We are onto week 3 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. Even if you haven't done every single day so far, start today and get running through this month. You CAN do it, doesn't have to be fast just keep on moving. We have some fun workouts planned for you coming up, culminating with the 12 Days of Christmas on Saturday. You won't want to miss it, so let's get holly, jolly, and swole this 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!
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
January 19th: 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 will be on the whiteboard, so put your name down for a fun time of serving the community together!
Whiteboard of the Day
Athletes will have 2 Power Cleans + 2 Front Squats + 2 Jerks. These are completed unbroken, with 1 set being performed every 2:00. Athletes should focus on the consistency of their receiving position and footwork during these lifts. Once the bar is cleaned up, athletes should pause at the top of the cleans, reset their hands if needed, take a deep breath, and descend into the front. They actively pull their hamstrings down into full depth before driving with a tall/vertical torso and high elbows out of the squat. Then, athletes will reset their hands and feet into their “power position” before driving into the Jerks (Push or Split). Emphasis: Take a deep stomach breath before each lift. Athletes should push or split jerk for the shoulder to overhead. We need athletes to focus on pulling themselves into a 2-inch vertical dip position with high elbows before launching the bar overhead. We are not maxing out on any of these!
Stimulus is moderate, steady intensity on the rower with fast, quick sets on Toes to Bar to strategically utilize rest to avoid burning out and losing time to row. Athletes should complete Toes to Bar in 20-25 seconds or less. If an athlete is going over this time frame, they should modify the difficulty of the movement or lower the weight or volume. Athletes should also be transitioning from the rower to the bar around the 1:55 mark each round so they can begin reps immediately at the 0:00 mark.
Row: Pacing on the row will adjust as the meters progress. Athletes should start with a moderate pace effort (70-75%) for most of the workout. We want to be aggressive in getting back up on the rower and getting the erg up to speed after the push-ups. Play it safe early on and save a little for the final 200-300m. Athletes should adjust the damper between a 6-8 setting. Feet cradles should be adjusted so that athletes can return it with the rower handle on each pull with a minimal lift of the heels and no feelings of being “cramped” in the return position. Many athletes often have their foot cradle set too small. Ensure athletes drive with their feet/heels at the beginning of each pull and finish before returning with the handle. Breathing out with each rep will assist with pacing throughout the workout.
Toes to bar: The goal should be to complete most of the sets unbroken (2 sets Max). Break it sooner into two sets if grip/core fatigue is present early on. For athletes who have difficulty stringing reps together, the timing from knees to elbows will allow athletes 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.
STRENGTH:
Power Clean + Front Squat + Jerk
4x6
4 sets
2 Power Cleans + 2 Front Squats + 2 Jerks (build-in weight)
-complete a set every 2:00-
*Complete unbroken
METCON:
Freedom (RX'd)
Every 2:00 (10:00)
300/250m Row
12 Toes to Bar
Independence
Every 2:00 (10:00)
300/250m Row
12 Toes to Bar
Liberty
Every 2:00 (10:00)
300/250m Row
12 Toes to Bar
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