{"id":256,"date":"2014-08-04T13:51:33","date_gmt":"2014-08-04T20:51:33","guid":{"rendered":"http:\/\/bornski.com\/maria\/blog\/?p=256"},"modified":"2022-11-21T13:54:05","modified_gmt":"2022-11-21T21:54:05","slug":"august-pull-up-challenge-initial-test-and-day-1","status":"publish","type":"post","link":"https:\/\/bornski.com\/maria\/blog\/2014\/08\/04\/august-pull-up-challenge-initial-test-and-day-1\/","title":{"rendered":"August Pull Up Challenge &#8211; Initial Test and Day 1"},"content":{"rendered":"<p>Crossfit Moxie is running a &#8216;Coaches Challenge&#8217; (initial week described <a title=\"Moxie Pull Up Challenge\" href=\"http:\/\/www.crossfitmoxie.com\/2014\/08\/tabata-this-2\/\">here<\/a>) this month to help folks improve their pull ups. \u00a0Mine need a lot of work, so I&#8217;m in!<\/p>\n<p><strong>Initial test:<\/strong><\/p>\n<p>As an initial test to help keep track of progress, we&#8217;re supposed to answer:<\/p>\n<blockquote><p><span style=\"color: #505050;\">Start today by testing your pull-up and posting to comments that you are in. \u00a0How many can you do? \u00a0Can you do one!? \u00a0How are your negatives? \u00a0How long can you hold the flex arm hang? \u00a0What ever you choose, you will do the same at the end to see if you\u2019ve made progress. WRITE IT DOWN!<\/span><\/p><\/blockquote>\n<p>This is my writing it down \ud83d\ude42<\/p>\n<p>I can do 0 unassisted strict pull ups. \u00a0I did not test negatives, but I imagine they&#8217;re not strong. \u00a0I can&#8217;t really hold a flex arm hang &#8212; When I jumped up for flex arm hangs today, I pretty much immediately came back down.<\/p>\n<p>As for assisted pull ups, I currently use two green bands. \u00a0I can do ~10 kipping banded pull ups, and ~2-3 unbroken strict banded pull ups.<\/p>\n<p><strong>Day 1:\u00a0<\/strong><\/p>\n<p>Day 1 of the challenge is &#8216;<span style=\"color: #222222;\">Accumulate 2 min in a static hang or flex arm hang&#8217;. \u00a0I did a combination &#8212; 1 min static hang, 1 min flex arm hang. \u00a0I was able to accumulate the static hang in 8-15 second chunks. \u00a0My flex arm hang is not at all strong, so I actually did 60 jumps up into the flex arm position as each jump took about 1 second.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Crossfit Moxie is running a &#8216;Coaches Challenge&#8217; (initial week described here) this month to help folks improve their pull ups. \u00a0Mine need a lot of work, so I&#8217;m in! Initial test: As an initial test to help keep track of progress, we&#8217;re supposed to answer: Start today by testing your pull-up and posting to comments &hellip; <\/p>\n<p class=\"link-more\"><a href=\"https:\/\/bornski.com\/maria\/blog\/2014\/08\/04\/august-pull-up-challenge-initial-test-and-day-1\/\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;August Pull Up Challenge &#8211; Initial Test and Day 1&#8221;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[6],"tags":[23,7],"_links":{"self":[{"href":"https:\/\/bornski.com\/maria\/blog\/wp-json\/wp\/v2\/posts\/256"}],"collection":[{"href":"https:\/\/bornski.com\/maria\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bornski.com\/maria\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bornski.com\/maria\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bornski.com\/maria\/blog\/wp-json\/wp\/v2\/comments?post=256"}],"version-history":[{"count":2,"href":"https:\/\/bornski.com\/maria\/blog\/wp-json\/wp\/v2\/posts\/256\/revisions"}],"predecessor-version":[{"id":258,"href":"https:\/\/bornski.com\/maria\/blog\/wp-json\/wp\/v2\/posts\/256\/revisions\/258"}],"wp:attachment":[{"href":"https:\/\/bornski.com\/maria\/blog\/wp-json\/wp\/v2\/media?parent=256"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bornski.com\/maria\/blog\/wp-json\/wp\/v2\/categories?post=256"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bornski.com\/maria\/blog\/wp-json\/wp\/v2\/tags?post=256"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}