January is coming to a close this week. If you've fallen off your new year's resolutions, now is the time to get back on track. If you've stayed on course so far, CONGRATS and keep on keeping on. We are here to help you achieve those goals, whether its a certain skill, consistency in your gym schedule, nutrition, etc. Let’s push ourselves to be stronger, faster, and more resilient than ever before. Together, we’ll crush our goals and make this week our best one yet!
Entering the last week 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, friendly competition, 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 building to a heavy 2 dead stop clean grip deadlifts. 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. Remember, we are resetting at the bottom for the dead-stop after each lift. Control the bar back down, stop, and regain tension before going into the next lift.No Mix Grip! Focus on active lats and driving the feet through the floor (push!!)
The stimulus is moderate intensity across the entire workout. Athletes should break up movements as needed and not get caught up with going unbroken. If athletes feel good on the back half of the workout, bigger sets can be attempted as long as athletes can continue to maintain increased intensity without blowing up their lungs.The large sets of GHD Sit-ups, Wall Balls, and Toes-to-Bar demand muscular endurance, while the Box Jumps force you to reset your focus and maintain power and explosiveness under fatigue. Keep transitions quick but controlled—don’t rush into a movement and burn out.
GHD situps: Pacing should be smooth and steady while trying to stay non-stop. Ensure athletes know how to adjust the GHD quickly if heights differ. Always speak to athletes about the risks of rhabdo when demoing GHDs (not to scare athletes, but to bring awareness). It’s important to mention that they should not apply heat to the muscles if they experience severe cramping, as this can make rhabdo worse. If an athlete suspects they have rhabdo or their urine turns a dark brown, they should go to the hospital immediately. The footpad setting on the GHD should allow the hips to be slightly past the peak of the hip pad while the legs are slightly bent. Focus when sitting back should be a slight bend in the knees, neutral head, and wide arms. Focus when sitting up should be an extension of the legs, throwing the arms, and breathing out. Athletes who are new or returning from a break are highly encouraged to modify this movement. Modify this movement to GHDs to parallel, strict abmat situps (hands behind the head or crossed over the chest) or abmat sit ups.
Box Jumps: Height is higher than normal, so be careful and explode on every rep. Pacing should be steady while being cautious of heavy leg fatigue. Athletes must show full extension and control when on top of the box. Encourage athletes to either jump down or step down but not rebound. Explain how rebounding is typically reserved for competition or competition prep, as it places a large amount of strain on the Achilles tendon. This movement can be modified to a box step up or equal calories to reps on the bike erg.
Wall balls: Athletes should consistently choose a weight to complete 20 reps unbroken. I would love to see athletes perform sets (30) unbroken but don’t force it if it causes prolonged rest between sets. 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 5+ reps every set. Play it smart early to save your core. 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:
Deadstop Deadlift
1x2
Build up to a Heavy 2-rep Deadstop Deadlift (Clean Grip) in 12:00
METCON:
Gyros
Freedom (RX'd)
30 GHDs (or V-Ups)
10 Box Jumps (30/24)
30 Wall Balls (20/14)
10 Box Jumps (30/24)
30 Toes to Bar
10 Box Jumps (30/24)
30 Wall Balls (20/14)
10 Box Jumps (30/24)
30 GHDs (or V-Ups)
Independence
30 GHDs + 6in Riser (or V-Ups)
10 Box Jumps (24/20)
30 Wall Balls (14/10)
10 Box Jumps (24/20)
25 Toes to Bar
10 Box Jumps (24/20)
30 Wall Balls (14/10)
10 Box Jumps (24/20)
30 GHDs + 6in Riser (or V-Ups)
Liberty
30 Sit Ups
10 Box Step Ups (24/20)
20 Wall Ball Thrusters (light)
10 Box Step Ups (24/20)
20 Hanging Knee Raises
10 Box Step Ups (24/20)
20 Wall Ball Thrusters (light)
10 Box Step Ups (24/20)
30 Sit Ups
