We are onto week 2 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. This will be a great challenge to keep you WARM this holiday season and build up some cardio capacity. As the busyness of the season encroaches, continue to make physical activity and moving your body a priority. This will make you feel better even as the sweets and treats abound! We can't wait to see you in the gym this coming 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
Shock method is a specific rep set of 6-12-25 and goes from a challenging compound movement to a moderate challenging movement using the same muscle groups into the lightest/easiest movement. Each set is meant to feel very intense by the finish and will be just as much mentally challenging as it is physically. These are meant to be “superset” so ensure as soon as athletes finish their station they begin the next within 10-15 seconds.
Ensure athletes start off a little lighter than they anticipate. This will help them get acclimated and understand the weight they will select going forward.Athletes can increase weight or stay the same across all 3 sets.
Bench: Choose a challenging weight that can be performed unbroken every time. Keep the shoulders glued to the bench and breathe through each rep. Make sure athletes have a spotter.
Push Ups: Break as needed and keep the knees/hips, midline, and shoulders falling and rising together. Hands should be a thumb length outside the chest with elbows at 45 degrees from the lats. Break early if needed and scale to complete within 2-3 sets.
Bench Dumbbell Fly: These should be extremely light, and athletes should be able to move without hesitation. The exercise will get harder towards the end, so stay engaged and don’t get sloppy. Control the weight and focus on smooth and steady reps. During the descent/ascent on the fly we should see the wrist stay locked with a slight bend of the elbows all the way down until the dumbbells line up with the chest at the bottom.
Air Bike: Pacing should be consistent with a moderate-aggressive effort (75%+). Athletes mustn’t overdo it on the bike and put themselves in a cardio deficit where they need extensive rest before going again. Save a little bit for an increased effort on the final set. Athletes should adjust the bike correctly regarding seat height and distance from the handles. Both adjustments should allow for the extension of the legs and arms but not complete lockout. Use the whole body, pushing and pulling with the arms and legs working together. Assault bikes respond well to a quick, fast start and then coast down to the working pace. The goal is for athletes to finish under 2:00 on the bike.
STRENGTH:
“Shock Method”
3 sets:
6 Bench Press (Heavy)
12 Push Ups
25 Bench Dumbbell Fly (light)
-Rest 2:00 to 2:30 between sets-
METCON:
Freedom (RX'd)
4 sets (rest 1:1)
30/24 Calorie Air Bike
Independence
4 sets (rest 1:1)
25/20 Calorie Air Bike
Liberty
4 sets (rest 1:1)
20/16 Calorie Air Bike
The goal is to complete each set in under 2 minutes. In set one, consider stopping at 1:30 and setting that as your calorie goal for all sets, if you don't think you'll reach 30/24 each round.
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