Thursday, February 01, 2007

Design a Challenge Workout


With all this talk of challenge workouts, and everyone wanting to attempt one, I wanted to jump on the bandwagon. Rather than design my own challenge, I've decided to let our clients to do it for me.

Here are the rules:

Submit your challenge in writing to info at crossfitphilly.com.
Jason will review all the challenge ideas, and pick one or a combination of them for me.

Keep in mind that challenges are meant to be just that, challenging, not impossible. All of the suggestions will be posted here on the blog with the final decision to be made by February 10th. You have just 10 days to get your vote in. You won't get many more chances like this one.

Today's WOD First Day New Session

Tabata Everything
bottom to bottom squats
push ups
broad jumps
db push presses
sit ups
jumping pull ups
plank

rest no more than 2 minutes between each tabata exercise

9 comments:

Jeanette said...

hmmm....muscle ups? kipping pullups? I'll have to think about this.

Jerry Hill said...

Andy Petranek from CFLA posted this:
max double unders in 10 min.

He did 525!

Saturday, March 3rd, time: tba
DBL UNDER CHALLENGE FINALS; OPEN HOUSE

OPEN HOUSE - celebrating 2 years of existence!

We're celebrating 2 years and cheering on students as they tackle the finals of the Double Under Challenge AND go for their personal best in the event of their choosing! Join us as we mark our two year anniversary. Check back here regularly for more details!

Jeanette said...

what is a double under??

Pamela MacElree said...

its a variation of jumping rope where you have to get the rope around twice before your feet hit the ground again

Sam L said...

525 is sick!

Sam L said...

I found a Challenge for both Pamela and Jason C. B.

http://www.youtube.com/watch?v=BUPnxpsD05g

Catlyn said...

I prefer the playing dodgeball in the dark clip from "Jackass 2." :D

Carnage said...

I have been thinking long and hard about an appropriate challenge, and I think I have come up with a good program. This challenge will test all three muscle groups, namely the upper body, the abs and the legs
1) 10 pullups

2) 200 burpess in 15 minutes. (If Susan can do 300 burpees, this should be doable).

3) 200 "Executives" in 10 minutes. The executive is an exercise I have designed myself. It consists of sitting on one of the step up platforms (the middle level ones) and then standing up without using your arms.

This is the challenge I propose

B Strong said...

How about a variation of Ross Enamait's Work Capacity 101

5 pull ups
10 ball slams
15 burpees
20 jumping jacks

10rounds
begin a new round every 2minutes for total time of 20mins.

Proposed Variations

5 L Pull Ups
10 Push Ups
15 Burpee's (push up at bottom and max jump height at top)
20 Split Jumps/leg

same time protocol