Workout of the Day

The Mohican Warrior Challenge starts this Saturday, at  8 AM.  The below are the workouts!

Workout 1:

Chingagook
Take 7 Minutes to work to a heavy Clean and Jerk
For 1o Minutes on the Minute
Complete 1 Clean, or 1 Clean and Jerk (Push or Split Jerk allowed)
*Weight can be increased ONLY 2 times during the workout, it can not be decreased 
*For every completed Jerk a 2 lb bonus will be added to your final weight
*For every missed clean, a 2 lb penalty will be subtracted from your final weight
*Score= Final Weight +/- bonuses and penalties

Workout 2:

Hawkeye
2 Rounds
15 Thrusters (M: 95 lb, W: 65 lb)
15 Lateral Jump Burpees
400 M Run
10 Overhead Squats (M: 95 lb, W: 65 lb)
10 Pull-ups (M: Chest to bar, W: Chin over bar)
400 M Run
*25 Minute Cap
*Score= total time, or 25 minutes+numbers of rep not completed

Final Scoring for the event will be as follows:
Total Seconds in “Hawkeye” – Total Weight in “Chinagook”= Final Score
Goal is the lowest final score possible

Scoring Example:
Hawkeye: time 18:13 or 1093 Seconds. Score: 1093 Points
Chingagook: Highest weight cleaned 245 lb, made 8 jerks for 16 bonus lbs, missed one clean -2 lbs penalty.  Score: 245+16-2= 259 points
Final Score: 1093-259= 834

We will award prizes for most improved in all three divisions, and top performance in the Elite division.  Stay tuned tomorrow to find out what some of those prizes are!

Weekly Buy In/Cash Out
2x AMRAP Push-ups
2x AMSAP Front Plank

Work to Heavy but manageable weight in the clean
Clean Cluster 1.1.1.1.1 :30 Rest between reps
Clean Cluster 1.1.1.1.1 :40 Rest between reps
*Best Clean Weight recorded

then…

5 Rounds
6 Knees to Elbows
15 Box Jumps
1:00 Rest
*Time recorded

Every moment is an experience. -Jake Roberts

Strong Girls

Announcements:
– Save your spot for the Mohican Warrior Challenge round 1, This Saturday July 31st!
– Free Workout! This Saturday @ 11 AM!
– August 7th POSE clinic with Boone postponed, new time TBA

Weekly Buy In/Cash Out
2x AMRAP Push-ups
2x AMSAP Front Plank

10 Rounds
100 M Sprint every minute on the minute
*Post notes to comments

then…

5 Sets
5-4-3-2-1 Power Clean+Strict Press
Rest 2:00 Minutes
AMRAP Kipping Pull-ups
Rest 2:00 Minutes
*Power clean+strict press weight, and highest set of kipping pull-ups recorded

The greater the difficulty, the more glory in surmounting it. -Epicurus

Love or Discipline

Announcements:
– Save your spot for the Mohican Warrior Challenge round 1, This Saturday July 31st!
– Free Workout! This Saturday @ 11 AM!
– August 7th POSE clinic with Boone postponed, new time TBA

A great story from our good friends over at G7.  Great story, even better person.

Weekly Buy In/Cash Out
2x AMRAP Push-ups
2x AMSAP Front Plank

Take 15 Minutes to find a 1 Rep Max in the Front Squat
Rest 10 Minutes (Work hip mobility during this time)
Reduce the weight to 85% of your new 1 RM, and do as many reps as possible
*1 RM, and 85% Rep Max Recorded

then…

7 Rounds
Sprint Across the Parking lot and back
5 Step-ups/ leg unweighted
*Post time to comments

Fortune and love favor the brave.-Ovid

How to walk through a crowd

Announcements:
– Save your spot for the Mohican Warrior Challenge round 1, This Saturday July 31st!
– Free Workout! This Saturday @ 11 AM!
– August 7th POSE clinic with Boone postponed, new time TBA

The before picture…  Come in today and check out the new digs!
Huge thanks to Alex, Aubrey, Blake, Cody, Darlene, Jamie, Laura, Tristy, and Walker!
We couldn’t have come close to do what we did without you guys!

Weekly Buy In/Cash Out
Split Squats 2×15/leg
50 Double Unders

20:00 to find 1 RM on Snatch (score=average weight for all team members)
3:00 Rest
10:00 to find max double-unders (score=average for all team members)
2:00 Rest
5:00 to find total push-ups (score=team total of push-ups)
1:00 Rest
2:30 of Yo-Yos (score=team average of total yards. 1 Yo-Yo=40 total yards)
*Total score recorded

Workday today after the Team WOD! We’re painting the wall! BBQ and drinks during/after!

Snatch PRs!

Weekly Buy In/Cash Out
Split Squats 2×15/leg
50 Double Unders

10 Sets
1 Power Clean+1 Jerk+1 Step-up/Leg (Try to add weight each set)
:30 Rest
2 Ext Rot/Arm (3010) (Start with Powell Raise weight from Wednesday)
:30 Rest

then…

10 Min AMRAP
8 Knees to Elbows
100M Sprint
8 Jump Lunges (total)
200M Sprint

Tough times never last, but tough people do. -Robert H. Schuller

Pain the great limiting factor

Announcements:
– CFA gym workday this Saturday
– Save your spot for the Mohican Warrior Challenge round 1, July 31st!
– Free Workout, July 31st @ 11 AM!

Captions?

Weekly Buy In/Cash Out
Split Squats 2×15/leg
50 Double Unders

Make up/Skill/Squat Day
Monday: Dips, and Dumbells
Tuesday: So fresh, and so cleans
Wednesday: Gassers anyone?

Skill Themes:
L-Sits
Overhead Squats
Back Squat

You decide what it is you want to accomplish and then you lay out your plans to get there, and then you just do it. It’s pretty straightforward. -Nancy Ditz

PaNu takes down statins, again

Announcements:
– CFA gym workday this Saturday
– Save your spot for the Mohican Warrior Challenge round 1, July 31st!
– Free Workout, July 31st @ 11 AM!

Weekly Buy In/Cash Out
Split Squats 2×15/leg
50 Double Unders

3 Sets
8 Powell Raises (3010)
:30 Rest
:30 AMRAP Abmat Sit-ups
:30 Rest
8 Russian Swings (Heavy)
2:00 Rest
*post weights and sit-ups to comments

then…

6 Rounds
50 Yard Sprints (walk back)
1 Gasser
:90 Rest

Whatever satisfies the soul is truth. -Walt Whitman

Chicken Labels

Announcements:
– CFA gym workday this Saturday
– Save your spot for the Mohican Warrior Challenge round 1, July 31st!
– Free Workout, July 31st @ 11 AM!

Thoughts?

Happy Birthday to Boone!!

Weekly Buy In/Cash Out
Split Squats 2×15/leg
50 Double Unders

Work to a heavy but manageable weight in the clean

One Clean Cluster 1.1.1.1.1
*Clean Weight recorded

then…

3 Rounds
8 Unbroken Kip Pull-ups (Scale volume so set can be completed unbroken)
:30 Rest

1 Clean to Overhead (Cluster Weight)
:30 Rest
400 M Sprint
:30 Rest
*Time Recorded

To bring one’s self to a frame of mind and to the proper energy to accomplish things that require plain hard work continuously is the one big battle that everyone has.  When this battle is won for all time, then everything is easy. – Thomas A. Buckner

The Meat and Nuts Breakfast

Announcements:
– CFA gym workday this Saturday
– Save a spot for the Mohican Warrior Challenge round 1, July 31st!