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Coach Amanda

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December 26, 2024

FRIDAY 12/27/2024

We appreciate everyone who came out for the 12 days of Christmas on Saturday - everyone absolutely crushed it! As we approach this Christmas week, remember that consistency in your CrossFit training is key. While it's tempting to take a break, keep your body moving with lighter, fun workouts or active recovery sessions to prevent losing momentum. Use this time to focus on mobility, refine technique, or work on smaller goals like double-unders or unbroken pull-ups. Embrace the holiday spirit, but stay mindful of your long-term goals—getting back into the gym after the festivities will feel that much easier! We will have an at-home workout posted for Christmas Day, if you do it and log it in your app it will count towards your committed club count too. Merry Christmas to all and we look forward to seeing those in town at the gym this week.

Reminder of the Christmas week schedule: Normal hours M (12/23), F (12/27), and Sa (12/28), AM classes only Christmas Eve, closed Christmas day, and PM classes only on 12/26.

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

Sets are completed Unbroken (touch and go on the muscle snatch). Athletes may build in weight or stay the same across sets. Stay light!

Athletes should aim for a moderate-high effort with consistency on times or getting faster. The first should be the tester at a lighter pace and then try to replicate or ramp it up. The ascending rep scheme across these five sets will be a real challenge for athletes.The up-and-down motion of the deadlift/burpees paired with the bike will make the legs feel heavy and hinder breathing. During breaks, athletes must focus on recovery and try to move around a little and not be stagnant.

Deadlifts: The weight selected should be under 60% of athletes 1RM. The goal should be to complete 9 unbroken reps every time across sets. Athletes should always view the deadlift as a push with the legs from the floor rather than a pull with the back. Doing so will allow athletes to recruit more of their lower body in this lift and be more efficient. Describe the deadlift as a standing leg press. The bar should start over the middle of the foot, and athletes should bring their shins to the bar (not the bar to their shins) when going down for setup. Eyes should stay on the horizon during the entire lift, specifically staying trained on an object that is at eye level when standing tall. The upper torso (shoulders, lats, and scaps) should be locked in before driving the bar from the floor through the entire lift. A mixed grip is acceptable, but athletes should be highly cautioned to avoid accidentally pulling with the underhand grip arm because that is the most common way to pull a bicep tendon. Athletes should breathe with each rep and specifically focus on breathing in at the top of each rep because the torso is the most open (as opposed to being compressed at the bottom of the deadlift).

Bar facing Burpees: Athletes must move at a moderate-aggressive rate with a pace that allows consistency and a steady breathing pattern. The movement starts with a burpee and then a jump over the barbell. Athletes must face the bar during the burpee (no lateral burpees allowed). Athletes do not have to show full extension when jumping over the barbell and may find that staying lower makes the movement more efficient. Athletes must take off with two feet and land with both feet to be off the floor as most body passes over the bar. Modify this movement to burpee bar step-overs. If athletes know they can not maintain at least 10 reps every 75 seconds or less, scale the total number down.

Air Bike: Pacing should be consistent with a moderate-aggressive type effort (80%). Athletes should adjust the bike correctly regarding seat height and distance from the handles. Both adjustments should allow for the extension of the legs and arms but not complete lockout. Use the whole body, pushing and pulling with the arms and legs working together. Air bikes respond well to a quick, fast start and then coast down to the working pace. The goal is for athletes to finish in under 55 seconds.

STRENGTH:

Every 1:00 (12:00)

Even Minute: 7 Muscle Snatch (min 0-2-4-6-8-10)

Odd Minute: 5 Snatch Balance (min 1-3-5-7-9-11)

*Use the same weight for both movements. Sets are completed unbroken (touch and go on the muscle snatch). You can build in weight or stay the same across sets. Stay light!

METCON:

Freedom (RX'd)

3 Sets

3 Deadlifts (225/155)

4 Bar Facing Burpees

10/9 Calorie Air Bike

-rest 1:1 between sets-

Independence

3 Sets

5 Deadlifts (185/125)

7 Bar Facing Burpees

9/8 Calorie Air Bike

-rest 1:1 between sets-

Liberty

3 Sets

8 Dumbbell Deadlifts (light)

8 Up Downs

6/5 Calorie Air Bike

-rest 1:1 between sets-

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