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 rep pause bench press. The pause denotes that athletes must pause at the chest for 2 seconds before pressing. The purpose of the pause bench press is to eliminate the stretch-reflex (or bounce) from the end range 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.
Stimulus is consistent pacing across each movement. Athletes should find a challenging goal that can be maintained across all four sets. The goal is to score similar reps or get a few more. Volume is moderate enough, and weight is light enough that athletes should be able to push the pace during each movement.Ensure athletes keep a running total through the set and record each of the 4 sets during the 1-minute break.
Burpees: Just a plain burpee, so get right to work and try to go with a smooth and steady pace that doesn’t blow up the heart rate. Athletes must touch their legs, stomach, and chest at the bottom, then stand and jump while touching their hands behind their heads at the top for the rep to count.
Abmat Sit ups: Sit-ups are done with an abmat at the base of the back. The thicker portion of the abmat should be closer to the athlete’s body. 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 reduce the risk of “strawberrying” the lower back. Athletes must touch the ground behind their head and then sit up, touching the toes and passing the shoulders in front of the hip crease. Throwing the arms during the sit up portion will assist in sitting up.
Walking Lunge: The goal for athletes here is to maintain a consistent pace that allows for non-stop walking. Athletes will move together either in a conga line or side by side while touching their knees to the ground and staying together. Aim to be smooth and steady while heavily focusing on controlled breathing and heart rate. Lunges are performed with body weight only. Athletes should breathe before lunging and 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.” Each step counts as one rep.
STRENGTH:
Pause Bench Press
1x2
Build up to a Heavy 2-rep Pause Bench Press (2-3 second pause at bottom) in 12:00
METCON:
Baklava
Freedom (RX'd)
4 sets:
1:00 Max Burpees
1:00 Max Abmat Sit Ups
1:00 Max Walking Lunge Steps
1:00 Rest
Independence
No Change to Workout
Liberty
4 sets:
1:00 Up Downs
1:00 Max Abmat Sit Ups
1:00 Max Box Step Ups (low)
1:00 Rest
