admin

Mohican Warrior Challenge Part 2

The Mohican Warrior Challenge starts today at 9:00am.  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

Weekly Buy In/Cash Out
Accumulate 5-10 minutes in the bottom of a deep relaxed squat

5-4-3-2-1
Handstand Push-ups
Strict Chin-ups (51X1)
2:00 Rest b/t each movement
*Fraction and increase weight as needed

then…

5 Rounds
5 Sumo Deadlift High Pulls (95lbs, 65lbs)
15 Jump Lunges (total)
2:00 Rest

Fatigue makes cowards of us all. -Vince Lombardi

Bone Density

Announcements:
– Mohican Warrior Challenge Round 2 tomorrow! Post party 1:30 PM @ Reds Porch
-Ladies Night September 13th at 7:30pm at Aubrey’s house (4529 Corran Ferry Loop, Austin 78749)
-Take advantage of free Olympic lifting classes with 2 time Olympian, Chad Vaughn. Sign up here
–Fight Gone Bad, Sept. 25th…sign up and reserve your spot!!

Weekly Buy In/Cash Out
Accumulate 5-10 minutes in the bottom of a deep relaxed squat

Make up/Skill day
Labor, UB, oh the hill

or

Squat Program:
Back Squat
8-8-6-6

Front Squat
5-5-5-5

Most people have the will to win, few have the will to prepare to win. -Bobby Knight

Insulin Resistance and Alzheimers

Announcements:
-Ladies Night will be moved to the second Monday of the month in September due to Labor day.  It will be September 13th at 7:30pm at Aubrey’s house (4529 Corran Ferry Loop, Austin 78749)
-Part 2 of the Mohican Warrior Challenge is around the corner, Sept. 11th.  If you signed up for Part 1, please email tristystep@gmail.com to reserve your time slot for Part 2!  If you are only signing up for Part 2 of the Challenge, please sign up for your time slot here
**We have had a cancellation for the 10:00am slot, so if anyone wants to sign up for that time slot, email tristystep@gmail.com
**Also, we need judges/counters (especially for 9am)!  If you are interested in helping out, even if you aren’t competing, email tristystep@gmail.com
-Take advantage of free Olympic lifting classes with 2 time Olympian, Chad Vaughn. Sign up here
–Fight Gone Bad, Sept. 25th…sign up and reserve your spot!!

Weekly Buy In/Cash Out
Accumulate 5-10 minutes in the bottom of a deep relaxed squat

4 Sets
:60 Front Plank Hold
1:00 Rest
5 Unweighted Step-ups
2:00 Rest

then…

7 Rounds
10 Unbroken Box Jumps
Hill Sprint
*Time recorded

Either move or be moved. -Ezra Pound

Weight Gain with a Female athlete

Announcements:
-Take advantage of free Olympic lifting classes with 2 time Olympian, Chad Vaughn. Today at 2 PM and 6:30 PM Sign up here

-Ladies Night will be moved to the second Monday of the month in September due to Labor day.  It will be September 13th at 7:30pm at Aubrey’s house (4529 Corran Ferry Loop, Austin 78749)
-Part 2 of the Mohican Warrior Challenge is around the corner, Sept. 11th.  If you signed up for Part 1, please email tristystep@gmail.com to reserve your time slot for Part 2!  If you are only signing up for Part 2 of the Challenge, please sign up for your time slot here
**We have had a cancellation for the 10:00am slot, so if anyone wants to sign up for that time slot, email tristystep@gmail.com
**Also, we need judges/counters (especially for 9am)!  If you are interested in helping out, even if you aren’t competing, email tristystep@gmail.com
–Fight Gone Bad, Sept. 25th…sign up and reserve your spot!!

Buy in/Cash out
Accumulate 5-10 minutes in the bottom of a deep relaxed squat

Take 5 minutes to build to a heavy Push Press
On the minute for 5 minutes Push Press
On the minute for 5 minutes Jerks
*Add weight each set if possible, post weights to comments

then…

10-9-8-7-6-5-4-3-2-1
Unbroken Wall Balls (20lbs, 15lbs)
Unbroken Ring Push-ups
*Time recorded

Success is simple. Do what’s right, the right way, at the right time. -Arnold H. Glasow

Gestational Diabetes

Announcements:
-Ladies Night will be moved to the second Monday of the month in September due to Labor day.  It will be September 13th at 7:30pm at Aubrey’s house (4529 Corran Ferry Loop, Austin 78749)
-Part 2 of the Mohican Warrior Challenge is around the corner, Sept. 11th.  If you signed up for Part 1, please email tristystep@gmail.com to reserve your time slot for Part 2!  If you are only signing up for Part 2 of the Challenge, please sign up for your time slot here 
**Also, we need judges/counters (especially for 9am)!  If you are interested in helping out, even if you aren’t competing, email tristystep@gmail.com
-Take advantage of free Olympic lifting classes with 2 time Olympian, Chad Vaughn.  Sign up here
–Fight Gone Bad, Sept. 25th…sign up and reserve your spot!!

Noon Class Only today, CC meets tomorrow

Buy in/Cash out
Accumulate 5-10 minutes in the bottom of a deep relaxed squat

4 Sets
5 Overhead Squats
:30 Rest
15 Unbroken Kip Pull-ups (CTB, COB)
2:00 Rest
*Scale pull-ups to number that can be done unbroken
*Increase Overhead Squat weight each set

then…

3 Rounds
25 Unbroken Burpees
400 M Sprint
3:00 Rest
*Scale burpees to a number that can be done unbroken

Without labor nothing prospers. -Sophocles

Announcements:
-Ladies Night will be moved to the second Monday of the month in September due to Labor day.  It will be September 13th at 7:30pm at Aubrey’s house (4529 Corran Ferry Loop, Austin 78749)
-Part 2 of the Mohican Warrior Challenge is around the corner, Sept. 11th.  If you signed up for Part 1, please email tristystep@gmail.com to reserve your time slot for Part 2!  If you are only signing up for Part 2 of the Challenge, please sign up for your time slot here 
**Also, we need judges/counters (especially for 9am)!  If you are interested in helping out, even if you aren’t competing, email tristystep@gmail.com
-Take advantage of free Olympic lifting classes with 2 time Olympian, Chad Vaughn. Sign up here
–Fight Gone Bad, Sept. 25th…sign up and reserve your spot!!

Labor Day Weekend Schedule
Saturday: Normal Hours
Monday: Noon Class only

Weekly Buy In/Cash Out
Strict Knees to Elbows 6-10
Push-ups (2011) 10

10 Minutes on the Minute
1 Clean and Jerk
*Try to increase weight each minute
*Score=total team weight

then…

20 Minute AMRAP
5 Thrusters
15 Pull-ups (CTB, COB)
400 M Run
*Score=Total team Rounds

Total Score= Weight x Rounds

Announcements:
-Ladies Night will be moved to the second Monday of the month in September due to Labor day.  It will be September 13th at 7:30pm at Aubrey’s house (4529 Corran Ferry Loop, Austin 78749)
-Part 2 of the Mohican Warrior Challenge is around the corner, Sept. 11th.  If you signed up for Part 1, please email tristystep@gmail.com to reserve your time slot for Part 2!  If you are only signing up for Part 2 of the Challenge, please sign up for your time slot here 
**Also, we need judges/counters (especially for 9am)!  If you are interested in helping out, even if you aren’t competing, email tristystep@gmail.com
–Fight Gone Bad, Sept. 25th…sign up and reserve your spot!!
-Check out the new Recipe tab under Member Resources!  Submit your favorite Paleo Recipe to boone@crossfitaustin.com or tristy@crossfitaustin.com

Labor Day Weekend Schedule
Saturday: Normal Hours
Monday: Noon Class only

Weekly Buy In/Cash Out
Strict Knees to Elbows 6-10
Push-ups (2011) 10

3 Sets
10 Step-ups/Leg
:30 Rest
10-12 Powell Raises
10-12 Ext. Rot.

then…

5 Rounds
:45 Box Jumps :15 off (24″, 20″)
:45 Push-ups :15 off
1:00 Rest

Perseverance is not a long race; it is many short races one after another. -Walter Elliot

Setting Goals or Limits

Announcements:
-Ladies Night will be moved to the second Monday of the month in September due to Labor day.  It will be September 13th at 7:30pm at Aubrey’s house (4529 Corran Ferry Loop, Austin 78749)
-Part 2 of the Mohican Warrior Challenge is around the corner, Sept. 11th.  If you signed up for Part 1, please email tristystep@gmail.com to reserve your time slot for Part 2!  If you are only signing up for Part 2 of the Challenge, please sign up for your time slot here 
**Also, we need judges/counters (especially for 9am)!  If you are interested in helping out, even if you aren’t competing, email tristystep@gmail.com
–Fight Gone Bad, Sept. 25th…sign up and reserve your spot!!
-Check out the new Recipe tab under Member Resources!  Submit your favorite Paleo Recipe to boone@crossfitaustin.com or tristy@crossfitaustin.com