I was about to say that this post isn’t about guns (“arms” challenge) BUT then I realized, it is about guns. Mine. The ones on my body. Anyway.
Like any fitness enthusiast, I have a long list of weaknesses in my training that I want to improve. This month, I’m going to double down and show that list who’s boss. Well, a small part of that list.
Here’s what I’m doing and how I’m doing it…
The weakness:
Ah, upper body. Upper body strength is tough for a lot of women, since most of our strength sits in our lower half. I’m no exception! I’ve gotten a lot stronger than I used to be (evidence: my arms 1.5 years ago versus now), and I’m especially proud of how strong my shoulders have become. Now I just need to get the rest of my upper body to catch up!
Specifically, I will work on my strict pull-ups and ring dips this month. Not only will this help my upper body strength in general, it will also help me work toward my goal of getting a muscle up!
If you’re not familiar, a muscle up is basically a huge pull-up plus a dip, done on the bar or on gymnastics rings:
(P.S. You’re welcome. Keep watching, I won’t judge.)
My current numbers (unassisted):
Strict pull-ups: 1
Strict ring dips: 0
My goal, by August 31st:
Strict pull-ups: 5 unbroken
Strict ring dips: 3 unbroken
(And eventually a muscle up, time frame TBD once I get more input from my coaches!)
The plan
I already do a regular CrossFit WOD 4-5 times a week. That won’t change. But, in addition to my regular workout routine, I will do the following extra work twice a week:
Every minute on the minute, for 16 minutes:
Odd minutes: max reps strict pull-ups
Even minutes: max reps strict ring dips
Since I can’t currently do any unassisted ring dips, I will have to get a little help for the ring dips. I plan to put one or both of my feet on a box to offset some of my weight. For pull-ups, I can use several different approaches to get good sets in: switch my grip (over vs underhand), switch to negative pull-ups, or possibly use a resistance band for some sets. (For an insightful article about band use and its disadvantages, read this. This is why I’m not using a band for all sets.)
I’m intentionally only doing a small amount of extra work on only 2 different exercises because this way, I won’t get overwhelmed, and I won’t push my body too hard. Taking things in small chunks is important to making sure the whole operation is a success.
Update to follow at the end of the month with results! :)
Is this a weakness for you too? Do the challenge with me this month! If not, what weaknesses are you working on?
You go girl!!!! :)
Have you tried TRX? I found it made a huge difference to my upper body and arm strength. My upper body is weedy with a capital W, I’m an ex Classical Ballet dancer and the girls aren’t known for their pipes in Ballet. I found it helped so much I went and did their instructor course. Now I’m known as the hard core instructor in our area, not bad for someone who made their money pretending to be a fairy :D
Haha I like your fairy line, that’s awesome. I have never done a TRX class, no, but have been intrigued. I’ll have to look up whether anyone teaches around here. One of the things I want to do next is aerial silks. I guess that’s *kind of* like TRX in that you are sometimes suspended? :)
Outstanding goal! Realistic but challenging. Good luck!
My goal for Aug/Sept is to simply stick with 3 strength + 3 cardio days / week. We pack out tomorrow, and won’t have all our things for 2.5 months so there’s not reason NOT to make it to the gym! I’m seeing visible body comp changes from working with my trainer, must keep up the momentum.
Do you have any tips for progressing towards pistol squats? My goal is to do ONE. So sad, I know! But I have less than full flexion in my hip flexors and my knees so it’s a big challenge for me.
Don’t be sad, I can MAYBE do one on a good day, hah! And it sure ain’t pretty. I haven’t actively worked on them yet, but one of my coaches told me once that the most effective way (in his opinion) was to do them off the side of a box. If you’ve never seen it, basically you stand with one foot on the edge of a box and the other leg dangling, then squat down like that (your dangling foot will come out in front of you a bit, but not fully in front of you like a regular pistol). It definitely helps you develop stability!
Good luck with your move! When I moved across the country this year, we didn’t have our stuff for like 2 weeks (which we weren’t exactly prepared for) and it was not fun at all! So, I feel your pain, in a small way. But like you said, it should help nudge you out the door to the gym. Building consistency is always a noble (and challenging!) goal. :)
Thanks, I’ll give that a try! This is our 3rd transoceanic move, (US to Guam, Guam to Japan, now Japan back to US), so we know what to except, although it’s still not fun not having your things for so long. How frustrating for you to be without , unknowingly.
Wow, those strict pull-ups & ring dips are serious stuff! I look forward to hearing about your progress at the end of the month.
I had planned on starting the 30-day ab challenge that others have said has helped with their running. I guess I missed the first few days of the month but this motivates me to start today!
Core strength helps with just about everything. :) And yes, I don’t think it’s too late to start something for the month! It’s only the 3rd, and August has 31 days anyway. :)