Three rounds of:
1 min hollow rock (count reps down + back =1)
1 min hanging side ups (count reps R + L = 1)
1 min weighted situps (close body) 15/20 (count reps)
1 min weighted back extensions 7/12 (count reps)
1 min reverse burpee 15/20 (count reps)
Rest 1 min between each round.
The clock does NOT stop between exercises.
Count total reps and post to comments.
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Pretty pumped about our new "Wall of Pain" board (below). It is a place to keep all of the common records (male and female) of lifts and workouts we typically do at GPP. We had one of these at our last place, but we got sick of it. We felt it didn't represent the values we stand for at GPP. So, when we moved over to our new place, the board didn't make the trip. So, why bring it back?
Things have changed.
Our values haven't changed, it's just that our message has become more clear. We are about "Optimal Health" not hyperfitness. We all get that now. It has become part and parcel to the culture of our community. What is neat about this is, NOW when there is a record posted on our "Wall of Pain" it can stand as something excellent. As something meant to inspire us to go beyond our self-imposed beliefs and limitations. I think our last "records board" was more about glorifying individuals. I'm very glad things are different now.
But if we are going to do this thing (have a records board), let's do it right. If a record is going to inspire us it needs to have meaning. In order to have meaning, a record must be held to a higher standard of scrutiny. Therefore we intend to hold all records posted on the GPP "Wall of Pain" to the strictest of standards. It will be very hard to post anything to that wall. Many who try will be rejected for fault technicalities. Please know, that however much we like you, we will not budge on this. That we "won't budge" on this will give your achievements more meaning. Our board is meant to inspire our amazing community. If we allow exceptions for faults, or to the verification process it will miss it's intended purpose.
With this in mind, we propose the following rules for posting records to the GPP "Wall of Pain." (See below).
Rules for Posting Records to the GPP Wall of Pain (rules subject to change & advance notification):
1. All records are to be digitally recorded (uncut) for verification and reviewed by a staff trainer.
2. GPP workout movements and standards are to be strictly adhered to. It is a candidate's responsibility to know these. GPP staff is happy to issue these standards.
3. GPP Trainer may DQ reps, sets or the entire attempt at trainer's sole discretion.
4. Candidate may appeal trainer's decisions.
5. Appeals will be presented to a panel of 3 GPP Trainers for final decision. Majority rules.
6. Record setting is to be a formal process. Candidate is to inform GPP staff trainer of their intentions to attempt a record before the attempt. Although formal, records can be included as part of one's daily workout.
7. Direct assistance rendered by any outside person, object, or force will result in a DQ of the attempt.
8. It is not necessary to be ON-SITE at GPP to attempt any record.
We know there are many outstanding efforts and records that have been achieved and verified in the past at GPP. To be fair, we will only count those that happen from NOW forward. 3 ... 2 ... 1 ... GO!