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 – Monthly Challenge
Full Challenge Details (No Measure)
CHALLENGE BACKGROUND:
During the month of October, we will be doing a step-up challenge to train and prepare athletes for the hero workout, “Chad”, that will be programmed on Veteran’s Day – November 11th.
“Chad” was created in honor of Navy SEAL Chad Wilkinson and is performed across the world to raise awareness for suicide prevention. To learn more, visit chad1000x.com .
The workout “Chad” is 1,000 box step-ups for time, onto a 20-inch box, wearing a 45/35 pound ruck pack/vest. For the workout in Mayhem Affiliate, we will have multiple options available to accommodate all levels of athletes. We highly recommend encouraging your gym members to participate in this challenge to help prepare for Chad. We will also be programming step-ups in our regular programming. Athletes can use these reps toward the challenge.
CHALLENGE DETAILS:
The challenge will take place for 5 weeks, each with a different goal (weeks 1 and 5 are short):
Week 1 (October 1 – October 5): accumulate 200 step-ups throughout the week
Week 2 (October 6 – October 12): accumulate 400 step-ups throughout the week
Week 3 (October 13 – October 19): accumulate 600 step-ups throughout the week
Week 4 (October 20 – October 26): accumulate 800 step-ups throughout the week
Week 5 (October 27 – October 31): pick one day this week to complete a 20 min AMRAP of max step-ups (no more than 400 reps). We want you to get a feel for pacing on what the real workout will feel like.
Step-ups can be performed on a 20” box or any safe object of about the same height (chair, bench, a stack of plates, etc.). If athletes intend to perform Chad weighted, then the challenge reps should be weighted as well. This is not a requirement. Any step-up reps will count towards your weekly goal. They can be in a workout, at the gym, from home, outside on a park bench, anything counts! Just get it in within the week.
Beginner/Intermediate option: accumulate 100/200/300/400 step-ups in weeks 1-4 and 200 in a day for week 5. All reps can be done at a lower height.
LOGGING:
We will be using the Mayhem Affiliate – Monthly Challenge track to log this challenge. Each day you will log the number of reps you completed. If you’re planning to break them up, you can log where you’re currently at, and then update your score throughout the day. Each Saturday, there will be a separate score where you will note if you completed the weekly challenge that week.
October Step-up Challenge (AMRAP – Reps)
Week 1 (October 1 – October 5): accumulate 200 step-ups throughout the week.
Step-ups can be performed on a 20” box or on any safe object of about the same height (chair, bench, a stack of plates, etc.). Any step-up reps performed throughout the week will count towards your weekly total. They can be in a workout, at the gym, from home, outside, anything counts! Just get it in within the week.
Log the number of step-ups you completed TODAY below. Then, on Saturday, note if you hit your weekly target of 200 step-ups accumulated throughout the week.
Full details for this challenge can be found on October 1st.