Here we are, another week full of opportunities to be better than we were the day before. This week, we are continuing our maintenance strength cycle of back to the basics, which are KEY in building those good foundations to build upon as we add more load. Even when motivation is low this week, showing up to the gym is the most important step in building consistency as each workout, no matter how small, brings you closer to your goals. Start thinking about who you are gonna invite to Bring A Friend week today! We can't wait to see you this week.
Entering the last couple weeks for our push-up challenge, so keep getting those 20 in each day!
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!
EVENTS:
February 3rd- 8th: Bring a Friend Week- during this week you can bring as many friends as many times as you want for FREE. Come have them check out our amazing community and give them serious FOMO of what they are missing!
February 28th starting at 5:30 pm- First Friday Night Lights of The CrossFit Open! - There will be a food truck, friendly competition, and so much more fun- you will NOT want to miss it. Don't let the workouts intimidate you, just like in our classes there are ALWAYS scaling options.
Whiteboard of the Day
Athletes will be building in weight across 6 sets of 3 Power Cleans + 3 Push Jerks. Each set is a complex meaning the bar cannot be dropped until the PC and PJ have been completed. For the Power Clean, encourage all athletes to utilize a hook-grip and to load the hips when beginning each rep to utilize leg drive rather than placing all work on the lower back from keeping the hips too high. The upper back/lats should be locked in with knuckles down during the pulling phases to ensure the bar maintains a close proximity to the body. The athlete’s feet can should move from the jumping position to the landing position when receiving the bar. For the Push Jerk, athletes can remain in their squat stance to maintain a wider stance with feet to help keep chest up during the dip and prevent heels from coming off the floor. Cue athletes to breathe out while pressing to engage core and assist in overhead stability. Push jerk denotes that athletes can dip and stand/press and then re-dip under the bar when receiving.
Wall Balls: The focus should be on breathing with each rep and making sure to use explosive hip drive to send the ball up rather than all arms. Cycling arms between reps (dropping them while the ball is in the air) helps the arms from fatiguing as fast. Going in with a game plan will result in the most successful attempts for this workout. The goal should be sub 8 minutes, which is under 20 wall balls a minute.
Double Unders: Hands should stay by the sides/slightly in front of the body, and shoulders should stay relaxed to avoid tripping on the rope. If athletes cannot consistently perform double unders, have them modify to single unders, perform plate hops to a 10lb hi-temp, or perform high bunny jumps with a double tap on the legs with each hand during each jump to help train timing of double unders. Ensure that athletes are not excessively pulling the feet back in a donkey kick motion and not excessively piking forward (both of which will increase the chance of catching on the rope). Modify to 1.5x single unders if athletes cannot perform double unders. .
Muscle Ups: Ring muscle-ups are prescribed in the original workout. However, we want this to be a workout still, so allow athletes to use Ring or Bar to keep them moving through. Some athletes performed their first-ever muscle up here, so allow those close to having a few attempts and others to scale accordingly to keep moving.
STRENGTH:
Power Clean + Push Jerk
5x6
Every 2:00 (5 sets)
3 Power Cleans + 3 Push Jerks (moderate-heavy)
METCON:
Gecko (Open 12.4)
Freedom (RX'd)
12:00 AMRAP
15 Wall Balls (20/14)
30 Double Unders
3 Muscle Ups
Independence
12:00 AMRAP
15 Wall Balls (14/10)
30 Double Unders
3 Bar Muscle Ups OR 3 Burpee Pull-ups
Liberty
12:00 AMRAP
10 Wall Ball Thrusters (light)
30 Single Unders
3 Burpee Pull Ups
