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, repeatable intensity across all rounds. Athletes should use a weight on the barbell and pace on the run that allows for intensity and pace to be replicated across sets.Athletes must be mindful of coming out too fast and blowing up their lungs only to cause pro-long rest between sets. Instead, start a little conservative off the start and aim to end with a strong, increased effort on the run and across sets.
Run: Whether you choose outside or Air Runner/TruForm, the pace on the first run of each should be moderate-aggressive (75%) with the goal to replicate or increase on the final 200m. Encourage athletes to focus on a consistent breathing pattern. Scale down the distance if athletes struggle to stay under 75 seconds. Slow down the final 20m before returning to the hang power cleans. If needed, sub 10x50ft Shuttle Run (each rep is 25 feet down + 25 feet back) or 250/200m row or ski for the 200m run. The Row/Ski option will impact grip. Running is recommended.
Hang Power Clean: The weight should allow athletes to perform reps in 1-2 sets and be -50% of the athlete’s 1 rm. Athletes will stand to full extension. Pushing the hips back will lower the bar above the knee. Then, clean the weight to the shoulders. Athletes must show full extension in the hips and knees with the bar in contact with the shoulders and the elbows through the bar at the top of each rep. Cue athletes to keep the chest up as the bar is loaded into the hang position, and they should also focus on a strong hip drive when cleaning the bar to the shoulders. Failure to utilize sufficient leg drive will result in unnecessary work being placed on the biceps.
METCON:
Sadness
Freedom (RX'd)
5 sets (Every 5:00)
200m Run
20 Hang Power Cleans (115/80)
200m Run
Independence
5 sets (Every 5:00)
200m Run
20 Hang Power Cleans (95/65)
200m Run
Liberty
5 sets (Every 5:00)
150m Run
15 Hang Dumbbells Power Cleans (light)
150m Run
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