FRIDAY NIGHT SWOD -- Coed

We've had a lot of people ask for a coed team FNSwod, so here it is! We are really excited about this one. It's going to present some unique challenges for us as we program the workouts y'all will take on. One thing we can guarantee is that they, like all the previous FNSwods, will be fast'n'nasty!

Before I give y'all the registration link, understand that only ONE member from your team will need to register. After that's done, your job is to prepare as best as possible for whatever we throw at you. Stay tuned for more information about the event as it becomes available.

REGISTER HERE

Friday Night SWOD - The Workouts

I'm sure the competitors have been eagerly awaiting this post, so I won't waste any unnecessary time getting to the details of tonight's event. However, I do need to remind y'all of the evening's timeline that can be found HERE. Please be sure to plan on shittier-than-normal traffic due to ACL.

Keep in mind that the information we have released covers the basics. You will need to be here on time to get the full briefing of all 3 workouts and their details. Don't miss this!

Lastly, if after seeing these 3 workouts you absolutely know which division (Rx'd or Scaled) you will compete in, contact Jen as soon as possible with this information. 

jen@traviscountystrength.com

ENJOY!

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WORKOUT 1 - "Draggin' Ass" (6min Cap)

3x AFAP: 

• Weighted Tire Drag
• Bear Crawl (Forward)
• 2R/2L Stone Shoulders
• Bear Crawl (Reverse)
   
• Rx'd Male: 
  • Tire Drag -- Rd. 1 @ 90 | Rd. 2 @ 100 | Rd. 3 @ 110
  • Stone @ 115 
• Scaled Male: 
  • Tire Drag -- Rd. 1 @ 70 | Rd. 2 @ 80 | Rd. 3 @ 90
  • Stone @ 95
• Rx'd Female: 
  • Tire Drag -- Rd. 1 @ 70 | Rd. 2 @ 80 | Rd. 3 @ 90
  • Stone @ 75
• Scaled Female:
  • Tire Drag -- Rd. 1 @ 45 | Rd. 2 @ 55 | Rd. 3 @ 65
  • Stone @ 45

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WORKOUT 2 - "Load'n'Go" (7.5min Cap)

• 6min to Find: 
  • 2-Rep Max Front Squat

-IMMEDIATELY INTO-

• 90sec AMRAP:
  • Sandbag Shoulder-to-StepUp

• Rx'd Male:
  • Sandbag @ 90
  • Box @ 20"
• Scaled Male:
  • Sandbag @ 60
  • Box @ 20"
• Rx'd Female:
  • Sandbag @ 60
  • Box @ 16"
• Scaled Female:
  • Sandbag @ 50
  • Box @ 16"

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WORKOUT 3 - "The To-Do List"       (6min Cap)

COMPLETE AFAP:

• 30 Single-Arm Dumbbell Shoulder-to-Overhead (15R/15L)
• 20 Burpees
• 10 Sandbag Getups (5R/5L)
   
• Rx'd Male:
  • Sandbag @ 90
  • DB @ 75
• Scaled Male:
  • Sandbag @ 60
  • DB @ 55
• Rx'd Female:
  • Sandbag @ 60
  • DB @ 45
• Scaled Female:
  • Sandbag @ 50
  • DB @ 30

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Friday Night SWOD -- INFO#1

It's almost that time! We are now just a couple of days out from the Friday Night SWOD and I'm sure you are wondering about the details of the evening, right?

Here we go. This is a quick run-down of what you need to be aware of:

• NOON on Friday -- Workouts Released
  • The 3 workouts you will take on will be posted right here on this blog. Be sure to check them out and familiarize yourself with them. Attention to detail!
• 5:00 - 5:45pm -- Athlete Check In
  • It's important to know that Friday is the first night of ACL....Traffic will suck! Make sure to plan accordingly so that you arrive on time and don't hold us up. Don't be THAT person!
• 5:30 - 5:50pm -- Judges Meeting
  • If you are judging this event, you must be at TCS no later than 5:30 so that you know what's going on and what will be expected of you. 
• 5:50pm -- Introduction and Workouts Briefing 
• 1st Heat will start no later than 6:15pm

One final note:

Remember that the 1st place male and female will both be walking out with a hefty amount of CA$H money! We will also be stuffing the winners' gym bags with cool (and useful)  prizes that have been donated to us by some of Austin's best small businesses - all of which have a footprint in the fitness community at large. Needless to say, it pays to be a winner....specially at the Friday Night SWOD!

After reading this, if anyone has any questions, please feel free to CONTACT US!

Friday Night SWOD -- One Month Out!

Are you ready?

It's that time again. It's time for you to start contemplating what kind of "Fast'n'Nasty" workouts you'll have to take on in one month.

You know it's not going to be be easy, but that's what you like about it. You want to test yourself on a proving ground that is truly unique. One that is based on the idea that just because something is simple in design....does NOT make it easy.

Here's what I can tell you right now:

1. You will perform potent movements in time domains that force powerful responses. (read: "Fast'n'Nasty")
2. Your muscles will ache and burn.
3. Your lungs will struggle to keep up.
4. You will battle that voice in your head.
5. And all the while.....you'll have FUN.

FRIDAY NIGHT SWOD
Oct. 3rd
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Male Registration Here
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Female Registration Here
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Capped at 15 men, 15 women
Rx'd and Scaled Divisions 

Friday Night SWOD - Results

It's taken us a while to come back down off of the high that we had after this most recent Friday Night SWOD, but now that we're here, we wanted to share the results.

Before we do that, though, I wanted to extend a massive THANK YOU to all of the athletes, volunteers, judges and spectators that showed up and created an incredible environment for the event.  It goes without saying, but without all of the support - shown in all capacities - the event would not have been the success that it was.  So, again....Thank You!

For anyone that didn't get to make it out to see what this whole Friday Night SWOD thing is all about -- you're in luck!  We will undoubtedly be doing another FNS in the coming months.  This time we will have some new toys to play with, so it should be very interesting. 

Also, if you missed us last Friday, we had one of our very own LIFT ladies, Maggie G., do a brief report on her experience that you will find extremely entertaining should you take the time to read it - which we highly recommend.  It's hilarious! GAME FACE

Ok.  Enough jibber-jabber.  The results.

RESULTS

Rx'd Female:

1. Allison
2. Taylor
3. Iris/Meghan
4. Franki
5. Dani
6. Stacey/Jenny
7. Genny/Maria
8. Nichole

Rx'd Male:

1. Brian
2. Mike L
3. Joey
4. Josh
5. Wyatt
6. Stephen
7. Elliot
8. Jordan
9. Nathan
10. James
11. Chris
12. Dominic
13. Billy

Scaled Female:

1. Iona
2. Jen
3. Savannah
4. Erin
5. Norah
6. Maggie
7. Suzanne

Scaled Male:

1. Jeff H.
2. Orlando