A new year is always exciting. Resolutions, cleaner eating habits, adding new pages to websites, changing some pictures, updating some HTML... okay the last few got a little specific, but it doesn't change the fact that we are in a new year, and the website has gotten a face lift! Read on to check out some other exciting news The Crew OCR is bringing to the table.
Click Below for more details about last year's pull-up challenge, and more information
That's right, these are the pull-up specialists defending their title for most improvement from the last pull-up challenge.
Chad improved his 1 rep max by an impressive 35 pounds, while Tom improved his weight by 30 pounds, and Arthur improved by 15 pounds.
Last year's spreadsheet can be found here.
This year's new spreadsheet can be found here.
To clarify how the challenge works. You will first determine your max weight rep by adding weight to your body in one way or another. Then head to the spreadsheet and give yourself a fancy nickname for the challenge. Then edit the spreadsheet and add your numbers every day that you do the workouts. The workouts will be in a rotation of 3 exercises. The first exercise will be pull-ups, the second will be push-ups, and the third will be an active rest of dead hangs. Recommended numbers will be to double your push-ups from your pull-up number, and triple your time in seconds for your dead hang times. Keep in mind there is no rule that says you must do all of your workout at the same time. You have the liberty to spread your pull-ups, push-ups, and dead hangs throughout a day. An example plan follows:
Day 1: Max your pull-up 1 rep max
Day 2: 100 pull-ups
Day 3: 200 push-ups
Day 4: 300 seconds of deadhangs
Day 5: 100 pull-ups
Day 6: 200 push-ups
Day 7: 300 seconds of deadhangs
Rinse and repeat
Write something about yourself. No need to be fancy, just an overview.
Disclaimer: The Crew OCR and its representatives are not fitness professionals. You assume all risks when participating in any The Crew OCR organized activity. You must sign a Release of Liability and Assumption of Risk Waiver before participating.
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