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Topics - Steve Low

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APK Academy Workout of the Day / APK WODs -- Read this is you have questions
« on: September 23, 2011, 02:23:51 PM »
Currently, as a moderator of this forum have absolutely no clue with what is going on with the WODs or if they are even being implemented anymore.

Your best bet is to put a message in the "help" or general main forum as those in charge of the website DO NOT READ THIS FORUM.

Thank you.

If you are interested in other ways to learn how to improve your strength and conditioning see this thread:,21445.0.html

Injuries - Discussion / a firm foundation: focusing on the feet
« on: October 11, 2010, 08:25:35 AM »
Finally, new article on the feet.

May help some of you guys:

Diet / All that is wrong with the current US dietary guidelines
« on: October 09, 2010, 11:00:04 AM »
Everyone read this.

I might make it a sticky later, but this basically summarizes what is currently wrong with the current food pyramid and nutritional recommendations in the US today.

Injuries - Discussion / Shoes, Sitting, and Lower Body Dysfunctions
« on: November 22, 2009, 05:20:47 PM »
Shoes, Sitting, and Lower Body Dysfunctions. Part 1 of 5.

An examination of shoes and sitting on the development of lower body dysfunctions. This covers how they arise, evaluation of their development, and improvement of injury conditions.

New parts will be added pretty much everyday from today (Sun) until Thanksgiving Thurs.

This series will be helpful to a lot of you guys in here.

Diet / Vitamin D deficiency, health, and athletic performance
« on: October 09, 2009, 11:50:33 PM »
New article up:

Since traceurs are out in the sun a lot more than your regular folks, you may not be as deficient. But it is certainly likely you may still very well be, especially if you tend to get sick a lot.

Injuries - Discussion / on tendonitis
« on: June 28, 2009, 04:53:40 PM »
Wrote this up which may be helpful with your tendonitis/overuse injuries.

Mid-Atlantic / beast coast this weekend
« on: May 21, 2009, 05:54:00 PM »
I'm not sure if everyone who uses this forum knows that the National Beast Coast jam is this weekend basically... so just giving you all a heads up if you didn't know (aka check this section and never check National jams)

Details are here in the National Jam section:

Weights & Measures - Stats Only / Muscle ups
« on: June 22, 2008, 02:01:06 PM »
Do your muscle ups on a bar as this is most applicable to say a wall outside of the gym (well, aside from the fact that you can use your legs outside).

Muscle ups are from hang with STRAIGHT arms all the way to support position over the bar with STRAIGHT arms. Sets must be in a single attempt so no excessive resting (5-10s+ resting either at the top or bottom) between each repetition. Deadhang muscle ups may be performed with a L-sit or no L-sit depending on preference although L-sit is assumed to be the easier variation because of counterbalance.

Since deadhang muscle ups and kipping muscle ups are different indicators, you may put both down in this format:

Name - date - Kipping ## | date - Deadhang ##

If you have not tested one type or cannot do any of one type (especially deadhangs for a lot of you) indicate that with an "NA" instead of a number. If using "NA" date it as current if it is as such.

For example:
Mark Toorock - 07-08-07 - Kipping 90 | 05-20-08 - Deadhang 35
Jesse Woody - 02-22-08 - Kipping 42 | 06-22-08 - Deadhang NA

Any type of bar may be used.


Steven Low -        06-22-08 - Kipping NA    |   01-23-08 Deadhang 10
Paul Bischoff-        07-15-08   Kipping 01    |   07-15-08 Deadhang NA
Derik DaSilva -      07-24-08 - Kipping NA    l   07-24-08 Deadhang NA
Max Grossman- 08-03-08 kipping NA...12-10-07 Deadhang 2
Spencer B - 9-27-08 Kipping 5 | 10-18-08 Deadhang 1
Sat Santokh---------  kipping 10 | deadhang 6
Terry McIntosh 10-15-08  kipping na/ deadhang 8

In the Media / Washington post magazine
« on: January 12, 2008, 10:57:10 AM »
Article on Parkour. Zomg.

The actual magazine has tons of pictures from Primal, last year's beast coast jam (Zen Park, silver spring Metro station, and our awesome circular pushup with all our feet off the ground).

The vid in the online article has some stuff on Mark at Rosslyn as well as David belle in B13, and more footage from Primal. Article itself has stuff on Mark, Leon and a bit on Ryan.. with some talk about Beast Coast and the Colorado jam.

« on: December 20, 2007, 06:01:40 PM »
Whenever you have an injury and you're about to post up please do a few things in your post:

1. Note what you were doing when it occured.

2. Note whether it's acute or chronic -- pretty much just appeared or whether you've had problems with it before (or any past injuries to the area).

3. Note what other exercises or movements hurt it especially with the shoulder and hip joint because they are complex.

4. Note WHERE exactly the injury is. "Elbow" or "knee" is too vague. If you have to look up where exactly then type in the body part and physiology and search in google and then go to images. For example, type "elbow physiology" and then click on "images" and it will pull up pictures for you. Usually elbows injuries are at the medial epicondyle but there's other variations so be specific.

5. STAY OFF ANYTHING THAT CAUSES PAIN. Pain = your body telling you that someone is wrong. So what if you miss a couple workouts or a jam. You could be injuring yourself permanently to where you could never do those things again or it may take months or years to heal if you just push through. Better say than sorry ALWAYS. One workout or jam isn't a difference of life and death.

APK Academy Workout of the Day / Official APK warmup and WODs links
« on: November 25, 2007, 09:09:43 PM »
Okay, so there's been some issues with accessing the warmup as well as WODs so I'm just going to post links to the pages so that you don't have to keep making threads.

Official APK warmup
The APK Warm-Up
Monday, 19 December 2005
A thorough warm-up is essential for both effective strength-training and effecient intraday recovery...
Light exercise is the best tool for improved recovery in-between hard workouts. Some light jogging, hiking, swimming or easy Parkour followed by a thorough stretching session is perfect. Along those lines, I have decided to put together the most useful and broad-spectrum exercises into a standardized warm-up for our WOD, and this by itself will be an excellent rest-day activity. General calisthenics performed until you raise your core temperature over a wide-range of movement options are an excellent way to flush your body of accumulated toxins. Each exercise should be performed in a rep-range that allows for a raise in body-temperature, heart rate and range-of-motion, without accumulating undue fatigue. Substitutions for each exercise are fine, as everybody has a different level of fitness, so if Dips are too hard, then perhaps try push-ups, or knee push-ups. If 10 is too many, than perform as many as possible within the range of an effective warm-up is concerned. As you fitness improves, your warm-up will mirror this improvement. The standardized warmup will be as follows:

3 Rounds:
10-15 Pull-Ups
10-15 pushups
5 Samson Stretch Each Side

Agility Work- Mark a 10-rung ladder on the floor, each rung 12-18 inches apart. Perform the following agility drills as a circuit, repeat 2-3 times:

High Knees, one step per-block
High Knees, two steps per-block
Side-step, two steps per-block
High Knees, backwards, one step per-block
Butt-kicks, one step per-block

Burpee/Quadrapedal Movement- Perform 5-count burpees, one count for each movement, in control. After 3, perform :30-1:00 of random, varied quadrapedal movement. Repeat as needed or as you feel inspired to ;)

Rest as needed between each exercise, keeping in mind that the goal isn't to kill yourself, but rather to facilitate a raise in core-temperature and improve the pliability of your muscles and connective tissues. If you do this on a rest day, it can be followed by a good session of stretching (issue 3 of the Performance Menu, with an excellent feature on flexibility). If it is before the workout, leave the stretching for the very end of the entire workout session.

For some more info on the benefits an effective warm-up, check out this issue of the Crossfit Journal 

CF warmup
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal.

3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

And finally we have links to all types of different WODs:


Primal Fitness WODs:


CF Affiliate WODs (some have different WODs than the main page. Go to the left side and click on a state and then click on an affiliate and some of them will post their different WODs up):

Mid-Atlantic / UMCP jams every Fri
« on: September 27, 2007, 06:42:29 PM »
As always every Friday at 5 pm (unless it's raining) there's a jam at Univ of MD College Park campus if anyone wants to come (well, I'm planning to go and I'm not a student anymore :)).

We meet outside of Denton which is opposite the Clarice Smith performing arts center (CSPAC)

Here's a map:

As you can see... it's right off University Blvd (route 193), and there's a light there so it's kind of hard to miss. On the opposite side you'll see the entrance to the university golf course.

Socialize / free online: gymnastics world championships Sept. 5th-9th
« on: September 04, 2007, 07:20:42 PM »

If you're interested which I'm sure that at least some of you are, signup is free and it can be streamed online from that site. :) Starts tomorrow.


In the Media / Askmen's Parkour Article
« on: June 24, 2007, 08:28:33 AM »

Overall, I'd grade it as a good.

~The description of Parkour was actually pretty good.
~The exercise's he chose we're alright. He definitely couldn't done better, but he also could've done worse.
~If he had read my posterior chain analysis article, he would know that jumping is predominantly glutes and hamstrings... and not "quad strength" :)

Kipup and I will be there. Everyone else that can come is invited!

Mid-Atlantic / Gymkana Homeshow (April 13th and 14th)
« on: April 09, 2007, 06:42:14 PM »
Hey all,

Gymkana's annual homeshow is this coming Friday, April 13th and Saturday, April 14th at 7 PM for both nights. It's going to be located on the University of Maryland College Park campus in the Comcast Center which is right off University Boulevard (e.g. route 193).

You can come and see me performing in a bunch of different acts as well as many others. Specifically, I'll be doing rings, pommel horse, pbars, high bar, vaulting, chairs, pyramids and mens pair balancing. Yes, we DO vault through the ring of fire. :)

It will be $7 for UMD students, $8 for children and $9 for adults although if you buy early you can get a $2 discount off the price (you'd have to drop by my house or see me before this Wednesday though).

Quick Info
Who: UMD Gymkana Homeshow
When: 7 PM on Friday, April 13th and Saturday, April 14th
Where: Comcast Center @ UMCP
Cost: $7 UMD Students, $8 Children, $9 Adults

Coming from the Greenbelt area you would make a left at the Paint Branch Drive/Metzerott entrance into campus. From the other direction (from New Hampshire Ave, Riggs Rd, etc.) you would make a right into campus. Comcast Center will be on your right-hand side.

For some more info about UMD Gymkana troupe see:

Training Journals / steve's log
« on: November 09, 2006, 11:35:43 PM »
I've decided to start a training log here even though I also keep another training log on a different site namely the powerathletesmag forum. In conjunction with this decision I have also chosen to invest my time heavily into Parkour especially with our recent weekly meetings on Friday at the Univ. of Maryland and will probably take up Parkour, some type of CrossFit and maybe tricking once I graduate in the spring.

As for a little about me, I am a senior at the Univ. of Maryland. I have a rather extensive gymnastics background which includes about ~5 yrs from age 5-10 and am now in my 4th year on the Univ. of Maryland Gymkana Troupe. Although I've done gymnastics for a while, I didn't seriously start conditioning myself until approximately 1.5 years ago when I started performing on still rings again. I wish I had started conditioning earlier, but that's how the cookies crumble. I am approximately 5'8" and weigh 135 lbs.

My training, at the moment, is mostly geared towards gymnastics strength related skills or general upper body GPP. I do random tumbling on the side, but I use Parkour right now mostly as my lower body exercise. I have wanted to get out to the gym and go olympic lifting, but I have never really had the time this semester. Oh well. Anyway, with my log writing I usually list the exercises I do and the poundages if any. I will also usually draw an MS paint picture of the exercise if it is rather obscure.

About a year ago, I started to inform myself on how to exercise right. Even though I've been conditioning for about 6 months before that, I have learned a lot since then. Since I started informing myself the main move that I have been working on is the iron cross. Currently my training has been going on nearly a year, and the iron cross is about here. Well, I have it when I'm pumped with adrenaline, but I'm working towards doing it "cold turkey." I pretty much started from scratch on everything, so anything you see me doing now if you are a weakling you should be able to learn in less than a year given good motivation and working up to high conditioning levels. Here's my concurrent log if you want to browse back about a year to see what I was doing (and how my knowledge has progressed):

I posted a pretty good article about maximizing jumps and sprints in the general fitness forum also if people want to read that. I am also working on a rings exercise and progressive strength guide especially with my experience in training rings. I have an iron cross guide written up as well for anyone who wants to take a look at it (and it's much more realistic than the "4 weeks to iron cross PDF" I'm sure a lot of you have seen).

That's about it; let's get going with the training!


The workout I am doing currently is based on daily undulated periodization (DUP) protocol. Basically, this protocol does a variation of 3x a week workouts where you do a higher rep workout, a medium rep workout, and a low rep workout. The theory behind this is that based against most of the Russian periodized programs in the past, they failed in terms of developing overall ability over a macrocycle scale (training over a period of months). Basically, mesocycles (usually 5-6 weeks of training) were very effective in terms of putting up increasing poundages, but when they were restarted the cycle, their overall fitness for the first microcycles (a rep scheme over ~1-2 weeks), usually hypertrophy or strength, was very low. Thus, DUP overcomes that by doing a variety of rep schemes in a week which keeps the body engaged with both its fast and slow twitch muscle fibers. For example, a DUP routine I used in September was 3x10 Monday, 3x7 Wednesday and 3x4 Friday. Right now, I am kind of inbetween schemes since I do not have the time to workout on Wednesday... so I am trending towards 3x10 Monday, 3x5 Thursday and then some form of "endurance" work on Saturday.

For more information about DUP and periodization, check out this article series:

Anyway, on to the workout!

Cross pullouts +25 lbs: 3x5
one arm rows +25 lbs: 3x5
straddle FL (front lever) pullups +30 lbs: 3x5
pseudo planche PUs on rings: 5x5

Cross pullouts (with weight vest):

Rows (with one arm variety I obviously only use one arm and a weight vest):

Straddle FL pullups (variation with a weight vest based on Coach Sommer's article):

Pseudo planche pushups on rings:

Today felt pretty good. I picked poundages that I felt would challenge me, and they did but also weren't exorbitantly hard. I am also thinking about doing a Saturday workout but mainly keeping it to bodyweight exercises like rings turned out dips, pullups and other exercises I haven't done in a while. Obviously, we'll see as usual.

Crosspulls felt really pretty good with the 25 pounders. I feel like I am progressing well here again. When I looked at the last workout I was actually pretty suprised that it was 3x10 with 15 pounds. This is a good improvement. Hopefully I can hit 3x10 with 20 pounds or so on Monday.

One arm rows also went up 10 pounds from Monday's 3x10 reps. Suprisingly these were actually easier then I expected. Again, I think I'm going to go with a full 20 lbs for 3x10 on Monday.

I modded to straddle FL pullups again from advanced tuck and actually increased the poundage by 10 lbs (again!), haha. These felt really pretty good as well although my straddle did deteriorate a bit over the last rep or so of each set.

Pseudos felt decently hard. After each of the 5 reps of each set I tried a 2 second hold which was very tough. These feel like they are improving my shoulder strength but not so much in terms of triceps strength. Meh, I still have to find something that will increase my triceps strength more.

~Solidify the iron cross
~Straddle planche consistently (long term planche)
~Front lever consistently
~Maltese (long term)
~Flair to handstand on floor and pommel horse
~Federchenko (3 russians) on floor and pommel horse
~Increase vertical to over 42" (~currently about 30"-32")

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