FRIDAY 09/27/2024

Welcome to our last week of our Rainbow Nutrition Challenge for the month of September! This week, you get to choose the colors, aka just get some color in your meals. It will still be one serving of fruit and one serving of vegetables each day, but it can be any color you want, mix and match, etc. Let's finish it out strong and keep sharing and tagging us in your RAINBOW foods. We are also two weeks away from our CrossFit ATP Lift-Off event, so now is the time to dial in on your consistency so you can show off your progress come October 5th! Please RSVP under the Event Tab in the CrossFit ATP app, so we can have a head count. Let's get after it this week by putting your head down and giving it your all each time you get in the gym. We can't wait to see you all!

EVENTS:

Open Gym Times this Week | Thursday 6:30 pm, Saturday 10 am - 12 pm and Sunday 1-3 pm

Committed Club Month 2- Make it to 16 classes this month to earn your spot in the club + a sticker!

October 5th 9 am - 12 pm - CrossFit ATP "Lift- Off"

November 9th 5 pm - CrossFit ATP Friendsgiving

Whiteboard of the Day

Today's workout structure is going to force you to move faster than you normally might!

The workout is a chipper with 50 reps each of a deadlift and sumo deadlift high pull, but at the start of each minute, including the beginning of the workout, you must stop to complete 7 knees-to-elbows.

Completing large chunks of reps early in the workout when you're fresh is the ideal strategy, but going out too fast can burn out your grip and make managing all 3 movements challenging.

Challenge yourself to find your threshold of speed and stamina. The load is light, so tackle the first several minutes at a near-sprint pace.

All that said, don't throw away good technique. The load is light, but we need you to keep your back in a safe position, utilize sound mechanics, and maintain full range of motion.

Scale barbell load so you can consistently complete 10 or more reps per minute for both movements. Keep in mind that this means AFTER also performing the knees-to-elbows.

Scale to hanging knee raises if unable to consistently perform 7 unbroken knees-to-elbows or finish all 7 reps well within 30 seconds each minute.

Workout of the Day

SKILL WORK:

Pre-workout:

Every 2:00 for 5 sets:

3 deadlift

- Build in load if the technique is sound.

METCON:

For time:

50 deadlifts (65/95 lb)

50 sumo deadlift high pulls

- Every minute including the start, complete 7 knees-to-elbows.