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20 Pull-Ups Challenge
During my spin class last Friday, I casually mentioned to one of the participants that I had noticed her doing pull ups in the gym and not only was I inspired, I was determined to be able to knock a few off myself. Oh, why do I do this to myself…the words had barely left my mouth and she told me, (yes, told me) that I would be doing some after the class was over as I would be taking part in an abbreviated version of her training program for the day. Did I mention that she won a figure competition last year?
The class ended and she lead me out onto the weight room floor, and with half of my spin class and a handful of facility patrons looking on, I attempted to knock out 5 (which was more like 2 but felt like 100) of what she had perfectly and effortlessly demonstrated moments before. I think that there were 5 pull-up variations in total, my mind as well as my arms had turned into limp noodles by the time we started the ‘core’ section of her training regimen.
Really, why do I do this to myself? I can tell you that I now know why there is so much grunting and groaning coming from that section of the gym.
After placing a 45lb plate (which I could barely lift) on her tiny little back and watching her bang off more than the 5 required push-ups, I knew that I was going to be in trouble, it was my turn next. Thank God that I managed to talk her into placing only a 20lb plate on my back, by the time I got to 3 push-ups I had no idea how my arms were holding my body up, I was so close to having the nose that I have always dreamed of. We then moved into a pike/plank with only the laces of my runners on a stability ball and my hands on a weight bench. I did 5, but was informed that the 5th was done poorly (it was) and I still had another rep to do. I kid you not, my heart rate was higher doing ‘core’ than it was in my spin class.
Needless to say I could barely move my arms until Tuesday, I could feel all of my intercostal muscles, it even hurt to put on deodorant.
But I don’t give up that easily and have decided that I will be able to do a set of respectable pull-ups, I just have to start from the very beginning and that leads us to our next challenge.
I hear you saying “oh no”, but hear me out. With adventure race season upon us and the fact that you never know when you could be hanging from the side of a cliff, or out of a window, or off a roof and you will need to pull yourself back up, or maybe you want to keep up to your kids on the monkey bars (calling all Tough Mudders and wannabe Tough Mudders), this challenge is for you.
We will follow the program of The 20 Pull-ups Challenge (check it out) and use column 1, we will also abide by it’s rules: 3 workouts a week, schedule a rest day between workouts, only progress to the next week if you complete the stipulated amount of pull-ups and always obtain medical advice and clearance before starting a program such as this. Every Friday (yes, we start today) I will post the weekly workout and hopefully by the end of 8 weeks we will be able to do 20 consecutive pull-ups.
So what is the difference between a pull-up and a chin-up you ask? Pull-ups – palms face away from you, chin-ups – palms face toward you…pull-ups are harder. So that we are all on the same page, it is called the pull-up challenge, so palms must face away from you. That clarified, my set from this morning does not count. But as this challenge is about completion, increasing upper body strength and tank top arms, so I will count chin-ups count as well, just be consistent with which grip you are using.
Like I said, we are starting at the beginning, and our focus will be a negative pull-up (jump up to the bar and lower yourself down with control, you may need a step stool, weight bench or training partner to get you to the starting position) and will only end up doing 1 pull-up by the end of the week. Do not underestimate the power of a negative pull-up my friends, they use the same muscles as a pull-up building upper body strength as well as improving grip strength that is needed to do a pull-up.
If you are ahead of the game and can already do at least 3 pull-ups with good form, you can either skip ahead on your own or wait for me/us to catch up.
Ok, so here is our Week 1: 20 pull-ups challenge workout…
Day 1: Rest 120 seconds between each set (longer if required)
Set 1: 1 negative pull-up
Set 2: 1 negative pull-up
Set 3: 1 negative pull-up
Set 4: 1 negative pull-up
Set 5: 1 negative pull-up
Day 2: Rest 90 seconds between each set (longer if required)
Set 1: 1 negative pull-up
Set 2: 1 negative pull-up
Set 3: 1 negative pull-up
Set 4: 1 negative pull-up
Set 5: 1 negative pull-up
Day 3: Rest 120 seconds between each set (longer if required)
Set 1: 1 negative pull-up
Set 2: 1 negative pull-up
Set 3: 1 negative pull-up
Set 4: 1 negative pull-up
Set 5: 1 pull-up
Alright, who’s in?
Pull-up bar that fits into a door frame, similar to one that I have in my Studio. Available at most sporting goods stores.
Register now for Spring 2013 Parks & Leisure Programs
12 Days of Fitness
The 30 Day Sweat Challenge is Back!
I have no idea what happened to July. I know that it was here, I may not have the tan lines, but I certainly have the receipts to prove it. I thought that perhaps we could shake up our worlds for the month of August, and what better way than with a challenge. So I am bringing back the Iron Mountain Movement 30 Day Sweat Challenge! There will be a winner and you had better believe that there will be prizes.
It’s been a couple of years since we last played, so here’s how the challenge will work. Starting today you must sweat for at least 20 minutes, I know that some of you aren’t sweaters so I will break it down a little further, your heart rate must be elevated by some form of activity (get creative) for 20 minutes to qualify you to enter for the day.
How do I enter? You will have until 8:30am the following day to go to the “ Challenge” page on my website and enter your activity in the “leave a comment section” for that specific day (yes, the whole world will be able to see it, so make it good. Failure to enter by the deadline will result in your disqualification for just that day (and I do have the technology to know if you are late). Although spelling does not count, you will receive an automatic disqualification for the day if you misspell a lot. Please keep in mind that your weekly workouts should be well balanced and follow the guidelines outlined in “How much exercise is enough”, and scored accordingly, so it will require a bit of thought. Your weekly workout should include:
Lifestyle physical activity
Moderate Exercise – cardio, strength or stretch
Vigorous Exercise – cardio, strength or stretch
Sample entries include:
Day 1: 30 minutes of yard work
Day 2: 45 minute spin class
Day 3: 20 minutes weight training
Day 4: 30 minutes yoga
You get the idea. You do not need to be a fitness freak to win this challenge, all you need is 20 minutes of well balanced of activity each day. I will declare a winner on September 2nd, 2012. And remember, no one ever drowned in sweat!
Doggie Dash
I love to organize almost as much as I love to run, and everyone knows how much I love my doggies. So when I was asked by Ridge Meadows Parks and Leisure Services to be the Race Director for this year’s Doggie Dash, it was an offer that I simply could not refuse!
Mark your calendars my friends with four legged friends…
Sunday, September 23rd at Osprey Village, Pitt Meadows
Enjoy a 1km, 3km, or 5km option to run or walk with your dog and family though the beautiful Fraser River Greenway trail network and along the picturesque dykes.
Race registrants receive a doggie themed race package.
Race kickoff is at 9am, afterwards you are invited to participate in a variety of fun games and activities to show off your puppy’s skills. Door prizes will be given out for game participants.
Fee: $10/dog Barcode #: 174252
Register today: www.recreg4u.ca, 604-465-2470