Welcome to the first full week of 2025! Fallen off some of your resolutions already? Start again today. Consistency over perfection is how progress actually happens. Think about this quote from James Clear, "You’re more likely to unlock a big leap in performance by trying differently than by trying harder." If you aren't making progress like you want, it may not be a matter of effort but a matter of strategy. Your coaches here at CrossFit ATP would love to help you brainstorm how you can work towards your goals effectively and efficiently! Let's plant the seed this week for a great year ahead.
P.S. make sure you are getting your push-ups in every day!
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!
January 10th - CFATP Movie Night 7 PM @ CrossFit ATP due to probable freezing temps.
January 15th - Mobility Workout with MadetoMove - 6:30 PM - 7:30 PM
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!
Whiteboard of the Day
Athletes are building across 12:00 to a heavy 3-rep dead stop deadlift. Athletes should always view the deadlift as a push with the legs from the floor rather than a pull with the back. Doing so will allow athletes to recruit more of their lower body in this lift and be more efficient.
Remember, we are resetting at the bottom for the dead-stop after each lift. Control the bar back down, stop, and regain tension before going into the next lift.No Mix Grip! Focus on active lats and driving the feet through the floor (push!!)
Workout is scored by the total number of burpees. Stimulus is moderate-high intensity across the entire workout. Athletes should establish a sustainable pace on both movements within the first few minutes they know can be replicated/held until the end.We need athletes to be aggressive through the cleans to have at least 25 seconds of burpees. It may not seem like a lot at the time, but this one adds up quickly with the little rest built in.
Dumbbell Power Cleans: The dumbbell weight should be moderately light, where athletes can complete reps in 1-2 sets. Dumbbells can be powered or muscle-cleaned as long as athletes are fully locked out at the top with elbows in front of the dumbbells. Only one head of each weight needs to touch the ground on the outside of the feet at the bottom. Focus on a strong leg drive every rep with fast, explosive hips to launch the weight up.
Burpee over Dumbbells: Stay moving; it does not have to be fast, but consistent. Movement starts with a burpee and then a jump (or step) over the dumbbells (BOTH DUMBBELLS). Athletes can perform the burpee and jump either facing or lateral to the dumbbell. Demo the no rep tendency of jumping around the dumbbell rather than the Rx standard of jumping over the dumbbell and make sure that athletes make the correction. There is a possible trip hazard here, so ensure athletes are mindful of completely clearing the dumbbell to avoid rolling an ankle. Athletes do not have to show full extension when jumping over the dumbbells and may find that staying lower makes the movement more efficient.
STRENGTH:
Deadstop Deadlift
1x3
Build up in 12:00 minutes to a Heavy 3-rep Deadstop Deadlift (Clean Grip)
METCON:
The Challenge
Freedom (RX'd)
10 Sets of :45 on/:15 off:
10 Dumbbell Power Cleans (2x35s/25s)
Max Burpee over Dumbbells in remaining time
Independence
10 Sets of :45 on/:15 off
8 Dumbbell Power Cleans (2x35s/25s)
Max Burpee over Dumbbells
Liberty
10 Sets of :45 on/:15 off
8 Dumbbell Power Cleans (light)
Max Up Downs
