Hope you all stayed safe this past weekend with our wintery weather, and even though it led to us postponing movie night, don't worry it will be better than ever THIS FRIDAY! As we kick off another week at CrossFit ATP, it's the perfect time to refocus and tackle the goals you've set for yourself. Write your fitness goals on the whiteboard in the lobby so we can help keep you accountable and help you achieve them. This week, let's embrace the challenges ahead and push ourselves to be stronger today than yesterday. Each day is an opportunity to get better, so we look forward to seeing your smiling faces in the gym this week!
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!
THIS COMING WEEK IS PACKED WITH EVENTS:
January 15th - Mobility Workout with MadetoMove - 6:30 PM - 7:30 PM
January 17th - CFATP Movie Night 7 PM @ CrossFit ATP
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!
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!
Whiteboard of the Day
Stimulus is high intensity. Athletes will be in attack mode for the 3 minutes of work and focus on recovering enough to repeat. The first bike is a primer, and the following two stations are all heart and drive. Ensure athletes stay upright and walk around during the rest while getting the heart rate under control.Substitute a new machine instead of the second bike if you have a large class.
Air Bike: Effort on the first bike should be high (80%+), but not all out. Save a little in the tank since more torture will follow. Athletes should adjust the bike correctly regarding seat height and distance from the handles. Both adjustments should allow for an extension of the legs and arms but not a complete lockout. Athletes should use the warmup portion to establish correct bike settings. Assault bikes respond well to a quick, fast start and a coast down to the working pace.
Shuttle Sprint: Shuttle sprints will have athletes running back and forth to accumulate certain distances. The effort on these should be high. Athletes must touch behind the target line with both feet and 1 hand (3 points of contact) before returning. It is also important for athletes to practice their transition at the turn-around point because this is a spot where many athletes will lose time due to inefficiency. If athletes cannot perform shuttle sprints, allow them to perform a machine sprint or double/single unders of a similar time domain.
METCON:
Jane Porter
Freedom (RX'd)/Independence/Liberty
3:00 Max Calorie Air Bike
-3:00 rest-
3:00 Max Shuttle Runs
-3:00 rest-
3:00 Max Calorie Air Bike
- Each shuttle run rep is 25 feet down + 25 feet back.
SKILL WORK:
Gymnastics: Strict Handstand Push-ups
EMOM 10:
Odd:
- Level 1: 5 handstand push-up controlled negatives (can press out or kick down and reset)
- Level 2: 5 handstand push-up controlled negatives with feet or knees on a box
- Level 3: 5 seated strict dumbbell presses
Even: Rest
