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90 Day Challenge Standards

27
Dec

90 Day Challenge Standards

The 90 Day Challenge officially begins January 1st!

All measurements and WOD’s need to be complete and sent by January 10th at 10:00pm to Coach James at [email protected]

Please let us know if you have any questions!  Good Luck!

Body Measurements:
 

Neck: Place the tape at the base of the neck. Measure the circumference.

Waist: Place the measuring tape about a 1/2 inch above your bellybutton (at the narrowest part of your waist) to measure around your torso. When measuring your waist, exhale and measure before inhaling again.

Hips: Place the measuring tape across the widest part of your hips/buttocks and measure all the way around while keeping the tape parallel to the floor.

BodyFat %: Here is a is simple online calculator to link in the post and reference in the video. www.calculator.net/body-fat-calculator.html

Before / After Photos:
BOTH a front view and side view.
Men: Shorts / no shirt
Women: Shorts / sports bra or tank top.
Dress to your comfort level!  Photos are not shared with anyone other than the judging staff.

Benchmark WODs:
(WODs will be scheduled in class on Thursdays and Sundays. It is your responsibility to come in those days or make them up on your own.)
FRAN! (Scheduled: Thursday. 1/1/15)

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  • Pull Ups: Chin over the bar, full extension of arms at bottom.
  • Ring Rows: Top of the ring shoulder height. Ballistic block directly underneath pull up bar. Rings must touch body & arms extend fully when lowering for every rep.
  • Note: Jumping Pull Ups of any kind do not count. Athletes performing regular pull ups must jump to a bar, establish a dead hang, and have the feet clear of the ground when fully extending (no toe pushing).
  • Barbell Weight: (95/65), (75/55), (55/35). These are the only options. No in between weights count for this competition.

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10K ROW! (Done on your own)

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  • No time limit.
  • You MUST photograph and email a picture of the monitor displaying the time and meters rowed.
  • This WOD will not be programmed in classes. It typically takes 45 minutes to an hour depending on your rowing abilities.

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7 Minutes of Burpees! (Scheduled: Sunday. 1/4/15)

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  • Chest to the deck when on the ground.
  • Both hands must touch the target exactly 6″ above max overhead reach.
  • When Measuring: Arm inline with the ears reaching straight to the ceiling. Extend elbows and straighten fingers.

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1 RM Back Squat! (Scheduled: Thursday. 1/1/15)

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  • Hip crease below parallel.
  • Full extension of the hips and knees (all joints stacked) when standing.
  • Barbell must be returned to the squat rack. The rep will not count if you drop it!

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90 Day Challenge Open WOD! (Scheduled: Thursday. 1/8/15)

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  • 10 Minute AMRAP of: 15 Ground to Overhead (75/55), 30 Double Unders
  • Ground to overhead any way possible (Snatches, Clean + Jerk or Push Press or Strict Press, Squat Clean Thruster ect…)
  • Barbell must be loaded with full sized plates.
  • The plates must touch the ground every rep and end, overhead with the hips, knees, and arms locked out.
  • Double Unders Only. Single Unders will not count in this challenge.

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Remember, all measurements and WOD’s need to be complete and results sent by January 10th at 10:00pm to Coach James at [email protected]!