Re-post for those interested in pushup challenge:

I am 30% through my pushup challenge, but it is slightly different than the 100 day idea. I am trying to get to 10,000 pushups as fast as possible. So, 100/day for 100 days, if you want to break it down like that.

If you want to do it the 100 day style, I would recommend changing the totals, as pushups are easier than pull ups or burpees. Maybe 2-1 ratio or something like that. Without more stress, you probably won't get much adaptive improvement. I am a little behind on my 100/day average (I started 10/2 and just got to 3010 last night), but that includes some days of none (while scuba diving) and some days of 150-200.

Scaling options for this workout from the CrossFit/Brand X forums:

Big Dawgs:
As Rx’d
Try this with GHD sit ups for extra fun

Pack:

Three rounds for time of:
Run 800 meters
35 Back Extensions
35 Sit-ups

Puppies:

Three rounds for time of:
Run 600 meters
15 Back Extensions
25 Sit-ups

Buttercups:

Three rounds for time of:
Run 400 meters
10 Back Extensions
20 Sit-ups

I'm in for a pushup challenge. I say we start it retroactively on Nov 1. so it's easier to keep track of the first few weeks. Buy in today is 3 pushups. It's on

I'm going to stick with 1:1. I think there will be plenty of volume.

never done this before (bc it involves running!) only had time for two rounds before kid duty called

in gym on treadmill

18:47
did 20 ghd back extensions in each round, rest were superman
all situps were abmat

runs took me like 4:40 each time. lots of room for improvement
i am slooooow.
next time three rounds.

I think these challenges are actually at complete odds with the CrossFit philosophy. One huge benefit of CrossFit is the constant variation. Yes, burpees and pushups matter. So do dozens of other skills. I've watched too many of you suffer injuries doing burpees day after day. Of course, all who finished got better. But you could also do Fran everyday for one hundred days and better at that, too.

If you want to improve your pushups, do it the CF way. Do a rational number everytime you warm-up. You could easily incorporate a set of Tabatas, starting with 5 per interval and working your way up to 10 or more.

Someone once said, the eleventh component of fitness is intelligence.

Hari- I agree that this approach is at odds with the CF philosophy regarding variation, but it is an alternative method of programming that might be tested to produce better results, something that fits squarely within the CF paradigm. In this instance, I wanted to increase my max pushup number and improve my form. I also wanted to test how my body would adapt to this type of stress.

So far, I have improved the max pushup number from around 20 to over 30. Doing CF for the prior 8 months had improved it from 10-20 in the first couple of months, but had slowed thereafter. This provided the jolt to get it moving again, which I attribute to doing high rep "interval" pushups, which is distinctly different from an Angie-type stimulas, where you often don't go above 15-20 at a time or in my case, above 10.

In addition, I have found that I am much more comfortable in the plank position, my form stays correct for a greater rep count and I have moved forward in my progression towards a planche.

I have been happy so far with the results and I like the fact that I don't "have" to do any set number a day. If I am worn out, over-trained or injured/sick, I take a day off.

On a broader CF note, I plan to expand my testing to include skills practice in the next challenge. I find that I have insufficient practice at some of the complicated movements that only come up occaissionally. Double unders would be perfect for this, but I may use form weight cleans or POSE running drills instead. I know that I don't do these movements enough, but without the driving force of a target to shoot for, I won't come in and practice them as much as I should. Then, I come in for a WoD that includes them and risk getting hurt with bad form.

IMHO:

We all know (or should know) that CF programming isn't designed to make you "100%" at anything, but instead, "80%" at everything (arbitrary choice of numbers, you get the idea). We're supposed to be the jack of all trades, but master of none.

Moral of the story: practice makes perfect.

If you want to excel in any one particular area (or exercise, for the sake of relevancy), you're going to have to practice it more than it appears in the WODs.

I'm not used to posting with my real name! Back at CrossFit Hardcore in FL, my nickname was Caliente (perhaps because I was a Miami girl?)!
Anyways, I just wanted to say thanks to Jacinto and Michael and the rest of the gang for welcoming me to the Black Box morning crew today! Running in the cold was an experience all in itself for me but I hope to see you guys again soon! Thanks!

23m10s subbed 45lb good mornings for back extensions.

Also, if anyone likes dance music. My new EP is up on beatport.

https://www.beatport.com/en-US/html/content/release/detail/142589/nightshifters_classics_vol_3

"Michael"
Rx'd 21:15
GHD back extensions.
Anchored sit-ups
Don't know if its a PR
I left my green spiral notebook down there. if anyone has seen it could someone put it aside. I believe I left it on a radiator.

Hari - I totally get your point, but am pressing on anyway (and boy do I owe!).

However what if these sort of challenges were looked at as having variety - just this variety is over CF-atypical time domains. Over the last 3 months, some people were doing Burpees. This 3 months, that person could be doing Pull-ups, or Push-ups, or full on Angies (ymmv). In the spring of 2009, they might go for box jumps, double-unders, pool laps or even change the format and do who knows what, like Kurt's race to 10k reps or my former (failed-but-I'll-be-back) attempt to get up to 15 rep BW OHS by adding just a little weight each attempt each WOD day.

Nobody would ever confuse anyone who did those burpess for 3 months to be a "burpee specialist" (not in prison, anyway), but they definitely got a great foundation built in Burpee Space and some of the participants who went all the way through have very made some very recognizable gains in burpees and in other areas.

21:51 rx'ed

Moon,

If you're considering doing three challenges over the course of a year, then I suggest the following: do them in "parallel," and instead of making them "100 day" challenges, make them "100 cycle" challenges.

Pick three exercises (e.g, pushups, pull-ups, double-unders). Do one on the first day, one on the second day, and one on the third day of each cycle. This will give you three challenges over the next 400 days, and you will do each exercise only once every four days. Take the Rest Days off, or use them to make up for anything missed during the previous cycle.

I would also suggest you stagger the starts, so you don't end up doing 100 of each exercise during the 100th cycle. I leave it to you to prove that appropriate staggering can keep the sum of the reps during any given 3-day cycle below two hundred.

Michael:

Rx'd - ish
800m
50 GHD back extensions
50 GHD situps

PR with abmat situps: 19:31
Time today with GHD situps: 22:29

Definitely makes a huge difference to do it with the GHDs. Shocking, right?

As for challenges, I am of mixed emotions. I like Kurt's approach to the challenge, and agree that continual 100 day challenges are a bad idea. I'm at day 96 of burpees and ready to be done. I won't be doing hundred day challenges of this nature in the future. I don't thik the risk-reward is great enough.

I think you're better off to do smaller time domain challeges, wherein you do, say, 50 reps/day for 30 or 50 days. Something of this nature, where you vary the rep count and time duration. 100 days is just a long time and it does catch up to your body in an inability to adequately recover, especially for those missing few to no WODs and still done the burpees.

Another alternative I'm toying with is intermittent tabata days and rep count days (i.e. tabata pushups every day during on 3 day CF cycle, rest day (REALLY RESTING) then 50 pushups/day over the next 3 day CF cycle).

These are just a few ideas -- and I agree with spreading them to double unders, muscle ups, oly lifts, gymnastic developments (levers, planks, planches, l-sits, whatever). I think it is also important to have the element of do-what-you-want/need built in, as Kurt does in his challenge. This has been the worst work of the burpee challenge for me, with the CFT, Heavy presses, and heavy thrusters thrown right in the middle of days 89-95. My shoulders are completely fried. Times like these would call for the sort of over-training induced break that Kurt's challenge avails to you.

Just a few thoughts there....for what it's worth.

I think one of the great things about CF is its "open source" model... These challenges are a new paradigm that people are adding to CF. We really don't know if it fits or not. If it works, the program will keep it, if not, it will be discarded. Again, remember, Crossfit isn't just the mainsite WOD.

20:37

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