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
Stimulus is moderate, sustainable intensity across the entire workout. Deadlift weight should allow for sets of 10, but athletes should break reps up in a fashion that doesn’t force them into excessive rest on shuttles or GHD’s. Core fatigue will build across rounds. Athletes need to focus on breathing and not over-pacing off the start.Athletes should try to replicate pacing and sets across rounds. Use the clock to stay on track and use the time between stations as rest.
GHD situps: Pacing should be smooth and steady while trying to stay non-stop. Ensure athletes know how to adjust the GHD quickly if heights differ. Always speak to athletes about the risks of rhabdo when demoing GHDs (not to scare athletes, but to bring awareness). It’s important to mention that they should not apply heat to the muscles if they experience severe cramping, as this can make rhabdo worse. If an athlete suspects they have rhabdo or their urine turns a dark brown, they should go to the hospital immediately. The footpad setting on the GHD should allow the hips to be slightly past the peak of the hip pad while the legs are slightly bent. Focus when sitting back should be a slight bend in the knees, neutral head, and wide arms. Focus when sitting up should be an extension of the legs, throwing the arms, and breathing out. Athletes who are new or returning from a break are highly encouraged to modify this movement. Modify this movement to GHDs to parallel, strict abmat situps (hands behind the head or crossed over the chest) or abmat situps.
Deadlifts: The weight selected should allow athletes to perform 10 reps unbroken across rounds. Weight should be around 60% of the athlete’s 1rm 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. Describe the deadlift as a standing leg press. The bar should start over the middle of the foot, and athletes should bring their shins to the bar (not the bar to their shins) when going down for setup. Eyes should stay on the horizon during the entire lift, specifically staying trained on an object that is at eye level when standing tall. The upper torso (shoulders, lats, and scaps) should be locked in before driving the bar from the floor through the entire lift. A mixed grip is acceptable, but I highly caution athletes to avoid accidentally pulling with the underhand grip arm because that is the most common way to pull a bicep tendon. Athletes should breathe with each rep and specifically focus on breathing in at the top of each rep because the torso is the most open (as opposed to being compressed at the bottom of the deadlift).
Shuttle Run: Shuttle runs will have athletes running back and forth to accumulate certain distances. For this workout, athletes will run down 25ft, making contact with both feet/one hand beyond the target line and then returning 25ft. Athletes need to practice their transition at the turn-around point because this is where many athletes will lose time due to inefficiency. Additionally, practicing transitioning on each side will aid in preventing back fatigue from accumulating on one side of the lower back. The pacing on these runs needs to be aggressive (80%+), and they should have the mindset to “just keep moving no matter the speed.” 1 rep = 25ft down, 25ft back (50ft total).
GYMNASTICS:
Kipping HSPU
Today we are focusing on efficiency in kipping handstand push-ups.
6 min skill review followed by:5 sets of work with 1 min rest after each set.
Freedom/Compete: 6 to 10 Kipping HSPU on a flat or deficit surface
Independence: 3-5 Kipping Handstand Push-Ups with 1 Abmat
Liberty: from a box or pike position, 4-6 reps of 3-second descent + strict press
** If athletes are uncomfortable getting inverted, substitute 30 second plank or elevated plank (hands on box/bench).
METCON:
Freedom (RX'd)
5 Rounds
15 GHD Sit Ups (Or V-Ups)
10 Deadlifts (225/155)
5x50ft Shuttle Runs
- Each shuttle run rep is 25 feet down + 25 feet back
Independence
5 Rounds
10 GHD Sit Ups + 6in Riser (Or V-Ups)
10 Deadlifts (185/125)
5x50ft Shuttle Runs
Liberty
5 Rounds
15 Sit Ups
10 Dumbbell Deadlifts (light)
5x50ft Shuttle Runs
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