Announcements
Starting October 1, 2024, you will see a 3.9% credit card fee or 2.6% ACH fee. As much as we don’t want to, we have to. We have not raised membership rates in 10 years. This passed on fee will help us combat the 35% increase in Affiliate Fees passed on to us by CrossFit this year alone. If you need to switch payments methods, or talk to me in general please feel free. Joey 910 890 3358
Crossfit Lillington – Mayhem Affiliate – At Home
Mayhem 30 Hard Challenge: Day 26 (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 (No Measure)
2 Rounds:
10 Big Arm Circles
10 Leg Swings Forward and Backward (each)
10 Single Leg Glute Bridge with 2 second pause at top (each)
Athletes Notes
Big Arm Circles
Front to Back Leg Swings
Single Leg Glute Bridge Hold
How to Approach Today: Easy Pace (No Measure)
*Move at a casual pace and use this as a recovery day. If you haven’t worked out hard this week, you can either go back and complete a different workout this week OR choose to “go hard” in this workout.
Bodyweight Metcon
()
Bodyweight: Ferris Wheel (Time)
4 Rounds at Easy Pace
25 Russian Twists (L+R=1)
25ft Forward Bear Crawl
25ft Backward Bear Crawl
25 seconds of Standing Marches
-rest 2:00-
Accumulate a 5:00 Wall Sit
-every break perform 10 Supermans
Score = Total Time, rest included
Athletes Notes
Scoring
Today we will score the total time this workout takes us, including rest.
Workout Strategy and Flow
Today should be done at an easy pace! We don’t care about our round times or total time today. Just using movement as medicine to stay moving and feel good for future “for time”/”for rep” workouts later this week.
Russian Twists – focus on your breathing during these. The RX (and most advanced version has your heels/feet off the ground. If doing that today does not feel like an “easy pace” then you can scale to having them planted on the ground
Bear Crawl these are the LOW bear crawls, with our knees close to the floor. We will not only be doing the traditional forward motion, we will also be doing Backward Bear Crawl . We are moving at an easy pace today, which should allow for you to learn this new movement within the metcon 🙂
Standing Marches – these are done in place! Don’t worry about reps, just stay moving the entire 25 seconds
Wall Sit – the idea here is to complete the 5 minute wall sit in as little breaks as possible. Remember today is an “easy pace” day so we aren’t trying to PR our wall sit unless we are feeling GREAT.
Every time you come off the wall or stand up, you will stop the timer and complete 10 Supermans . Then you can go back to the wall and continue accumulating 5 minutes.
Scaled + Mayhem Moms
4 Rounds at Easy Pace:
25 Heel Taps (L+R=1)
25ft Forward Bear Crawl – if needed you can raise your hips to be a higher bear crawl position
25ft Backward Bear Crawl
25 seconds of Standing Marches
-rest 2:00-
Accumulate a 5:00 Wall Sit OR 45 Degree Wall Sit
-every break perform 10 Alternating Birddog
If needed, shorten the length of the accumulated wall sit to 3 minutes
Minimal Metcon
()
Minimal: Ferris Wheel (Time)
4 Rounds at Easy Pace:
25 Russian Twists (L+R=1)
25ft Forward Bear Crawl
25ft Backward Bear Crawl
25 Dumbbell Farmer Carry Marches (L+R=1) (2×50/35)
-rest 2:00-
Accumulate a 5:00 Wall Sit
-every break perform 10 Supermans
Score = Total Time, rest included
Athletes Notes
Scoring
Today we will score the total time this workout takes us, including rest.
Workout Strategy and Flow
Today should be done at an easy pace! We don’t care about our round times or total time today. Just using movement as medicine to stay moving and feel good for future “for time” / “for rep” workouts later this week.
Russian Twists – focus on your breathing during these. The RX (and most advanced version has your heels/feet off the ground. If doing that today does not feel like an “easy pace” then you can scale to having them planted on the ground
Bear Crawl these are the LOW bear crawls, with our knees close to the floor. We will not only be doing the traditional forward motion, we will also be doing Backward Bear Crawl . We are moving at an easy pace today, which should allow for you to learn this new movement within the metcon 🙂
Double Dumbbell Farmer’s Carry Marches – these are done in place!
Wall Sit – the idea here is to complete the 5 minute wall sit in as little breaks as possible. Remember today is an “easy pace” day so we aren’t trying to PR our wall sit unless we are feeling GREAT.
Every time you come off the wall or stand up, you will stop the timer and complete 10 Supermans . Then you can go back to the wall and continue accumulating 5 minutes.
Mayhem Moms
4 Rounds at Easy Pace:
25 Heel Taps (L+R=1)
25ft Forward Bear Crawl
25ft Backward Bear Crawl
25 Double Dumbbell Farmer’s Carry Marches (L+R=1)
-rest 2:00-
Accumulate a 5:00 Wall Sit
-every break perform 10 Alternating Birddog
Longer Cool Down – Enjoy! (No Measure)
7 Minute Clock:
1:00 Seal Stretch
1:00 Frog Stretch
1:00 Elbow to Floor Stretch with Rotation (Left)
1:00 Elbow to Floor Stretch with Rotation (Right)
1:00 Pancake Stretch
1:00 Leaning Child’s Pose (left)
1:00 Leaning Child’s Pose (right)
Athletes Notes
Seal Stretch
Frog Stretch
Elbow to Floor Stretch with Rotation
Pancake Stretch
Leaning Child’s Pose