We are RUNNING 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. This will be a great challenge to keep you WARM this holiday season and build up some cardio capacity. Incorporating physical activity into your holiday routine can help offset some of the extra indulgence of Christmas treats this time of year. Whether it's a morning walk, a family hike, or a dance-off to your favorite Christmas tunes, find a way to stay active that feels fun and festive. Our running challenge this month is a great way to get some activity in each day. We can't wait to see you all in the gym 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!
December 14th: 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 are on the whiteboard, so put your name down for a fun time of serving the community together!
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
Whiteboard of the Day
Stimulus is moderate to moderate high intensity. Athletes will open each set with two rope climbs and then complete three rounds of overhead squats and rowing. Athletes will rest the remainder of the 7 minutes and then begin the next set. Athletes should aim to score a similar time on each set and earn 1-2 minutes of rest each set. Adjust volume and weight to hit this target earned rest.
Rope Climbs: Athletes will choose the rope climb version if proficient at this movement. Demonstrate the effectiveness of locking the feet, standing, and regripping with the hands. Doing this out of order results in the athlete pulling their body up, hand over hand, causing the majority of work to be done by the biceps. Athletes can modify this movement to up-downs on the rope from the floor, starting standing tall – lowering themselves down on the rope to lying flat – and back to standing tall. 3 up-downs are equal to one rope climb. Reps are split up. However, the partners choose and scale reps back if athletes are newer to rope climbs. For Legless, we want to see athletes jump high up on the rope while scissor-kicking or kipping all the way to the top.
Overhead Squat: The weight is light (-40%), allowing athletes to stay unbroken. The goal should be to go right into the squat after the row. Stay smooth when squatting and focus on a strong, stable core while pressing the arms to the ceiling. If athletes have mobility issues, allow them to go a little heavier than their overhead squat weight and perform front squats. Focus on breathing on each squat and not blowing up your legs..
Row: Pacing should be moderate-fast (80%+). We want to see athletes get on and get to work without any hesitation. Athletes should adjust the damper to between a 6-8 setting. Feet cradles should be adjusted so the athlete can return in with the rower handle on each pull with a minimal heel lift and no feelings of being “cramped” in the return position. Many athletes often have their foot cradle set too small. Ensure that athletes drive with the feet/heels at the beginning of each pull and finish the pull before returning in with the handle. Breathing out with each rep will assist with pacing throughout the workout. Athletes need to aim to finish around 50 seconds or less.
Strength
5x2 Overhead Squat
*every 2 minutes
The bar will be taken from the rack.
Push press or Push jerk the weight overhead.
Arms should be actively pressing into the bar to keep it stable and mid-foot-oriented throughout the lift.
Breathing in at the top of the movement and breathing out from the squat will assist in stability and core engagement
Eyes should be fixated forward the whole time.
Workout of the Day
METCON:
Freedom (RX'd)
2 sets (Every 7:00)
2 Rope Climbs (Or 8 Strict Pull Ups)
-straight Into-
3 Rounds
8 Overhead Squats (95/65)
12/10 Calorie Row
Independence
2 sets (Every 7:00)
1 Rope Climb (Or 4 Strict Pull Ups)
-straight Into-
3 Rounds
8 Overhead Squats (75/55)
10/8 Calorie Row
Liberty
2 sets (Every 7:00)
8 Jumping Pull Ups
-straight Into-
3 Rounds
8 Dumbbell Squats (light)
8/7 Calorie Row