Mayhem News

July 4th-6th Hours

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

July 5th: 

Regular afternoon classes only at 3:30pm, 4:45pm, 6:00pm, 7:15pm.
NO MORNING CLASSES!
CrossFit Kids class is at 5pm!

July 6th — CrossFit for HOPE!!! 9am-Noon

CrossFit for Hope – Saturday, July 6th

CrossFit for Hope

CrossFit for Hope

WHEN? This Saturday, July 6th from 9am-noon we will be hosting the CrossFit for Hope workout at CrossFit Mayhem.

HOW MUCH? $10 donation for members, $5 for kids and the $20 drop-in fee for visitors will all be donated to Hope for Cures.

WHAT IS THIS ABOUT? Come out and support Hope for Cures! 100 percent of the donations go directly from Hope for Cures to chosen organizations on the front lines of catastrophic childrens’ illnesses.
Learn more about CrossFit for Hope and Hope for Cures. 

WHAT IS THE WORKOUT?

The CF for Hope workout is as follows.

3 Rounds of:

Burpees
Power Snatch, 75#
Box Jumps, 24″
Thruster, 75#
C2B Pullups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for a good score. One point is given for each rep.

It’s not just for CrossFitters! We will have the prescribed option as above, as well as a scaled option for kids, teens, and others who would just like to try it.

 

 

Rich Froning, Dan Bailey and the CrossFit Mayhem team all heading to the Games!

CFM_regionals1

Congratulations to our CrossFit Mayhem athletes heading to the CrossFit Games! We had a great weekend and thank everyone for their support at the Regionals, at home and all over the world! It was an amazing weekend filled with great competition, excitement, teamwork, support, nervousness and of course FUN!

Rich Froning got 1st and Dan Bailey 3rd in the individual men!

CrossFit Mayhem got 1st in the team division!

Congrats to Matt Hewett who competed for CrossFit Faith! One year of CrossFit and he got 9th in the Central East! Amazing guy! Great athlete!!!

2013CFGR_CE_Podium_0015 2013CFGR_CE_Podium_0004

 

 

Teens Class Postponed One Week & Kids Class Wednesday Only

We are going to postpone beginning the teen class until Monday, June 10th! Sorry for the inconvenience, but our Regional competition is this week and all our coaches will be there.

Teens will begin June 10th at 4:45pm. We will have the teens class Monday, Tuesday and Thursday.

Kids this week will be on Wednesday ONLY! 

 

April 5-7 Announcements for CF Mayhem

Friday, April 5th

We will host 13.5, the last workout of the 2013 CrossFit Open! We will begin the heats at 5:30pm. Heats will begin approximately every 10-15 minutes after that.

Saturday, April 6th

We are hosting a CrossFit Level 1 Trainer Course so we will NOT have a Saturday session at the gym.

It is looking like the weather is going to be great though, perfect enough to have a workout at Dogwood Park! Be ready to go by 9am!!

BRING A FRIEND, A SPOUSE, A STRANGER… even if they don’t know CrossFit, we will have something for them to do.

Sunday, April 7th

We will continue to host the CrossFit Level 1 Trainer Course.

 

 

02/10/2013 – Rest Day & Fun

Enjoy a Rest Day today!

First Level 1 Trainer Course at CF Mayhem

Last weekend we hosted our first (and hopefully the first of many) Level 1 Trainer Courses. It was great meeting the people who came to the course. It was also fun to watch the trainers play on the slack line and do a workout.

Level1-Trainers Slackline3-Neal

 

 

 

 

 

 

Slackline2-JasonSlackline1-Rich

 

 

 

 

 

 

Congratulations to ROAN!!! 

I know there are a ton of posts out there about why people enjoy CrossFit and well I am just going to say a little something about it anyway. This week we had a member reach a great milestone! WIth this milestone, people throughout the week signed the big whiteboard in the gym giving him words of encouragement and praise. For anyone who does CrossFit, we all know that the community is amazing! We have people of all ages, sizes and fitness levels. The best part is that we all support each other and push each other and no matter what the challenge… whether in the gym or outside… we build bonds that help us achieve goals. That could be to lose weight, to make a team, to be more fit, to make it to the Regionals or Games, or whatever. My sister might jokingly call this CultFit and maybe that is true in some ways, but it’s the most positive environment I think I have ever been involved with so I think I will keep on, keepin’ on! :)

We are so proud of you Roan! Keep up the good work man! You will reach your goals!

Roan - Whiteboard

 

 

 

01/27/2013 – Rest Day/Play Day

Enjoy your Rest Day!

We got a new toy for the gym. A slackline. Check out this video on the MobilityWOD web site.

We set it up recently and just left it. It has become a fun past time at the gym. Everyone seems to want to try it and once they try it, they want to get across. We first put it between two poles that were about 10 yards apart. Now it is about 15-20 yards. Last I heard, Rich held the record for going across and back across 6 3/4 times. Figures!!!

 

01/20/2013 – Rest Day & Congrats Jake!

Looks like today is going to be a pretty gorgeous day here so get out and enjoy it if you can! Hope all of you in other locations have a great day too!

Congratulations to Jake Lockert!

Nice job Jake!

Nice job Jake!

Jake did a food challenge, the Who-Dat-Burger challenge, this weekend in Pensacola. 5- 1/3 pound patties, chili, cheese, bacon, tomato, lettuce, and sweet potato fries. He finished in under 15 minutes with plenty of time to spare on the time cap. Nice job Jake! We are so proud of you! :)

Decal Tees are now Restocked!

RESTOCKED!

We have a shipment of the green and navy decal Tee coming in this week.

The online store has been updated now.

OLYMPUS DIGITAL CAMERA Decal Tee Sapphire Back Decal Tee - Green Decal Tee Navy Mens Back

ON SALE NOW!

CrossFit Mayhem Box Tee – $20

CFM Box Tee - $20Men's Small & Women's S-XL

CFM Box Tee – $20
Men’s Small & Women’s S-XL

CF Mayhem “Original” Tee – $15

CFM "Original" Tee - $15Small & Medium Only

CFM “Original” Tee – $15
Small & Medium Only

1/13/2013 – Saturday Workout + Rest Day

Today’s post is a longer one…

CrossFit Mayhem took two teams to a great event in Birmingham, AL at CrossFit Bravery this past weekend (also the reason I didn’t post anything yesterday for those who checked). The event was raising money for the Love+1 Medical Center in Haiti through the 147 Million Orphans Foundation. Personally, I was not familiar with this organization and had been asked by one of our members (his friend owns CF Bravery) to go compete. I didn’t really even know what the event was for… just thought it would be a lot of fun to go compete with some great people. When we got there I saw that there was a table setup for 147 Million Orphans with tshirts, jewelry, and some other items. I asked about what it was and got a postcard with information also.  They support several wonderful things. The three on the list were:

1. Provide food, water and medicine to children in need worldwide.

2. Bring awareness to the orphan crisis.

3. Assist adoptive families with fundraising through the sale of original and handmade products.

Go to their web site for more information

I was amazed I had not heard of them, but… now I have. I went to their web site and they have trips to Honduras to help at an orphanage and building a village. I honestly don’t think I have ever felt a “calling” to do something so much, but in this instance I told my husband that I really wanted to go. What an amazing opportunity! Check them out!

CrossFit Mayhem/Faith - 2nd Place at the Love+1 event at CF Bravery, Birmingham, AL.

CrossFit Mayhem/Faith – 2nd Place at the Love+1 event at CF Bravery, Birmingham, AL. Ben, Jake, Sarah and Hoffee!

We all had a great time and CrossFit Faith placed 2nd! Nice job guys! You did great and so did all the other teams. We loved seeing our other Faith brothers Elijah “EZ” Muhammad and Derek “D-Rob” Robinson as well as their beautiful wives and daughters!!! We also had a great time seeing old friends and meeting lots of new ones! Thank you to Jana and Rhett, Quinton and Becky and all the other CF Bravery folks for your hospitality and Love+1! The event was great! :)

TEAM WORKOUT FROM THE EVENT:

4 person team – team chipper
60 reps at each station – 15 reps per competitor

Start at beginning with all equipment in starting position (except box jump).

60 Hang Cleans (145/95)
60 Kettlebell Swings (70/53)
60 Box Jumps (30/24)
60 Partner Deadlift (415/315)
60 Shoulder to Overhead (145/95)

End with all equipment back at starting position stacked as it was when you started (except box jump).

THINGS TO REMEMBER
1. Each member has to be at the station before a movement can be started.
2. Clamps must be used on the bars for the movement. Reps will not count if not clamped.
3. All members and equipment must be passed the finish line to stop the clock.
4. The reps do not have to be consecutively by guys then girls or vice versa. 60 reps is the goal, get their however you think works best for your team within the rules.

START- The full team of 4 will be together for the chipper in the Starting Block with the equipment. Equipment consists of:
2 bars
2 Kettlebell- 1 for guys (70), 1 for ladies (53)
2 sets of clamps
4- 25# bumpers stacked
6- 45# bumpers stacked

The bar used for the HANG CLEAN will also be used for the SHOULDER TO OVERHEAD. The 25# bumpers used for the HANG CLEAN will also used for the DEADLIFT and SHOULDER TO OVERHEAD.
Each station will be given a chalk bucket. Competitors are responsible for the bucket. It can be placed before the start where the team wants it.

On 3-2-1-GO each team will be responsible for moving the equipment to each station. The manner in which the weights are moved is up to the teams.

+Bars can be loaded at the starting block before moving but must be clamped. Moving unclamped will result in an AUTOMATIC DQ
+For safety weights must be moved in a controlled manner. Bumpers can be rolled but any run away bumpers will be a 10 second penalty.
+NO THROWING WEIGHTS INTO A STATION. Each piece of equipment must be moved to the station and dropped there. Throwing equipment will result in AUTOMATIC DQ.

BE SMART, BE SAFE! HAVE FUN!

STATION 1- HANG CLEAN 60 REPS- 15 REPS PER COMPETITOR-95/145
-The bar will move from hang to shoulder. Standing erect and locked, elbows must flash in front of the bar.
-Once the movement starts the bar cannot hit the ground. If a competitor needs a break or completes their 15 reps they pass the bar to a teammate hand to hand.
-The weight hitting the ground will result in a 10 SECOND PENALTY.
-To add or remove weights the bar must be held by a competitor. Moving from 95 to 145, the weight must be controlled by a female. Moving from 145 to 95 the weight must be controlled by a male.
-If the weight is dropped while transferring it must be picked up by the competitor who was passing not receiving.
-If the weight is dropped while adding or removing the weight must be picked up by the competitor who dropped it before continuing.
-Once the 60th rep is completed the station is complete and the equipment can be moved.

STATION 2-KETTLEBELL SWING 60 REPS-15 REPS PER COMPETITOR-70/53
-The kettlebell will move from the hang to the overhead position. The bell handle must be directly overhead, standing erect, and head through. Judges will be looking for ears in front of the arms.
-At this station both guys and ladies can work at the same time.
-Once the movement starts the kettlebell cannot hit the ground. The bell must be passed hand to hand if a competitor needs a break or completes their 15 reps.
-The bell hitting the ground will result in a 10 SECOND PENALTY.
-Once both groups complete their 30 reps the station is complete.

STATION 3-ALTERNATING BOX JUMP 60 REPS- 15 PER COMPETITOR- 30/24
-The box will already be placed on the course.
-The competitor will jump from the ground to the top of the box, landing on the box, standing erect, hips forward, in control of the body. Does not have to be a flat foot jump. Drop step and loading up are allowed. No stepping up for Rx.
-The guys will work together @ 30 inches, ladies will work together @ 24 inches. All 4 competitors can work together at the 30 inch level, working in a clockwise or counter clockwise rotation. Jumping out of the order established will result in a 10 SECOND PENALTY PER JUMP.
-No consecutive jumps out of one competitor.
-One competitor must have their feet on the ground before the other competitor can begin to jump.
-Guys failing to rotate the box to a 30 will result in a 10 SECOND PENALTY and reps will not count until corrected.
-Once the 60th rep is completed the station is complete.

STATION 4-TANDEM DEADLIFT 60 REPS- 30 MALE, 30 FEMALE-415/315
-The 4-25# bumpers will need to be used at this station.
-The bar will be moved from the ground to hip by both partners simultaneously, both standing erect, both controlling the weight.
-The bar can rest on the ground.
-The weight can be passed on the ground but cannot be loaded or unloaded on the ground.
-To add or remove weight the bar must be held by the tandem. To move from 315 to 415 the weight must be held by the female tandem and lowered to the ground. To move from 415 to 315 the bar must be held by the guys and lowered to the ground.
-If the weight is dropped while loading or unloading the bar must be picked up by the tandem who dropped the weight.
-Order of repetition is up to each team.
-Once the 60th rep is completed the station is complete and the 25# bumpers can be moved.

STATION 5-SHOULDER TO OVERHEAD 60 REPS-30 MALE, 30 FEMALE-145/95
-The 4-25# bumpers will be used at this station as well as the bar from STATION 1.
-The bar will move from the shoulder to the overhead position, standing erect, controlling the weight, bar directly overhead, head through. Judges will be looking for ears in front of the arms.
-Once the movement starts the bar cannot hit the ground. If a competitor needs a break or completes their 15 reps they pass the bar to a teammate hand to hand.
-The weight hitting the ground will result in a 10 SECOND PENALTY.
-To add or remove weights the bar must be held by a competitor. Moving from 95 to 145, the weight must be controlled by a female. Moving from 145 to 95 the weight must be controlled by a male.
-If the weight is dropped while transferring it must be picked up by the competitor who was passing not receiving.
-If the weight is dropped while adding or removing the weight must be picked up by the competitor who dropped it before continuing.
-Once the 60th rep is completed the station is complete and the equipment can be moved.

FINISH
Once the final rep is completed at STATION 5 the team will now be responsible for moving the equipment back to the starting block and placing them in their assigned spot and order.
-Any bars being moved unclamped will result in a AUTOMATIC DQ.
-Any equipment thrown will result in an AUTOMATIC DQ.
-TIME WILL NOT STOP UNTIL THE LAST PIECE OF EQUIPMENT IS PLACED BACK IN THE ORIGINAL SPOT AND ALL 4 COMPETITORS ARE IN THE STARTING BLOCK.

Or if you prefer… you can do a 1 rep max Clean ladder. Attempt a new weight every 30 seconds. For Rx we started at 95 for women and 205 for men. Each station went up by 10 pounds.

Have a wonderful Sunday/Rest Day if you choose!

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