MOVIE NIGHT AT 7 PM TONIGHT- due to freezing temps, this event will now be held at the gym! Can't wait to see you all there, again it's still BYOB and chairs/blankets :)
Welcome to the first full week of 2025! Fallen off some of your resolutions already? Start again today. Consistency over perfection is how progress actually happens. Think about this quote from James Clear, "You’re more likely to unlock a big leap in performance by trying differently than by trying harder." If you aren't making progress like you want, it may not be a matter of effort but a matter of strategy. Your coaches here at CrossFit ATP would love to help you brainstorm how you can work towards your goals effectively and efficiently! Let's plant the seed this week for a great year ahead.
P.S. make sure you are getting your push-ups in every day!
EVENTS:
Open Gym Times this Week | Thursday 6:30 pm, Saturday 11 am - 12 pm and Sunday 10 am - 12 pm
Committed Club Month 6- Make it to 16 classes this month to earn your spot in the club + a sticker!
January 10th - CFATP Movie Night 7 PM @ CrossFit ATP due to probable freezing temps.
January 15th - Mobility Workout with MadetoMove - 6:30 PM - 7:30 PM
January 19th: GenOne Volunteer Day with Ian Joyce - We have an opportunity provided by one of our members, Ian Joyce, to partner with GenOne, an amazing nonprofit that partners with talented, first generation students from underserved communities, helping them successfully navigate into and through college. We need your muscles to help assist with breaking down old desks, building new ones, and some potential landscaping. Sign up sheets will be on the whiteboard, so put your name down for a fun time of serving the community together!
Whiteboard of the Day
Athletes are building across 12:00 to a heavy 3-rep pause back squat. The pause denotes that athletes must pause below parallel for 2 seconds before standing. The pause back squat aims to eliminate the stretch-reflex (or bounce) from the end range of the squat and improve strength/ability to hold tension in the bottom position.
The first ever CrossFit Open Workout! Let's see how far we have come. Those who were around for this one will never forget that first open Workout feeling.Stimulus is moderate-high intensity, and hang on! This one gets grippy and will sneak up on you fast. Athletes will need to focus on controlling their breathing while keeping reps smooth. The goal should be to start and end with the same pace per round.
Double Unders: Same number of singles for double unders. If athletes are not efficient at double unders but would like to attempt them, allow them to attempt doubles each time they come to the rope and switch to singles after two mess-ups on the rope (with each set of double unders). Cues for efficient double unders are hands by sides (slightly in front to remain in peripheral), and keep movement in the wrists. Advanced athletes should try to keep sets unbroken. Remind athletes before they start to always lay their rope down "Nicely" for easier transitions.
Power Snatch: Weight needs to be light! Less than 50% of max, and movable for high, consistent sets. Athletes can muscle snatch or power snatch the weight, but note that they should be cautious of their grip based on whichever they choose and break before their forearms give out. Always recommend hook grip, and remember to relax the hands at the top of each rep to prolong grip fatigue. Even though the weight is light, don't let athletes sacrifice technique for speed. Chest stays high while driving through the floor with a strong hip drive. Athletes should look to hit 10+ reps comfortably with the weight on the bar without hesitation.
STRENGTH:
Back Pause Squat
1x3
Build up to a Heavy 3-rep Back Pause Squat (2-3-seconds)in 12 minutes
METCON:
Fear Factor
Freedom (RX'd)
10:00 AMRAP
30 Double Unders
15 Power Snatch (75/55)
Independence
10:00 AMRAP
30 Double Unders
15 Power Snatch (55/45)
Liberty
10:00 AMRAP
30 Single Unders
14 Alternating Dumbbell Snatch (light)
