Starting next week, we are going to be launching a monthly ‘series’ of challenges. The challenges will test your mind, your fitness, but also have the objective to improve your weaknesses. This is one small thing you can do to improve your fitness game, while having fun in the process. And each month, we will be giving away some great prizes!
In the coming weeks, we will also be launching some new ideas that will help propel your fitness and health up to another level — things like goal-based training, skill levels, and so on. So stay tuned to these great happenings!
Without further ado…
The challenges for April are below! These challenges are meant to provide all athletes with some specific and measurable goals each month. This month’s challenge will do this, as well as give us all a good guide on how to spend a few extra minutes at the gym each day 🙂
***Both of these challenges will begin officially on Monday April 11th and end on Friday April 29th.
Challenge 1: Max calorie Assault Bike
Details: Accumulate as many calories as possible on an Assault Bike during the month
Rules: Two simple rules: you only get 30 seconds per day, and you have to use one of the Assault Bikes at Badger CrossFit. This means you will need to come in often, and bike your little hearts out for a maximum of 30 seconds.
Challenge 2: Strict Pull-ups
Details: All athletes, regardless of abilities, will start at the beginning level. You must work your way as far into the following worksheet as possible during the month. Every level begins with 1 unbroken repetition and progresses to 15 unbroken repetitions. Once you complete the set of 15 unbroken reps, you can move on to the next level. Goal is to complete as much as you can in the month.
Rules: You MUST start at rep 1 of the first level and work your way up from there. Repetitions must be done with full ROM. You can have as much or as little rest time as you want between sets. You will always pick up where you left off. For example, if I complete a set of 10 unbroken pull-ups with the red band and decide to rest until the next day, I would continue with the 11th rep.
There will be a sheet printed off at the gym for athletes to use. Remember, you must start at the first rep of “green/purple band” and do every rep of that level before moving back up to rep 1 of 2 x R/B band.
If you are not at the point where you can perform a strict pull-up with a thick green/purple band, then we will make it our/your mission to get you to that point before the month is over! Please ask myself or any coach what progressions you can work on to get you to that point!
At the end of the two challenges this month, we will be offering a prize to the person who completes the most calories on the AB test! This must be verified by Coach Tyler (via video of you doing it stating the date in the video and showing the calories). And to the person who completes the most reps of pullups (most X’s in the sheet). This also should be verified by a coach! Just so we’re all on the same level here! If there is a tie, they then have to face-off for a 1 set of Max Effort Pullups to see who gets the prize!
If you have any questions please let me know!
Get to work! Have fun!