Starting Thursday, October 1^st we will be kicking off a month long push-up challenge!  This is open to anyone and can be completed by everyone.  We challenge you to complete 3,000 push-ups from October 1^st through 31^st. These can be done at any time during the day and they can be completed in any rep count. Bust some out during a commercial break, each time you get up from your desk, every other hour etc. (if you want to even it out, it’s about 96 push-ups a day).

Rules:

• Sign-up for the challenge by writing your name on the whiteboard in the main gym. We have a designated spot for the challenge.
• This is on the honor system. You are responsible for keeping track of your push-ups.  We’ll have tracking sheets at the gym for you to take with you and log your reps.
• Push-ups are to be completed as chest to deck, with full range of motion; arms locked out at top plank position. If you’re still working on a full push-up, please challenge yourself to do elevated push-ups instead of knee push-ups. Knee push-ups are acceptable for this challenge, but for the sake of improving and getting stronger, give elevated push-ups a try!
• Update your current status on the whiteboard every few days so we can keep track of how everyone is doing as a whole.
• Push-ups we do in warm ups or workouts count towards the 3,000 goal.
• 3,000 push-ups may seem like a lofty goal, but we urge you all to accept the challenge. You may feel there’s no way you can complete that many in a month, but you may surprise yourself. And even if you do 1,000 that’s a great accomplishment.
• The person with the most push-ups at the end of the month will win a prize! We also encourage you to have fun with the challenge so we are giving a prize for the most creative place push-ups are done!  Share your photos and videos on Facebook or Instagram using the hashtag #CFMchallenge.

We look forward to seeing your progress and remember – have fun!

Push-Up Tips

Use the proper push-up technique we coach in class:

• Situate hands about shoulder width apart, fingers pointing straight ahead or slightly out. (Screw hands into the ground)
• Put torque on arms and point elbow pits forward.
• Keep a neutral spine (don’t drop head or hips) and keep a tight core.
• Squeeze glutes and belly tight and lever forward making sure your elbows are shooting back and not to the side.
• Press out of the bottom position without any change in spine or shoulder position.