We are onto week 3 of RUNNING in 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. Even if you haven't done every single day so far, start today and get running through this month. You CAN do it, doesn't have to be fast just keep on moving. We have some fun workouts planned for you coming up, culminating with the 12 Days of Christmas on Saturday. You won't want to miss it, so let's get holly, jolly, and swole 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!
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
Athletes will be performing deficit deadlifts. It should be noted that athletes should only perform deficit reps if they are comfortable and confident with the non-deficit versions of these movements. The deficit height will be around 2 inches (one blue bumper plate). For the deficit deadlift, athletes will stand on a plate (taller athletes use two with a foot on each plate) and perform a deadlift. Athletes should focus on all of the same cuing as with the regular deadlift (hip setup that allows the utilization of leg drive and continued engagement of the lats/upper back). Athletes should take a deep breath into an engaged core before going down to the bar and exhale on the way up.
Accessory: For walkthrough dumbbell lunges, athletes will hold DBs in any fashion. The movement will start with a stepback lunge directly into a step-forward lunge. Athletes will perform 8 reps on one side and then 8 on the opposite side. Have athletes perform the first set with no weight to understand coordination of movement
Stimulus is moderate intensity, push pace effort across all rounds. Athletes should attempt a wall walk rep when they know it can be completed (not going to soon and wasting effort on a no rep). Core fatigue across rounds from GHDs will start to challenge athletes' ability to stabilize their core on wall walks, so athletes should expect this as they move into later rounds.Use the first two rounds to establish a pace and try to mirror that effort until the finish. Transitions will determine whether this workout is won or lost down the stretch.Athletes need to be able to complete 1 round every 1:30 in order to finish under the time cap.
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 situps.
Wall Walk: Avoid resting too long between reps until the round of 4 wall walks. Touch and go a few reps before getting a 3-5 second break at the bottom. The goal pace should be 4-6 reps every minute. To make it a manageable standard, ensure athletes press to their knees before placing their feet on the wall, walk up to where the top of their stomach makes contact with the wall, and lower down back to the start with their hands before their feet come off the wall.
ACCESSORY:
Deficit Deadlifts 3x8
3 sets
8 Deficit Deadlifts (60-70% of 1RM Deadlift), approx 2 in deficit
- Complete a set every 2:00-
- The Lunge accessory work should be started 2 min after the last set
Dumbbell Walk Through Lunges 3x8
3 sets
8 Dumbbell Walk Through Lunge (left)
8 Dumbbell Walk Through Lunge (right)
*Use light-moderate weight
-rest 1-2 minutes between sets-
* Hold DBs in any fashion. Perform a step-back lunge directly into a step-forward lunge. That is one rep. Perform 8 reps on one side and then 8 on the opposite side.
METCON:
Joy
Freedom (RX'd)
10:00 AMRAP
10 GHDs (Or V-Ups)
3 Wall Walks
Independence
10:00 AMRAP
10 Rounds
10 GHDs to Parallel (Or V-Ups)
2 Wall Walks
Liberty
10:00 AMRAP
10 Sit Ups
3 Inch worms
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