Our next team challenge is the Pullup/Chin Up Challenge.
The challenge will run from TODAY through August 31st (approximately 16 weeks).
GOAL – everyone in WOL do 1 pull-up alone with no assistance. Encourage your teammates to do this together.
Tier 1: I’ve got some hair on my chest: 3 pullups
Tier 2: Boom Goes the Dynamite: 10 pullups
Tier 3: I might take up rock climbing: 15 pullups
Tier 4: Monkey Runner Beast – 20+ Pullups
Tier 1: I never thought but…..: 1 pullup
Tier 2: The most effective way to do it, is to do it: 3 pullups
Tier 3: She believed she could so she did: 6 pullups
Tier 4: She was a wild one; Always stopping on eggshells that everyone else tip-toed on: 10+ pullups
AWARDS: We have about $1000 of different gift cards and cash to giveaway for this contest.
TOP AWARDS WILL GO TO:
TOP Man 49 and under
TOP Man 50 and older
TOP 5 overall men
TOP Woman 49 and under
TOP Woman 50 and older
TOP 5 overall women
All folks who reach a tier level.
Everyone has to do it in front of a Without Limits Coach in order to get credit. Meet a coach before or after practice or when convenient. If you absolutely cannot do it in front of a coach, then you must submit video.
Pull protocol to follow: https://www.youtube.com/watch?v=w_zfFHwgBDY
Proper Pullup form starts by fully hanging on a pullup bar. Grip the bar shoulder-width apart with straight arms (palms can face you (chin up) or turned away (pullup). Pull yourself up by pulling your elbows to the floor. Keep pulling until your chin passes the bar. Lower yourself all the way down until your arms are straight.
Chin up OR Pull Up
** For athletes that have arm or shoulder issues and cannot medically perform a pull-up – you have the option to do a FLEX ARM HANG, here is the flex arm hang protocol.
The starting position is with the chin above the bar, and both feet off the ground. You can reach the starting position by standing on a support, or if necessary assisted by others. The grip can be either with both palms facing forward or to the rear, though with both facing in the same direction. The aim of the test is to hold this position for as long as possible. The timer is started when the Participant is in position with chin above the bar and does not stop until chin touches or falls below the bar. The feet may not touch the floor during the test.