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“CFA Anywhere” WOD, September 11, 2024

“CFA Anywhere” – Wed, Sep 11

Mayhem 30 Hard Challenge: Day 11 (AMRAP – Reps)

To successfully complete this challenge, you must complete all of the following tasks every day from September 1st – September 30th.

  • Complete two 30 minute workouts (at least one workout MUST be outside)*
  • Drink 2/3 of your bodyweight in ounces of water*
    • Example: If you weigh 200 lbs, you will need to drink a minimum of 133 oz of water each day
  • Read 10+ pages in a non-fiction book
  • Consume zero alcohol for the entire 30 days
  • Choose any diet and stick with it
  • No cheat meals
  • Take a daily progress picture

Optional – write in the comments which Diet / Meal Plan you are following 🙂

Yes…if this looks familiar it is because this is a condensed version of the 75 Hard program, which you may have heard of.

LOGGING:

  • You will log the number “7” if you completed the ENTIRE 7 bullet points
  • Our hope is that every single day of September you are able to log a “7”

FAQs

How does Mayhem 30 Hard work?

  • This challenge is based on the honor system. We are pushing your mental limits for 30 days and asking that you honestly complete every single day as it is written.

What happens if you miss a day?

  • In the original 75 Hard Challenge (which this challenge is based on), if you miss an item on any day, you would have to start the entire challenge over with Day 1. For the sake of this challenge, we are asking that you try your best to complete every single day as it’s written for the entire 30 days. However, if you miss a day, we understand. Just comment on what part you missed and how you’re going to ensure that you don’t miss that part tomorrow.

We do two 30-minute workouts a day?

  • Yes. We recommend that one of these workouts is from Mayhem Programming (M30, M60, Bodybuilding, etc.) and that the other is an outdoor physical activity such as going for a walk/jog/run, playing a sport, playing with your kids, yoga, etc. Another Mayhem Workout works too. Just remember that at least one of your workouts needs to be outside.

What diet should I do?

  • You choose the diet you want to stick with for 30 days. It could be tracking macros, logging your food, Intermittent Fasting, Paleo, Whole 30, etc. Pick something that you feel you can stick with for 30 days. If the listed options all sound too overwhelming, you can choose a habit-based diet approach by setting up a few habits for your personalized diet that you need to adhere to. For example, “no snacks after dinner”. Habits are a great way to diet in a way that can be customized to work best for you and allow you to be successful.
  • Another great option, if you’re unsure where to start, is to log your food in the app “My Fitness Pal” for 30 days. This is a great way to start to understand if you’re eating too much or too little and to see patterns in how you can improve your diet in the future.

What if I want to do 75 Hard?

  • If you wish to take it a step further and use this opportunity to begin 75 Hard, we recommend reading further into 75 Hard so that you can ensure you are following their standards. Mayhem 30 Hard is an altered version of this challenge. You can read about the full challenge here.
Warm Up

5:00 Clock:
First 3:00
15 seconds of Butt Kicks
3 Inchworm to Push Ups
3 Jumping Lunges (L+R=1)
5 Slow Reverse Snow Angels OR 3 Kip Swings (if doing pull ups)

Last 2:00
2 Towel Rows or Crush Grip Dumbbell Bent Over Row or Pull Ups
4 Bodyweight Walking Lunges or Dumbbell Front Rack Walking Lunges
2 Push Ups

Athletes Notes

Move through these movements in first 3 minutes, getting as many rounds as you can at a warm up pace.

Then in the final 2 minutes, move through these movements.

Bodyweight Metcon
Bodyweight: Version of Hero Workout “Pat” (Time)

6 rounds for time:
25 Towel Rows or Banded Bent Over Rows [OR 15 Kipping Pull Ups]
50ft Bodyweight Walking Lunges
25 Push Ups
50ft Bodyweight Walking Lunges

Time Cap: 25:00

REPEAT FROM SEPTEMBER 11, 2023

Athletes Notes

HERO: PAT

Army Sgt. Patrick Hawkins, 25, of Carlisle, Pennsylvania, was killed on Oct. 6, 2013, while conducting a special operations mission in Kandahar Province, Afghanistan, as part of Operation Enduring Freedom. Hawkins was assigned to the 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia.

Hawkins’ friends and fellow service members remember his enthusiasm for CrossFit. He often used CrossFit training with his Fire Team and particularly enjoyed wearing weighted body armor (vest) during his workouts.

Hawkins is survived by his wife, Brittanie; and parents, Roy and Sheila.

Time Cap

  • We want to keep you all on track for the guaranteed 30 minutes with warm up today. I know it will be tight but I am giving a 25:00 Time Cap for today. Choose your movement progressions wisely to ensure you can finish this in the time allotted or get as close to finishing as possible.

Workout Strategy and Flow

  • Towel Rows or Banded Bent Over Row or even Crush Grip Object Row are all acceptable RX Options for Bodyweight version. We want to stay moving here with only a quick break at the halfway point of the 25 reps.
  • Because this workout is a hero workout and I want to keep it as close to the original programming as possible, I do have Kipping or Butterfly Pull Ups programmed. I have pulled back on the number of reps for kipping pull ups to 15 due to the amount of volume. This will still mean there are 90 reps total.
  • Push Ups – plan your reps ahead of time. You have 150 reps total. This is more than usual so I want to be sure that we have a plan going in, so we don’t hit a wall. Think 5-10 reps at a time with quick breaks to shake the arms out.
  • Bodyweight Walking Lunge – aim to do each 50ft segment unbroken everytime. Goal here is to just keep moving and shake your arms out on their brief “break”

Substitutions

.

Backpack Option

6 rounds for time:
25 Backpack Bent Over Row
50ft Backpack Front Rack Lunges
25 Backpack Push Ups or if those are too challenging to do for 150 total reps, complete 25 Backpack Floor Press each round.
50ft Backpack Front Rack Lunges

Scaled

6 rounds for time:
25 Towel Rows or Banded Bent Over Row or Crush Grip Object Row
16 Wall Assisted Step Back Lunges
25 Elevated Knee Push Ups
16 Wall Assisted Step Back Lunges

Mayhem Moms

6 rounds for time:
25 Towel Rows or Banded Bent Over Row or Crush Grip Object Row, or 15 Band Assisted Pull Ups- 2 Foot
16 Bodyweight Split Squat (8 on the right, 8 on the left)
25 Incline Push Ups
16 Bodyweight Split Squat (8 on the right, 8 on the left)

Minimal Metcon
Minimal: Version of Hero Workout “Pat” (Time)

6 rounds for time:
25 Crush Grip Dumbbell Bent Over Row (50/35) [OR 15 Kipping Pull Ups]
50ft Dumbbell Front Rack Walking Lunges (2×50/35)
25 Push Ups
50ft Dumbbell Front Rack Walking Lunges (2×50/35)

Time Cap: 25:00

REPEAT FROM SEPTEMBER 11, 2023

Athletes Notes

HERO: PAT

Army Sgt. Patrick Hawkins, 25, of Carlisle, Pennsylvania, was killed on Oct. 6, 2013, while conducting a special operations mission in Kandahar Province, Afghanistan, as part of Operation Enduring Freedom. Hawkins was assigned to the 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia.

Hawkins’ friends and fellow service members remember his enthusiasm for CrossFit. He often used CrossFit training with his Fire Team and particularly enjoyed wearing weighted body armor (vest) during his workouts.

Hawkins is survived by his wife, Brittanie; and parents, Roy and Sheila.

Time Cap

  • We want to keep you all on track for the guaranteed 30 minutes with warm up today. I know it will be tight but I am giving a 25:00 Time Cap for today. Choose your weight and movement progressions to ensure you can finish this in the time allotted or get as close to finishing as possible.

Workout Strategy and Flow

  • Crush Grip Dumbbell Bent Over Row: when selecting the dumbbell weight, make it challenge you. You should need to set it down at least 1 time in the 25 bent over rows to save your grip for all 6 rounds.
  • Because this workout is a hero workout and I want to keep it as close to the original programming as possible, I do have Kipping or Butterfly Pull Ups programmed. I have pulled back on the number of reps for kipping pull ups to 15 due to the amount of volume. This will still mean there are 90 reps total.
  • Push Ups – plan your reps ahead of time. You have 150 reps total. This is more than usual so I want to be sure that we have a plan going in, so we don’t hit a wall. Think 5-10 reps at a time with quick breaks to shake the arms out.
  • Double Dumbbell Front Rack Walking Lunge – aim to do at least 25 ft unbroken every time. Your arms are going to feel HEAVY. Be prepared for this and plan accordingly

Substitutions

Mayhem Moms

6 rounds for time:
25 Crush Grip Dumbbell Bent Over Row or 15 Band Assisted Pull Ups- 2 Foot
16 Single Dumbbell Split Lunge (8 on the right, 8 on the left)
25 Incline Push Ups
16 Single Dumbbell Split Lunge (8 on the right, 8 on the left)

Bonus Stretching

:30 Chest Stretch (each side)
:30 Bicep Wall Stretch (each side)
:30 Couch Stretch (each side)
:30 Cross Leg Forward Fold (each side)

Athletes Notes

1 MILE HONOR WALK (OPTIONAL) (Checkmark)

On 9/11 – The FDNY climbed 110 stories (2,071 steps)(approximately 1 mile) in order to get to the top of the towers

Join me in walking 1 Mile today in remembrance of those who gave it all.

Athletes Notes

Works perfect for your Mayhem 30 Hard outdoor workout.
Keep walking until your 30 minute goal is hit 🙂