The Concept
SHAPE's 'Challenge Board' will push you physically and mentally and integrate speed, agility, power, strength, endurance and anaerobic exercises. Be prepared to have FUN pushing yourself while engaging in friendly competition!
- new challenges are posted periodically with prizes for top scores
- you are encouraged to test yourself against the challenge at both the start and end of the period
- challenges should be repeated in 12 - 16 week increments to measure your improvements
Top Scoring Warriors
Dec. 2012
Female: Audrey Dezwirek
Nov. 2012
Female: Karen Bassian - 2:00 (yes the minus sign is correct)
Male: Mark Dern 0:33
October 2012
Female: Alana Fine - 1:38
Male: Mike Robbins - 1:42
Sept. 2012
Female: Karen B. elip strides 12:41 / shoulder press & squat combo 218 reps
Male: Robin M. 2000 elip strides 9:15 / shoulder press & squat combo 87 reps
July 2012:
Female: Kathy B. - 3:46 sec.
Male: Rob M. - 2:28 sec.
Staff: Brendan Peel - 2:08 sec.
|
January 2013 Challenge
- Max wall sit
- 500 elip at lvl 10
- Max wall sit #2
- 500 elip at lvl 10
- Final time: (elip time 1+elip time 2) - (wall sit time 1+wall sit time 2)
- Lowest time wins...
December 2012 Challenge
- Eliptical 250 strides at level 14 and resistance 5
- 15 push ups
- T-Run completed twice (can write an explanation)
- Squat jumps holding med ball against chest. 15x (males 20lbs, females 10lbs)
- Finish off with another Eliptical 250 strides at level 14 and resistance 5
- Lowest time wins...
November 2012 Challenge
- 1000 strides on elliptical at level 10
- Standing T position + 8 lb weights / 1 warning to get weights back to shoulder height
- Wall Sit with 25 lb. plate on lap
Elip time + Standing T time + Wall Sit time = Final Score (lowest score wins)
October 2012 Challenge
Standardized Warm-up no cardio machine
Complete the following:
- 60 walking lunges:
- 20 arms straight up
- 20 opposite arm to front leg
- 20 hands at ears
- 10 inchworms
- 20 buttkicks
- 20 high knees
- 20 buttkicks
2 min rest timed - fastest time wins:
- 3 sets
- 15 squat jumps hands at the ears
- 15 pushups
September 2012 Challenge
Endurance Challenge #1 Best Times:
Endurance Challenge #2 Best Tiimes:
Strength Challenge - Add the 2 scores together!
- Max press Shoulder press
- Men 25lbs
- Women 12lbs
- +
- Max DB Squats bum must hit bench
- Men 2 x 40lbs
- Women 2 x 15lbs
August 2012 Challenge
- 15 consecutive seconds on the straight balance board, no support (time doesn't stop until they have complete 15 full seconds with board not touching the ground)
- 5 chin-ups (can't be jumping chin ups, have to have athletically straight extension of arms and head above bar)
- 10 double arm squat and press (25lbs dumbbells for men, 15's for women)
- 10 Split Squat Jumps (full extension of knees while in air)
- 10 Frog Jumps (push up position jump feet up to outside of hands)
- Shuttle run pushing 25lbs plate from one side (full plate has to be on the floor, pushed 4m and back 4m with at least one hand on the plate at all times)
- 50 alternating strokes with the battle ropes (arms as straight as possible)
July 2012 Challenge
Fastest time to complete the following circuit:
- 100 strides on elliptical at level 12
- 20 burpees
- 20 medicine-ball slams with 20 pound yellow medicine ball - no bounce allowed
- move five 10 pound plates from one side of the mat to the other side* and back in the front plank position
- *10 pound plates can only be moved one at a time and all plates must be stacked neatly before the time is stopped.
|
    |
