I saw something on Facebook a couple weeks ago about a One Hundred Push Up Challenge. I struggle with push ups (even altered from my knees) and I really want to get better at them and start doing my Crossfit WOD’s rx when it comes to push ups. I want to be able to do them on my toes – full on, no modifications. When I saw this challenge, I decided to do it. I need to get off my knees NOW! I have made such little progress in this area and it’s time to be a big girl and get stronger where I am weak! Check out this video – excellent demonstration of proper form push ups from MobilityWOD. I may not totally agree with his entire assessment of push ups from the knees (if you can’t do them full on, from the knees is better than not at all) but this guy knows his stuff!
When you start off on this program, the site gives you an into, explains what a push up is and proper form with available modifications and then instructs you to take an initial test. Basically, you just see how many proper form push ups (however you are choosing to do them – with or without modifications) you can do. When I took the initial test I did 6 full push ups (as in chest to floor), but it was really hard and that last one to get me to 6 was not pretty. So, I decided even though I tested into the “level 2″ range for my age that I would actually do the level one. I am very weak in this area and really want to build. I can always do it again later at another level.
My first week looked like this: and remember, I am weak but doing them full on, chest to floor, on my toes.
Day 1: 5 sets, with 60 seconds of rest between each set.
Set 1 – 2
Set 2 – 3
Set 3 – 2
Set 4 – 2
Set 5 – max effort (at least 3) I was able to do 6
Day 2: 5 sets, with 90 seconds of rest between each set.
Set 1 – 3
Set 2 – 4
Set 3 – 2
Set 4 – 3
Set 5 – max effort (at least 3) I was able to do 8
Day 3: 5 sets, with 120 seconds of rest between each set.
Set 1 – 4
Set 2 – 5
Set 3 – 4
Set 4 – 4
Set 5 – max effort (at least 3) I was able to do 9
I am actually impressed with these numbers – as small as they are. I am making sure to use proper form, go all the way down, chest to floor and come all the way back up. I am using a closer stance set up so my arms are not out super wide and are in close brushing my sides as I go down. My numbers may be small, but I can tell I am getting stronger and more comfortable with the movement. I’m excited to finish week 2 and see where I test to start week 3!
Check out the Pushing Our Luck March Challenge on Facebook. I had already started this program but will be joining in with the Tampa Bay Bloggers and the Pushing Our Luck March Challenge anyway!