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 Bench Press. 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 press, and 0 pause at the top of the rep. Cue athletes to brace their core and lower the bar for a negative of 3 seconds and then press/breathe out through pursed lips simultaneously. The feet should always be in contact with the floor, and the glutes/shoulders should remain in contact with the bench. Athletes should aim to make contact just below the sternum with the barbell and should not bounce or lose tension at the bottom of the rep.
Athletes will need to approach this workout with moderate effort and consistent pacing. This workout focuses on upper-body strength, core stability, and lower-body endurance while testing your ability to transition between movements under moderate fatigue.Control your breathing, especially during the lunges.Stay consistent and break reps strategically during the push-ups + renegade rows to avoid burnout, but aim for continuous movement during lunges.Push the pace in later rounds once you reach the 7-5 rep sets. Push for unbroken effort and faster transitions.
Push-Up + Renegade Row: The weight selected should be moderate and doable for sets of 5 or more reps before stopping. This is a compound exercise where athletes will complete a push-up and a dumbbell row (each arm) for one rep. Start at the top of the push-up, gripping a dumbbell in each hand (palms facing in) with dumbbells at a 45-degree angle. Place your feet slightly wider than shoulder-width apart for better stability. Perform a push-up and then row one dumbbell by pulling it toward your ribcage. Keep your elbow close to your body. Avoid twisting your hips and keep them square to the ground.Lower the dumbbell back to the floor with control and repeat on the opposite arm. Keep your abs tight and hips level to avoid rotation or sagging. A wider stance with your feet will help maintain stability during the row. Scale down to knees or dumbbell bench into dumbbell rows.
Single Dumbbell Walking Lunge: The goal is to be unbroken across all sets and rounds. Athletes will perform this movement with 1 dumbbell. The dumbbell can be held on the shoulders, on the "front rack," or any desired hold that keeps a hand in contact with the dumbbell at all times while lunging. The dumbbell can be rested on the shoulders vertically or horizontally. Athletes should take a deep breath before lunging and breathe out when stepping out of the lunge to stabilize and engage the core. Avoid the no reps of stutter-stepping between lunge reps, resulting in a few extra inches on each step and failing to reach full extension of the hips between steps, resulting in "duck walk lunges."
STRENGTH:
Tempo Bench Press
8x3
8 sets
3 Tempo Bench Press (60-70%)
Tempo = 3 sec down/no pause/1 sec up/no pause (3010)
-rest 60-90 seconds between sets-
METCON:
Nile Monitor
Freedom (RX'd)
10-8-6-4-2
Push Up + Renegade Row (50s/35s)
-50ft Single Dumbbell Walking Lunge (50/35) after each set Push Ups + Renegade Row-
Independence
10-8-6-4-2
Push Up + Renegade Row (35s/25s)
-50ft Single Dumbbell Walking Lunge (35/25) after each set of Push Ups + Renegade Row-
Liberty
10-8-6-4-2
Dumbbell Bench + Bent Over Double Dumbbell Row (light)
-50ft Walking Lunge after each set Bench + Bent over Row-
