We are onto week 2 of RUNNING in December! You add one minute of running each day in December (ex: day 1- 1 minute, day 2- 2 minutes, etc.) leading up to Christmas Day with 25 minutes of running. This will be a great challenge to keep you WARM this holiday season and build up some cardio capacity. As the busyness of the season encroaches, continue to make physical activity and moving your body a priority. This will make you feel better even as the sweets and treats abound! We can't wait to see you in the gym this coming week.
EVENTS:
Open Gym Times this Week | Thursday 6:30 pm, Saturday and Sunday 11 am - 12 pm
Committed Club Month 5- Make it to 16 classes this month to earn your spot in the club + a sticker!
December 14th: GenOne Volunteer Day with Ian Joyce - In this season of giving, 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 are on the whiteboard, so put your name down for a fun time of serving the community together!
January 10th - CFATP Movie Night 7 PM @ Coach Jerry and Amanda's home
January 15th - Mobility Workout with MadetoMove - 6:30 PM - 7:30 PM
Whiteboard of the Day
it's a chipper to end the week, and this one will test our grit and shoulder stability. Athletes should approach with a moderate pace that they know is sustainable across these large sets. Shoulder endurance will be pushed, so athletes should be cautioned to break early to avoid prolonged rest.Athletes should aim for smart, calculated sets with short rest so they don't arrive at the finale with nothing left.
Dumbbell Walking Lunge: The goal is to be unbroken across all sets and rounds. Athletes will perform this movement with 1 dumbbell. The dumbbell can be held on the shoulders, The "front rack," or any desired hold that keeps a hand in contact with the dumbbell at all times while lunging. The dumbbell can be rested on the shoulders vertically or horizontally. Athletes should take a deep breath before lunging and breathe out when stepping out of the lunge to stabilize and engage the core. Avoid the no reps of stutter-stepping between lunge reps, resulting in a few extra inches on each step and failing to reach full extension of the hips between steps, resulting in "duck walk lunges."
Wall Walk: Try not to rest too long between reps. Touch and go a few reps before getting a 3-5 second break at the bottom. The goal pace should be 4-6 reps every minute. To make it a manageable standard, ensure athletes press to their knees before placing their feet on the wall, walk up to where the top of their stomach makes contact with the wall, and lower back to the start with their hands before their feet come off the wall.
Toes to bar: The goal should be sets of 5+ reps across. Don't fry your grip, and know when it's time to break. These will only get harder with the increase in reps and fatigue building. For athletes who have difficulty stringing reps together, knees to elbows will allow them to feel the timing needed for toes to bar. Modify this movement to knees to elbow, kipping knee raise, strict knee raise, lying toes to rig, or v-ups.
METCON:
Freedom:
For Time:
100ft Single Dumbbell Walking Lunge (50/35)
5 Wall Walks (OR 50ft Handstand Walk)
25 Toes to Bar
100ft Single Dumbbell Walking Lunge (50/35)
10 Wall Walks (OR 100ft Handstand Walk)
50 Toes to Bar
100ft Single Dumbbell Walking Lunge (50/35)
Independence
For Time:
100ft Single Dumbbell Walking Lunge (35/25)
4 Wall Walks (OR 40ft Handstand Walk)
20 Toes to Bar
100ft Single Dumbbell Walking Lunge (35/25)
8 Wall Walks (OR 80ft Handstand Walk)
40 Toes to Bar
100ft Single Dumbbell Walking Lunge (35/25)
Liberty
For Time:
100ft Walking Lunge
5 Inchworms
20 Hanging Knee Raises
100ft Walking Lunge
10 Inchworms
40 hanging Knee Raises
100ft Walking Lunge
ACCESSORY:
Accumulate 4 minutes of a sandbag front hold at a challenging weight
-rest as needed between breaks-
* If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold.
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held
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