Ok, here we go again!
The rules are pretty simple. Each week I'll post a workout here, and we do them. You don't even have to do them in the week they post, just get them all done before April 30th!
This time each person who finished the Challenge last time will come up for a workout, so you can only blame me for a few of them!!!
If you don't have the equipment, or cannot do the exercises as posted, feel free to substitute as needed. I will make some recommendations at the end of the post for subs, do what you can and keep it challenging!
Week 1 - The Pyramid (Kevin says this isn't a "true" pyramid and should be renamed) The Trapezoid!
For Time:
Row 100M
10 Pull-Ups, 10 Push-Ups, 10 Squats
Row 200M
9 Pull-Ups, Push-Ups, Squats
Row 300M
8 Pull-Ups, Push-Ups, Squats
Row 400M
7 Pull-Ups, Push-Ups, Squats
Row 500M
6 Pull-Ups, Push-Ups, Squats
Row 500M
6 Pull-Ups, Push-Ups, Squats
Row 400M
7 Pull-Ups, Push-Ups, Squats
Row 300M
8 Pull-Ups, Push-Ups, Squats
Row 200M
9 Pull-Ups, Push-Ups, Squats
Row 100M
10 Pull-Ups, Push-Ups, Squats
If the Box doesn't have enough rowers, it's fine to start with the Pull-Ups and then row, to set up a rotation.
The substitutions this week are as follows:
No rower? Treadmill works good (1M Row=1M Run). No Treadmill? Jump Rope or Double Under(1 Jump=10M or 1 DU=25M). No Rope? Do Burpees you cheap ass (1 Burp=20M)!
If you don't have a pull-up bar, you'll just have to be creative with what you have around. Comment below and I can hook you up with ideas. If you can't do that many pull-ups, standard substitutions apply (jumping, bands, boxes, whatever you need).
Post times in the comments.
Good Luck!
Sunday, January 31, 2010
Monday, January 18, 2010
What is the Pipe Hitters Union?
Simply put, the PHU is a twelve week workout challenge. Each week, a new workout will be posted to this site, and anyone who finishes all twelve before the end date will have completed the Quarterly Challenge! The workouts do not NEED to be finished the week they're posted, as long as they get done before the end of the challenge, but don't fall too far behind! In addition, the workout weights and exercises can be changed as skill and equipment mandate. Never work beyond your capabilities and risk injury!! If you finish the workout, it counts as a finished workout, even if you didn't do it exactly as prescribed.
The Twin Cities CrossFit community is growing rapidly, and this is a good chance for your Box to workout with other members from all the different CrossFit gyms in the Minneapolis area. This challenge isn't limited to people from the CrossFit gyms or even the Twin Cities area. If you know someone who wants to be up for the Challenge, anyone can participate!
This is no substitution for the programming that your current Box uses, but if the trainers at your gym incorporate these workouts into your weekly program, they can be a fun and unique way to get some different workouts ideas. Always trust your trainers with substitutions to Rx weights and any equipment substitutions.
This cycle, we will be getting the workouts from the twelve people who finished the last Challenge, so we will see what kind of fun they can come up this time. If you finish all twelve workouts before the end date (right now I''m looking at April 30), I will make up another unique t-shirt that anyone who completes the challenge can get (the last shirt is the logo at the top and bottom of this blog).
If you want to participate in this Challenge, just leave a reply to this post, with your name and a tiny bit about yourself, like name where you work out, etc...
See you in the gym!
Mike
The Twin Cities CrossFit community is growing rapidly, and this is a good chance for your Box to workout with other members from all the different CrossFit gyms in the Minneapolis area. This challenge isn't limited to people from the CrossFit gyms or even the Twin Cities area. If you know someone who wants to be up for the Challenge, anyone can participate!
This is no substitution for the programming that your current Box uses, but if the trainers at your gym incorporate these workouts into your weekly program, they can be a fun and unique way to get some different workouts ideas. Always trust your trainers with substitutions to Rx weights and any equipment substitutions.
This cycle, we will be getting the workouts from the twelve people who finished the last Challenge, so we will see what kind of fun they can come up this time. If you finish all twelve workouts before the end date (right now I''m looking at April 30), I will make up another unique t-shirt that anyone who completes the challenge can get (the last shirt is the logo at the top and bottom of this blog).
If you want to participate in this Challenge, just leave a reply to this post, with your name and a tiny bit about yourself, like name where you work out, etc...
See you in the gym!
Mike
Thursday, January 7, 2010
We've Moved!!!!!!
In order to simplify the posting and reading process for the next Pipehitters challenge, I'm going to try to use this blog to post and follow workouts.
It should be a format more familiar to those who are CrossFit regulars, and it's pretty self explanatory for those who aren't familiar with blogs.
If you want to see the workouts and results from last cycle, it can be found here:
www.pipehitters.freeforums.org
I put all of the last workouts in the "archives" section, can easily navigate through the weekly workouts by clicking the folders. I think this blog method will be easier than the forum model and obviously more familiar to the CrossFit blog community.
For those of you that are really high speed (and have iPhones), you can even subscribe to a RSS feed for this site, I think! I'm learning this as well as you, so just like last time, please be patient with the tech glitches that will undoubtedly arise!
Congrats to the 12 people who finished the last challenge:
PhantomBear
MayaH
SGP
iheartherain
Darcy
Boondock
Mecho
tutkaC
GuinessDog
GregF
fernp
Rutlep
The workouts were tough, and the technology might have been even tougher! Hopefully this time the blog will make accessing the stuff a bit easier, and you all get to make up one workout for this cycle...Congrats!
It should be a format more familiar to those who are CrossFit regulars, and it's pretty self explanatory for those who aren't familiar with blogs.
If you want to see the workouts and results from last cycle, it can be found here:
www.pipehitters.freeforums.org
I put all of the last workouts in the "archives" section, can easily navigate through the weekly workouts by clicking the folders. I think this blog method will be easier than the forum model and obviously more familiar to the CrossFit blog community.
For those of you that are really high speed (and have iPhones), you can even subscribe to a RSS feed for this site, I think! I'm learning this as well as you, so just like last time, please be patient with the tech glitches that will undoubtedly arise!
Congrats to the 12 people who finished the last challenge:
PhantomBear
MayaH
SGP
iheartherain
Darcy
Boondock
Mecho
tutkaC
GuinessDog
GregF
fernp
Rutlep
The workouts were tough, and the technology might have been even tougher! Hopefully this time the blog will make accessing the stuff a bit easier, and you all get to make up one workout for this cycle...Congrats!
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