I have noted in the past couple of weeks that push up form is a little dicey. So in the month of February we will be doing a little push up challenge to help get the push ups up to standards. Below you will find a video that demonstrate push up standards for CrossFit. I have observed that for the most part full range of motion is not being achieved.
So here is the challenge. Tomorrow I will be hanging a board the size of the WOD board, near the water refrigerator. We will post names of all those who are participating (which I hope will be everybody!!) For each day you participate you will make a tick mark on the board beside your name. Warm up and WOD push ups DO NOT count towards the challenge.
Part I 2/1-2/10 25 Push Ups per day
Part II 2/11-2/20 50 Push Ups per day
Part III 2/21-3/2 75 Push Ups per day
You can break up the push ups in as many sets as needed. Please pay attention to your depth as that is the only way to get stronger at CrossFit Push Ups. If you can not do full push ups, here is a video on modifications and ways to develop good push ups.
Here is a video on ways to vary push ups to avoid boredom.
This will be a good lead in for the Decathlon part II on March 6, 2010. As with the last decathlon, we will be doing the 2:00 minute push up test as part of it, which will carry a cash reward$$! Any male who can score 100 and any female who can score 100 chest to ground push ups in 2 minutes based on the US Army standards for their respective age range will receive a 20% discount on their April monthly fee. If there is anybody that can complete 100 push ups chest to ground push ups, will receive a FREE month. The push ups all must meet the CrossFit Standards. If you think you can complete this challenge, I must verify it. All push ups must be from the toes and chest must touch ground. Partial push ups will not count.
March 7 from 8 AM to 10:00 AM. We will repeat the Decathlon
CF West Houston Decathlon
1. Max Push Ups in 2:00
2. Max Sit Ups in 2:00
3. Max Pull Ups/Max Bent Arm Hang
4. Mile Run
5. Max Deadlift 3 attempts
6. Max Shoulder Press 3 attempts
7. 500 m Row
8. Max Squats in 2:00
9. Max Knees To Elbows/Max Knees to Chest
10. Max KB Swings M 53; W 35
We often see accessory work programmed consisting of trunk work, mobility, prehab/rehab, and even bodybuilding. Is this just to fill the hour, or is it important? Of course it is, and let me explain why! The fact that it happens to be at the end of the workout does not mean it is less important. […]
MORE INFO
The law of individuality tells us we are all the same, but we are all different. We are all made of blood and tissue but how we approach things or respond is individual. Everyone will respond differently based on genetics, stress load, nutrition, and recovery. However, there are some general things that you can focus […]
MORE INFO
On January 21st, CrossFit West Houston turned ten years old. Ten years in business is a pretty big milestone. Big milestones offer a time to reflect on the good, the bad and the ugly. Certainly, there has been all those things in the last decade, but from all of that there were lessons. The last […]
MORE INFO
8 Comments to "February Push Up Challenge and March Decathlon"
Steph D says:
February 1, 2010 at 8:56 am -
Just curious-
Rob (or anyone else who remembers), what were the male/female numbers for max reps of KB swings?
Brian says:
February 1, 2010 at 9:38 am -
He has the results on the previous Decathlon post: https://crossfitwesthouston.com/10/03/saturday-10309-crossfit-west-houston
I was wondering how much rest you have between the events? I think I’d like to do this to get some good benchmarks for myself for a later date.
Brian says:
February 1, 2010 at 9:39 am -
Oh, and count me in on the push-up challenge. Sounds like fun and a necessity for my weak push-ups!!
Steph D says:
February 1, 2010 at 10:21 am -
Excellent! Thanks Brian- good luck with push ups 🙂
Kimberly says:
February 1, 2010 at 11:22 am -
do we have to do these in the gym or can we do them throughout the day (if we don’t end up coming that day)?
Rob says:
February 1, 2010 at 1:04 pm -
Thanks for posting the link Brian.
Brian, there was very little rest between events. We pushed 20 some people through all ten events in less then 2 1/5 hours.
Kimberly, This is designed to be a do on your own. You may do them at the gym after a WOD or whatever. I would spread them out throughout the day in order to make sure the depth is there. We are looking for three points of contact with the ground hitting the ground at the same time. Thighs, chest, stomach, in other words full range of motion. Military push ups will not cut it on this challenge. The push ups have been off lately!
Ila says:
February 1, 2010 at 2:09 pm -
I’m in for the push up challenge. My LAME press ups really need some work and it will give me something to take away and work on.
Kimberly says:
February 1, 2010 at 3:33 pm -
i know mine are lame. i’m getting on it.