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
Stimulus is moderate to moderately high intensity in both parts. Athletes should devise a planned strategy for each round to finish around the same time. This will help athletes with transitions and give each partner a time frame of when to finish. The upper body will be pretty smoked from the dumbbell bench. Athletes should adjust on the fly to avoid potentially burning out early on.
Dumbbell Bench: The weight selected should allow athletes to perform the majority of the sets unbroken (2 sets max). Dumbbells do not have to touch at the top, but athletes must show full lockout and control. Demonstrate how to rest the dumbbells on your thighs when taking breaks or switching stations. Use deficit push-ups or regular push-ups as a sub if benches are unavailable.
Air Bike: Pacing should be aggressive (80%) to finish under 60 seconds consistently. Before starting, ensure athletes understand how to reset the monitor and adjust the seat if needed for seamless transitions. Athletes mustn’t overdo it on the bike and put themselves in a cardio deficit where they need extensive rest before lifting. 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. Bikes respond well to a quick, fast start and then coast down to the working pace. There should be no hesitation in getting on and off the bike.
Bar Muscle Ups: Athletes should choose BMU if they have at least 2-3 reps unbroken. A solid kip will be needed to perform BMU consistently. Keeping the legs long and together during the kip will help focus the momentum and drive from the kip in one direction, resulting in a strong kip. For athletes having difficulty with turnover, ensure that the wrist is closer to a false grip position rather than a dead hang. Movement can be modified to burpee pull-ups or muscle ups from a box (ensure that the box is stable and oriented to prevent tipping over).
METCON:
Freedom (RX'd)
Teams of 2
5 Rounds (each)
P1: 15 Dumbbell Bench Press (50s/35s)
P2: 15/12 Calorie Air Bike
*Both partners work at the same time and switch when both are completed
Independence
Teams of 2
5 Rounds (each)
P1: 15 Dumbbell Bench Press (35s/25s)
P2: 12/10 Calorie Air Bike
*Both partners work at the same time and switch when both are completed
Liberty
Teams of 2
5 Rounds (each)
P1: 10 Dumbbell Bench Press (light)
P2: 10/8 Calorie Air Bike
*Both partners work at the same time and switch when both are completed
* Score is time after the 5 rounds are compete
ACCESSORY:
Mayhem Mini-Pump – Upper Body Posterior
3-4 Rounds, time permitting
12 Double DB Prone Row (Or Double DB Bent Over Row) @ moderate weight
– maintain quality
-rest 30 seconds
-10 Tricep Kickbacks/side @ moderate weight
– maintain quality
* Rest 2 minutes between rounds*
Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
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