There are many ways to skin a cat, and many great ways to get in better shape. Using different methods also alleviates boredom and avoids some of the plateau problem. Our lifts are divided into different conferences, and within each conference there are multiple lifts, each named after a team within the conference. This has the additional benefit of making individual lifts easily remembered and referenced.
Some lifts are scored or timed - check out the Leaderboard to see how you stack up!
OUR LIFTS - By Conference
ACC
ACC lifts are interval training lifts, based on 30 seconds of work and 30 seconds of rest. Some of the lifts are 30 seconds of max effort and 30 seconds of rest; others have a target to hit, where faster work earns you more rest. Some are scored, so that exceeding a target within the given time earns points, while falling short costs you points.
MAC
MAC lifts are AMRAPS; within a set amount of time, lifters try to get As Many Reps As Possible of the assigned exercises. These lifts vary in length, requiring lifters to adjust their pacing accordingly. They are great for building pacing awareness and extended exertion ability.
Big Twelve
Big Twelve lifts are short cycles, repeated over and over on a given time. Most are three minute cycles. While these start relatively easy, each set creates a little more muscle fatigue, making the cycle take a little longer and reducing rest time. By the end of the lift, cardio work is being done as well.
Big Ten
Big Ten Conference lifts are standard circuits. There is no time limit in a lift, and there are no set rest periods. The goal is to work through the lift as efficiently as possible; however, operating without time limits allows lifters to go heavy. Many Big Ten lifts also contain lifts that overlap each other in hitting certain muscle groups.
Pac 12
Pac 12 lifts are a race against the clock. A defined amount of work is set forth, and lifters try to finish as soon as possible. Obviously there is a heavy cardio element to these lifts. In order to PR, lifters must exercise great mental discipline, pushing to finish despite being exhausted. Developing a strategy to get needed rest while still getting the work done in efficient bursts can be the key to success.
Independents
While much of what we do is my own design, I am wise enough not to reinvent every wheel. Many Independent lifts are borrowed from other exercise programs that have publicly shared their contents. Chief among these are some of the Ladies made famous in the Crossfit Games and some modified versions of Fight Gone Bad. Use of these is in no way a claim to be an Affiliate.
SEC
SEC lifts are set up as three mini-circuits. This allows for bigger groups, especially groups containing athletes with different strength, to get through a lift efficiently, minimizing waiting. These lifts also present a challenge by repeating exercises with reduced rest times. Generally each mini-circuit contains an Olympic lift for explosive strength and cardio and core work.