Training Progress Fall/Winter 2014


Challenges for Summer roll into Fall/Winter 2014.

360 Muscleup
Handstand Pushup to Tigerbend (*Success 12/03/14 – using transition trainer)
30 second Handstand on Posts
30 second OAEL (One Arm Elbow Lever)  with legs together and arm to the side (Success 12/03/14)

A Side Note:  I didn’t start training any of these moves until I turned 60.

Set Backs
08/18/14 badly damaged left elbow and lesser degree shoulder while training seat drop move on Slackline.
08/24/14 recovering slowly, able to do pushups but can’t  straighten arm, .
08/26/14 able to train OAEL both arms. Handstand with left arm on elevated support, still can’t straighten arm.
08/27/14 played volleyball but very hindered by left arm.
09/13/14 Tore skin on both hands. (Minor, mostly inconvenience.)
09/15/14 Able to do Human Flag, consider left arm and shoulder mostly healed. Return to Muscleup360 training
10/24/14 Banged shin fairly hard on bar training kip to sit.
10/31/14 Banged left hip bone really hard on bar training kip to sit


Hand Stand to Tiger Bend Transition Trainer

Hey they work! Completed first successful transition 12/03/14. The transition trainers allowed me to work through sticking point in the transition back to handstand.


Tiger Bend Transition Trainer
This movement has been very hard for me to learn. I’ve recently developed a training aid by slicing up a foam roller. I’ve tried a few sessions using the foam sections and the progress is promising. I am able to perform more sets before wearing out.
Tiger Bend Hand Stand Trainer

Tiger Bend Hand Stand Trainer

No video yet so I located a diagram from an old book on balance and added the position using the foam section.
I have two sets of (2) foam sections. One set is about 3 inches in height and the other set is about 1.5 inches. This should allow me to step down in height from 3″ to  1.5″ to ground.

New Trick, Feet Hang 11/15/2014
Tried this move before but could not lower myself down from the bar in a safe manor. The set up with my peg board being about 2 feet below a high bar allowed me to transition into the free hanging position. TIP: I placed a bit of foam rubber padding under the tongue of my shoes. Worked great!

Flag, Handstands, Kip to Whipback, Feet Hang, OAEL

500 Miles in Barefoot Running Shoes 11/03/2014
Distance runners consider 500 miles logged as a walk in the park, but for me, a guy who had to give up running due to back strain for 10 years it means quite a bit. Running came back into my life after the 100 mile walk with 100 lbs. and then changing to barefoot running shoes. I usually run a 5k (3.1 miles) once or twice a week. Bought these Fila Skeletoes for $30. I have made a couple repairs stitching small tears and expect them to last a few more miles. Current investment six cents a mile, nice.
And yes, I know they are ugly. They are also light weight, require no socks, great for mud races and can be thrown in the washing machine.

500 mile barefoot shoes

500 mile barefoot shoes

Juggling Challenge completed. 10/27/2014
This challenge develops hand eye coordination and trains consistency of movement. In circuit training it also fills a rest period with an activity. There are certain sports and activities where you become less attractive to the opposite sex as you improve the skill level. Juggling, along with banjo and unicycling falls into this group.

Juggling challenge

Juggling challenge

Barstarzz Challenge Fail 09/13/2014


I lifted for 20+ years using gloves and then decided I’d be better off toughening up my hands and gave up gloves. I’ve learned there is a time to wear gloves. I also learned that old athletic tape on a bar creates a lot of friction.

Barstarzz is one of the best known groups promoting Street Workouts. They have some of the most talented athletes in this sport. Now and then they will post a Workout Challenge which is a selection of moves-exercises to be completed as a timed event.

The Challenge
7 Muscleups
25 Dips
10 Pull ups
25 push ups
10 Leg Raises
7 Muscleups

I failed but I plan to train muscleups and try it again. This video is my benchmark.

One Arm Elbow Lever: Tips and Techniques 08/29/2014

LA Fitness does not allow members to perform OAEL on a Kettlebell. I agree, it is a liability issue, but it looks cool.

This video demonstrates a few tips and techniques I use for training the One Arm Elbow Lever. My  goal for this move is to hold the position with legs together and arm to the side for 30 seconds. As of November I’m able to consistently hold position for 15-20 seconds.


This move is considered an advanced move however the difficulty lies more in the “fear” of the move than the execution. Some people have excellent air sense and can mentally track where they are when twisting/flipping. My air sense is not great. Video taping practice sessions help. There is a moment you lose sight of the bar when things can get a bit wonky. I have an adjustable bar and this is an important training aid for this move. Injuries in late summer through fall slowed down my progress. For a crash mat I am using an inflatable tube used for skiing. It works well enough.  I’m still testing a number of variations on technique and studying youtube videos.

Handstand-Tigerbend, First successful transition from handstand to tigerbend!  Just a couple light foot touches on wall for support. Of the different challenges over the last few years, I have gotten the most satisfaction from learning the one arm elbow lever. If I can conquer HS-TB-HS, it will move to the top of my “hey, look what I can do list”, which as every guy knows, is the most important list that starts when you’re three and really gets going when the opposite sex comes into the picture.

Buffalo Tip: Never stop working on your  “Hey, look what I can do list”

HS-TB, another fairly successful transition Tutorials suggest you should be able to hold a handstand for 30 seconds, do 5 handstand pushups and hold a tigerbend for 30 seconds. Holding the tigerbend has been the toughest for me. I don’t enjoy practicing this move. When learning the tigerbend your face is either just off the floor or nose and forehead mashed into the floor. With your butt in the air and face mashed into the floor, it looks… well it’s not a good look and people will generally move away from you in the workout area. You learn right away if your gym has clean floors.

07/27/14 Progress Clip

Coming closer to the 360 Muscleup. Moving my focus to holding on after the catch. I understand why wearing gloves is recommended. There is a lot of force at the end of the catch and it will surely tear off callouses. The challenge with performing handstands on the balance posts is not falling off and landing on one of the neighborhood dogs. There is a new labrador retriever pup named Lily who has joined the local pack and she enjoys bonking noses with me.

Training Highlights 12/31/14

500+ miles logged in barefoot running shoes since starting back to running in 2012
Slackline, longest continuous balance: 30 minutes
100 sets of 100 passes with Juggling Clubs
50 passes with Juggling clubs while balancing on Slackline
200+ Handstand training sessions
1 minute One Arm Elbow Lever Straddle
30 second One Arm Elbow Lever Legs Together
1 minute Handstand
30 second handstand on balance posts
L-Sit to Handstand to L-Sit
Handstand to Tigerbend to Handstand (*using transition trainer)
1/4 mile on Unicycle (hard to do but looks ridiculous)
Human Flag 7 seconds ( every second counts)

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