts.
Inspired by the discovery of the GymnasticBodies forum I dug in to some of the sequences and exercises they suggest for developing on the rings.
No warmup today, instead just dove right into a ring series.
Basic Rings Series 1: 3 reps, 2 reps
This series is basically a muscle-up, an inverted hang, lower to back lever, pull back to inverted hang, lower to front lever, pull back to inverted hang; that’s one rep. I did a pull-up as I’m not getting enough strength to really do the muscle-up consistently yet. My levers are at a straddle back lever for 8 counts, advanced tuck front lever for 5 counts.
Bulgarian Dips: 5 reps, 3 reps
I actually felt more control on these than standard ring dips. Here’s a link to see the difference.
Muscle-Up Assisted: 5 reps, 2 reps, 2 reps
I’m feeling more confident in my muscle-ups using only minor assistance now and I find the biggest trick right now is getting my weight to shift forward over the rings which makes all the difference.
Ring Front Lever Pulls: 2 reps, 2 reps, 2 reps
I’ve done pulls with front lever on the rings from straight arms but decided to try these from the top of a pull-up position and turns out they’re much harder. Here’s a link to see them in action by someone far better at them than me (although he’s on a bar and I was on rings).
Ring Dips: 3 reps, 2 reps
While not my highest number of reps these were perhaps my best in terms of form with a nice straight body from top to bottom and smooth movement and almost no shaking.
L Sit: 5 counts, 3 counts
I added this at the end to work another press on the rings into my short routine. I pressed to the top of a dip then raised my legs to the L position. First thing I noticed was that to get a good balance on the rings with my legs not dipping down I shifted my hips back which raised my legs but put a lot more pressure on my arms. Will need to look up more technique on this one.
Overall, happy with my little foray into a bit more intense gymnastic exercises on the rings for a change from the CrossFit style drilling I’ve been doing lately. Perhaps more to come tomorrow.
I had a short window of opportunity to work out yesterday so I decided to do three different timed sets each 5 minutes long for maximum reps. It was also fun to crunch the numbers of average reps per minute and number of seconds per rep.
Max Pull-ups in 5:00
7.6 reps / min average
1 rep / 8 sec average
Max Pushups in 5:00
20 reps / min average
1 rep / 3 seconds average
Max Jackknifes in 5:00
12.8 reps / min average
1 rep / 4.6 seconds average
This was a fun pressure situation and watching the time tick away really pushed me to hit certain numbers by the end.
The pull-ups were rough and I’m not entirely happy with my number in 5 minutes although it feels like my biggest problem is maintaining grip while resting which means I had to get on and off the rings when I needed a moment to break.
The pushups finished with me doing 1 pushup, taking a second or two break, then doing another one, until I hit 100 right as the time ran out, a moment I was very happy with.
Yesterday I shared a video from CrossFit’s exercise library on false grip and muscle-up technique which has to be one of the hardest non-static exercises I have been working on, the static ones being front and back lever, while the other non-static exercise is the dragon flag.
I started off with the idea for a structured workout and listed out my plan for the day and then it went out the window as I started with my set of kipping pull-ups. Why? Cause I decided to focus on achieving a muscle-up while doing the pull-ups which led me down the rabbit hole to the aforementioned video and about half an hour of working various elements of the muscle-up.
Kipping Pullups 20 (about half with a false grip)
Assisted Muscle-Up 1 (full up and down) and 9 (with one foot on a ladder behind me)
Assisted Dips w/False Grip 12
Decline Rows 25
Tricep Extensions 25
Press to L-Sit on Rings 15
Pushups on Rings 15
Wide Pushups on Rings 8
First off, muscle-ups rock your body in ways only a few exercises do especially the shoulder girdle, back, and arms (particularly that fearsome false grip hold). The range of motion involved in a muscle-up is a nice change and it’s obvious where the weak point is–that transition from pull-up to dip where you have to get your weight from under your hands to over your hands.
I had intended to do a 25/15/10 series for the decline rows to tricep extensions but with the muscle-up practice at the beginning I just didn’t have it in me after I started failing hard on the pushups.
With the constant push for education focused on science, mathematics, and technology since I was in high school I always think:
What about english? Or arts? Or humanities?
Where are the advocates of a higher standard of english language (those that aren’t already secure in their ivory tower).
What is it that we do faster, with larger audiences, and more often? We communicate and create.
We use the english language (or whatever language happens to be the modus operandi of the moment) constantly and it strikes me between the eyes at the level which we employ it. The average adult in the U.S. reads at or below an 8th grade level, while nearly 20% are functionally illiterate1.
If the future is to be so heavily reliant upon emerging communication and publishing platforms, why are we not encouraging education focused on english, humanities and the arts?
Yes, STEM education (as it’s been acronymized)–and I forgot Engineering from my earlier list–is important for developing new technology, pushing the boundaries of the known universe, and creating highway horrors, and even its proponents have some reasonable things to say:
Dr. Stage, a mathematician by training, thinks it’s a “false distinction” to “silo out” the different disciplines, and would much prefer to focus on what the fields have in common, like problem-solving, arguing from evidence and reconciling conflicting views. “That’s what we should have in the bulls’-eye of our target,” she said.
Of the three similarities, that are emphasized by Dr. Stage, two are based on the ability to communicate. Arguing and reconciling are two exceptionally important modes of communication and depriving them of english and humanity studies, no less the powerful strokes that storytelling and the other arts provide, mean they are less capable of understanding, analyzing and composing when there isn’t wholly conclusive data to stand on–which there rarely is.
The trend in communication is that we are going to be reading more and publishing more. While we might not be reading traditional materials or composing letters or thesis papers, a majority of new communication is written because it is still one of the fastest, densest, and thorough ways to create understandable content.
Humanities teach us about being human which is a sorely lacking department, language studies teach us how to communicate and the arts teach us about the creative process.
Perhaps more important than building a better car, discovering the edge of the known universe, or building a new social network is exploring what it means to be human, how to communicate with others and how to be creative with others.
Took a week off with my trip to Seattle, minus a bit of faux tennis, a lot of walking and some dancing.
Warmup: This sequence got my heart rate up and my body limber and ready to go.
Back Extensions 10/10
Exercises: I went for a more dramatic angle on the back fly and butterfly using my body weight this time and it was a more intense exercise indeed.
Back Flys 25/15/10
One Leg Deadlift (25#) 20L/20R/10L/10R
Deadlift (75#) 20
Ring Dips (assisted) 15/10/5
Finale: I don’t usually do static pullups these days instead using a full body kipping pullups for overall power but decided on a set of static pullups with 1/2 crosses on both sides at the top. That means pullup to top, extend left arm out to full extension that bring it back in, extend right arm out to full extension then bring it back in, lower down, that’s one.
Static Pullups w/ 1/2 Cross L&R 6
I was happy overall with my return to an exercise regimen although I really need to get myself a better pair of workout/training footwear. I’m considering a pair of Vibram FiveFingers Bikila or TrekSport for their overall similarity to barefoot training (minus the dirty feet part) while I wait for the Inov-8 F-Lite 230's that I won a while back and are on backorder in the U.S. till November.
Late posting on this one but it was the workout I performed the day before I left for Seattle for a week. I organized and led the workout with my girlfriend with some modifications for her on number of sets and two minor modified exercises.
Squats (10 & 10)
Pushups (10 & 10)
Back Extensions (10 & 10)
Lawnmowers (both sides = 1 rep)
I liked the decrease by 1 per set till 1 rep although I think I could have added a few sets for some exercises or perhaps better weight to some exercises to increase their difficulty. Although the ring dips were a major exception requiring some assistance cause they’re damn hard.
“Design without designers? Those who dislike the ambiguity and uncertainty of human judgments, with its uncertain track record and contradictory statements will try to abolish the human element in favor of the certainty that numbers and data appear to offer. But those who want the big gains that creative judgment can produce will follow their own judgment.”—Design Without Designers - Core77
“That is why those Randian hymns to the towering individual architect, the underground hero of Grand Central, are so comically off the mark. Expansive individualism, sure; but for everyone. The genius of the city, of all cities, is its layered, fluid, always shifting contracts between sovereign individuals, each dependent on all the others for their sovereignty. Indeed, the sovereign individual is revealed by the city as a myth, a legal or political abstraction unrooted in real experiences of the urban lifeworld. There is no heroism here, except the collective and ordinary kind acted out by all of us who are right ere, right now, making our own kinda of future, one move—one place and occasion—at a time.”—Mark Kingwell, Concrete Reveries
“In the same way that there is no single effect of ‘‘eating food,’’ there is also no single effect of ‘‘watching television’’ or ‘‘playing video games.’’ Different foods contain different chemical components and thus lead to different physiological effects; different kinds of media have different content, task requirements,and attentional demands and thus lead to different behavioral effects.”—Content Matters | Wired Science | Wired.com