Workout of the Day

Buy In/ Cash Out
Snatch Pull-unders 2×8
Hollow Rocks 2x:45

3 Sets
5 Snatch Grip RDLs
:30 Rest
AMRAP Handstand Push-ups
2:00 Rest

then…

3 Rounds
1:00 Russian Swings
1:00 DB Push Press
1:00 Flutter Kicks

Counsel woven into the fabric of real life is wisdom. -Walter Benjamin

Carb Count

Announcements:
-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!!
-There will be no regularly scheduled class on September 25th!!

Competitors:
We need to know which division you will be competing in for FGB V.  Please email Tristy at tristystep@gmail.com and let her know wihch division you are planning on competing in.  If you cannot remember the scaling options, you can find details here

Volunteers:
The FGB V committee is asking for volunteers to help judge the event.  If you want to be part of the action but are not really up for competing, this is an excellent way to be involved and show your support.  Competitors, if you want to volunteer to judge before or after your heat and lend some sympathetic encouragement, that is no problem!  Please email Tristy at tristystep@gmail.com if you are interested in helping out by volunteering or judging at this year’s Fight Gone Bad.

Buy in/Cash out
Snatch Pull-unders 2×8
Hollow Rocks 2x:45

2 Rounds
:30 Front Planks
:30 Right Side Planks
:30 Left Side Planks
:30 Dead Bugs
:30 Rest

then…

800 M Run
5 Kip Pull-ups
5 Burpees
400 M Run
10 Kip Pull-ups
10 Burpees
200 M Run
15 Kip Pull-ups
15 Burpees

Success has nothing to do with what you gain in life or accomplish for yourself. It’s what you do for others.
– Danny Thomas

Not to long ago

Announcements:
-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!!
-There will be no Saturday workout on September 25th!!

Buy in/Cash Out
Snatch Pull-unders 2×8
Hollow Rocks 2x:45

5 Sets
5 Front Squats
:30 Rest
5 Strict Chin-ups (51X1) (Fraction or add weight as needed)
:90 Rest
*Post weight to comments

then…

3 Rounds
15 Wall Balls (20 lb, 15 lb)
Hill Sprint
15 Box Jumps (24″, 20″)
Hill Loop
1:00 Rest
*Goal=Unbroken
*Recorded

Life is ten percent what happens to you and ninety percent how you respond to it. -Lou Holtz

The one minute row

Announcements:
-Ladies Night TONIGHT 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!!

A huge thanks to all the folks that volunteered to count yesterday, and also to Tristy
for organizing such an awesome event!  (Judges: Cody, Sherman, Christy, Claire, Alex, Miguel, Laura G., Aubrey, John, Tow Matt, Julie, Sleeves, J.J., Liz, Chaz, Carissa, Walker, Blake, Darlene, Tasha)

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!!