Thank you to everyone who came out to volunteer with us at GenOne- We definitely made a difference and had a great time doing it TOGETHER! Here we are, another week full of opportunities to be better than we were the day before. This week, we are continuing our maintenance strength cycle of back to the basics, which are KEY in building those good foundations to build upon as we add more load. Even when motivation is low this week, showing up to the gym is the most important step in building consistency as each workout, no matter how small, brings you closer to your goals. Start thinking about who you are gonna invite to Bring A Friend week today! We can't wait to see you this week.
Entering the last couple weeks for our push-up challenge, so keep getting those 20 in each day!
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!
EVENTS:
February 3rd- 8th: Bring a Friend Week- during this week you can bring as many friends as many times as you want for FREE. Come have them check out our amazing community and give them serious FOMO of what they are missing!
February 28th starting at 5:30 pm- First Friday Night Lights of The CrossFit Open! - There will be a food truck, photography by our own Erin Gage, and so much more fun- you will NOT want to miss it. Don't let the workouts intimidate you, just like in our classes there are ALWAYS scaling options.
Whiteboard of the Day
Athletes will be performing tempo front squats. Athletes will be working between 60 - 70% and will be performing a (3010) tempo. This means the athlete will squat for 3 seconds, 0 pause in the bottom, fast extension out of the squat, and 0 pause at the top of the rep.
Stimulus is a moderate effort with a steady, sustainable pace across rounds. Use the clock and aim for similar round times across. This monostructural/gymnastics couplet combines a high-output bike effort with midline-focused kettlebell swings. The workout emphasizes cardiovascular endurance, grip stamina, and midline stability.Athletes' grip, hamstrings, and lower back will fatigue as the workout progresses. Managing breaks and transitions is key to avoiding burnout. Focus on deliberate breathing, especially during transitions and kettlebell swings.
Air Bike: Pacing should be consistent with a moderate-steady effort (75%). Going too hard on the bike will only result in fatiguing the legs more and more before running. Start a little conservative in the first round, see how the legs feel, and then make adjustments. Remind athletes to slow down the final 2-3 calories for a smoother transition. 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 75 seconds.
Kettlebell Swings: Weight should be moderate and allow for reps to be completed in 1-2 sets. Focus on big hips, breathing, and utilizing momentum to go into the next rep. Athletes will perform an American swing, ending with the bottom of the KB facing the ceiling. Cue athletes to make sure that arms are locked overhead before coming down. Stress the importance of keeping the chest up during the bottom portion of the swing to avoid excess stress on the lower back. A muscular contraction of the glutes will aid in sending the KB overhead and help prevent overextension of the lower back/hips. Modify this movement by lowering the weight or swinging to eye level. Athletes can perform a faster “snatching” style of KB swing (bending the arms during the swing) but should be aware that this places more significant stress on the biceps. The traditional style of straighter arms during the swings results in a slower cycle time but does not put extra fatigue on the upper body.
STRENGTH:
Tempo Front Squat
8x3
8 sets
3 Tempo Front Squat (60-70%)
Tempo = 3 sec down/no pause/1 sec up/no pause (30X0)
-rest 60-90 between sets-
METCON:
Komodo Dragon
Freedom (RX'd)
5 Rounds
15/12 Calorie Air Bike
15 Kettlebell Swings (53/35)
Independence
5 Rounds
15/12 Calorie Air Bike
15 Kettlebell Swings (35/26)
Liberty
5 Rounds
12/10 Calorie Air Bike
12 Russian Kettlebell Swings (light)
