MOVIE NIGHT TOMORROW AT 7 PM!
Hope you all stayed safe this past weekend with our wintery weather, and even though it led to us postponing movie night, don't worry it will be better than ever THIS FRIDAY! As we kick off another week at CrossFit ATP, it's the perfect time to refocus and tackle the goals you've set for yourself. Write your fitness goals on the whiteboard in the lobby so we can help keep you accountable and help you achieve them. This week, let's embrace the challenges ahead and push ourselves to be stronger today than yesterday. Each day is an opportunity to get better, so we look forward to seeing your smiling faces in the gym this week!
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!
THIS COMING WEEK IS PACKED WITH EVENTS:
January 17th - CFATP Movie Night 7 PM @ CrossFit ATP
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!
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!
Whiteboard of the Day
Athletes will build in weight across 6 sets of 3 on dead stop shoulder presses. The purpose of the dead-stop is to eliminate the stretch reflex (or bounce) from the bottom of the press and improve the strength/ability to hold tension in the bottom position. Athletes should avoid completely relaxing at the bottom of the press and focus on maintaining tension.
Today's workout is all about holding a moderate-steady pace while managing core fatigue. This workout seems simple on paper, but that’s where it will get your athletes. The longer duration of the row will put the body in a cardio deficit and, paired with a heavy dose of body shots on the stomach, will give athletes a quick reality check after one round.Athletes should aim for a consistent time frame for the rower that doesn’t over-tax their mid-line and breathing so they can grind through the sit-ups.
Row: Pacing on the row should be moderate (75%) and steady. The core will begin to break down after the first round so it’s important for athletes to not overdo it. 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.
Strict Sit-ups: We want athletes to be aggressive through these while taking calculated breaks to void blowing up. Arms are crossed with the opposite hand on the opposite shoulder. Legs can be positioned in any fashion, but most athletes will find that using a butterfly position (feet touching) will reduce the amount of rub on the floor and the risk of “strawberrying” the lower back. Athletes must touch their shoulder blades to the ground and then sit up, passing the shoulders in front of the hip crease at the top of each rep. No throwing the arms during the sit-up portion. Use an ABMAT if available.
STRENGTH:
Dead-Stop Shoulder Press
6x3
6 sets
3 Dead-Stop Shoulder Press
(Build in weight)
- Rest 60-90 seconds between sets-
METCON:
Terk
Freedom (RX'd)
2 Rounds
40/32 Calorie Row
25 Strict Sit Ups
Independence
2 Rounds
35/28 Calorie Row
20 Strict Sit Ups
Liberty
2 Rounds
25/20 Calorie Row
20 Sit Ups
