Welcome to the first full week of 2025! Fallen off some of your resolutions already? Start again today. Consistency over perfection is how progress actually happens. Think about this quote from James Clear, "You’re more likely to unlock a big leap in performance by trying differently than by trying harder." If you aren't making progress like you want, it may not be a matter of effort but a matter of strategy. Your coaches here at CrossFit ATP would love to help you brainstorm how you can work towards your goals effectively and efficiently! Let's plant the seed this week for a great year ahead.
P.S. make sure you are getting your push-ups in every day!
EVENTS:
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!
January 10th - CFATP Movie Night 7 PM @ CrossFit ATP due to probable freezing temps.
January 15th - Mobility Workout with MadetoMove - 6:30 PM - 7:30 PM
January 19th: GenOne Volunteer Day with Ian Joyce - 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
Stimulus is moderate, consistent intensity on each station and set. Athletes should aim to score similar times on each set or get slightly faster across. Athletes should earn 60-90 seconds of rest and adjust earlier if cutting it close. Adjust the volume on each movement by five reps if needed to hit this intended rest time.Remember, that first set will tell your athletes everything they need to know going forward. Play it smart on the roller and try to hold sets on wall balls and toes to the bar.
Row: Pacing on the row should be moderately fast (75%+) with the intent to wind down the last 2-3 calories. Athletes should adjust the damper to between a 6-8 setting. Feet cradles should be adjusted so that athletes can return in 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 that athletes are driving with the feet/heels at the beginning of each pull and completely finishing the pull before returning in with the handle. Breathing out with each rep will assist with pacing throughout the workout.
Wall balls: Athletes should consistently choose a weight to complete 20 reps unbroken. Athletes must pass through a full squat and then throw the ball to a 10ft target for men and a 9ft target for women. Athletes should focus on breathing with each rep (breathing out as they come out of the squat and in while at full extension), and cycling the arms so that premature arm fatigue is avoided. For athletes who have difficulty finding depth, place a wall ball on a hi-temp plate as a target to squat. Modify this movement by lowering the weight of the ball or allowing wall ball thrusters to be performed.
Toes to bar: The goal should be to get at least 10+ reps every set. Either break into quick sets of 5 (minimum), or try to complete a large set and finish off with smaller chunks to chip away. 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.
METCON:
Survivor
Freedom (RX'd)
4 sets (1 set every 5:00)
25/20 Calorie Row
20 Wall Balls (20/14)
15 Toes to Bar
Independence
4 sets (1 set every 5:00)
20/15 Calorie Row
16 Wall Balls (14/10)
12 Toes to Bar
Liberty
4 sets (1 set every 5:00)
15/12 Calorie Row
12 Wall Ball Thrusters (light)
9 Hanging Knee Raises
SKILL WORK:
Gymnastics: Ring Muscle-ups / Strict Pull-ups
4 sets:
3-5 Ring Dip Negatives (jump to the top of the rings + 2 to 3-second descent)
5 Tempo Strict Pull-up Negatives (3 to 5-second descent).
- rest 1 minute between sets -
