Torque Blog

#TorqueNation Updates

1) Mobility class this Thurs night! This is something you don’t want to miss out on! $5 cash to participate – Please sign up ahead of time https://crossfittorque.frontdeskhq.com/e/16517819

 2) Muscle-up Clinic: there is only 1 spot left! learn more here: http://crossfit-torque-news.blogspot.com/2015/04/muscle-up-clinic-with-coach-ali.html

3) Push-up challenge: how are the first two weeks going? Everyone feeling a stronger already? We are excited to see everyone’s progress at the end of the month!

4) Reminder: opportunity to volunteer on Sat May 2 at the Dedham Country Day School Fair – CFT is putting on an obstacle course for the kids and we need volunteers at each station! #TorqueNationCares https://www.facebook.com/DCDFair/posts/1418228198486627?fref=nf

5) Progenex order – only placing one more order for Progenex between now and May 1 (arrives May 15) so please tell Coach Amanda if you will need protein in the next month and she will add to the list

6) k4k: #kettlebells4kids 2015 – if you are interested in being on the k4k email list, please email amie@kettlebells4kids.org – we will be testing out a second workout next month. #TorqueNationCares

PUSH-UP CHALLENGE! Week 2 details at the bottom

Start Date: Monday April 6.
End Date: surprise!

Details: EVERYONE CAN and SHOULD do this challenge! It doesn’t matter if you have 1 or 50 consecutive push-ups, or whether you are on your toes or your knees: this challenge will make you better! 

Find a partner that can keep you accountable, and monitor full depth / range of motion on your push-ups – preferably someone who consistently works out at the same time as you.  Neither of you have to be on the same level of push-ups.

Standards to uphold: full elbow lockout at the top of every rep, chest touches the ground, hips and shoulders lower and rise at the same pace (aka staying in tight plank entire time).  Our goal is to have your elbows go back and down, staying close to the body.

We will have weekly assignments and mini challenges for you to follow along with.

Challenge: Can you increase your max consecutive push-ups after four weeks?

Details: each athlete should have completed the max push-ups yesterday/Monday. If you did not, please make sure to do this before Thursday. You are then placed in one of six groups

BlueK: Push-ups from you knees and you completed 5 or under
BlueT: Push-ups from your toes and you completed 5 or under

OrangeK: Push-ups from your knees and you completed between 6-15
OrangeT: Push-ups from your toes and you completed between 6-15

BlackK:  Push-ups from your knees and you completed between 16+
BlackT:  Push-ups from your toes and you completed between 16+

Week 1 mini-challenges: 4/6-4/11
**by Thursday, please complete the following:
Blue group – tabata high plank – complete 1 push-up at the end of every 20 sec interval. If you need to go from the knees, please do so.
Orange group – tabata high plank – complete 2 push-ups at the end of every 20 sec interval.
Black group u- tabata high plank – complete max push-ups during the ’10 sec rest’ time

**by Sunday, please complete:
-roll out the front and back of your shoulders with a lacrosse ball. complete a 30 sec high plank into a 15 sec low/forearm plank.
-5 Sets of X number of push-ups. Pick a moderately difficult number and do for all sets. 1 minute rest between sets.  (for example: if I completed 20 consecutive push-ups in the first test on Monday, I would choose 12-14 for this challenge).

Week 2 mini challenge: 4/13-4/18
1. Complete 50 push-ups between now and Saturday.  (a) first 10 are regular push-ups. (b) next 10 are with your feet elevated higher than your hands. (c) next 10 you will descend slowly (take 3-4 seconds) and ascend with speed, (d) next 10 you will descend normally and ascend slowly (3-4) seconds, (e) last 10 reps will be regular push-ups

PUSH-UP CHALLENGE!

Start Date: Monday April 6.
End Date: surprise!

Details: EVERYONE CAN and SHOULD do this challenge! It doesn’t matter if you have 1 or 50 consecutive push-ups, or whether you are on your toes or your knees: this challenge will make you better! 

Find a partner that can keep you accountable, and monitor full depth / range of motion on your push-ups – preferably someone who consistently works out at the same time as you.  Neither of you have to be on the same level of push-ups.

Standards to uphold: full elbow lockout at the top of every rep, chest touches the ground, hips and shoulders lower and rise at the same pace (aka staying in tight plank entire time).  Our goal is to have your elbows go back and down, staying close to the body.

We will have weekly assignments and mini challenges for you to follow along with.

Challenge: Can you increase your max consecutive push-ups after four weeks?

Details: each athlete should have completed the max push-ups yesterday/Monday. If you did not, please make sure to do this before Thursday. You are then placed in one of six groups 

BlueK: Push-ups from you knees and you completed 5 or under
BlueT: Push-ups from your toes and you completed 5 or under

OrangeK: Push-ups from your knees and you completed between 6-15
OrangeT: Push-ups from your toes and you completed between 6-15

BlackK:  Push-ups from your knees and you completed between 16+
BlackT:  Push-ups from your toes and you completed between 16+

Week 1 mini-challenges:
**by Thursday, please complete the following:
Blue group – tabata high plank – complete 1 push-up at the end of every 20 sec interval. If you need to go from the knees, please do so.
Orange group – tabata high plank – complete 2 push-ups at the end of every 20 sec interval. 
Black group u- tabata high plank – complete max push-ups during the ’10 sec rest’ time

**by Sunday, please complete:
-roll out the front and back of your shoulders with a lacrosse ball. complete a 30 sec high plank into a 15 sec low/forearm plank.
-5 Sets of X number of push-ups. Pick a moderately difficult number and do for all sets. 1 minute rest between sets.  (for example: if I completed 20 consecutive push-ups in the first test on Monday, I would choose 12-14 for this challenge).

Mobility Class!

Join Coach Emily this Thursday night April 9 from 7-8pm for our first Mobility Class! This first one will be free and is open to all members!