Last few days of our running challenge coming up this week- even if you have missed some days get running this week!
We appreciate everyone who came out for the 12 days of Christmas on Saturday - everyone absolutely crushed it! As we approach this Christmas week, remember that consistency in your CrossFit training is key. While it's tempting to take a break, keep your body moving with lighter, fun workouts or active recovery sessions to prevent losing momentum. Use this time to focus on mobility, refine technique, or work on smaller goals like double-unders or unbroken pull-ups. Embrace the holiday spirit, but stay mindful of your long-term goals—getting back into the gym after the festivities will feel that much easier! We will have an at-home workout posted for Christmas Day, if you do it and log it in your app it will count towards your committed club count too. Merry Christmas to all and we look forward to seeing those in town at the gym this week.
Reminder of the Christmas week schedule: Normal hours M (12/23), F (12/27), and Sa (12/28), AM classes only Christmas Eve, closed Christmas day, and PM classes only on 12/26.
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
Air Bike: Pacing should be consistent with a moderate-recovery type effort (70%). Going too hard on the bike will only result in fatiguing the legs more and more before running. Start a little conservative in the first round, see how the legs feel, and then make adjustments. Remind athletes to slow down the final 2-3 calories for a smoother transition. 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. Air bikes respond well to a quick, fast start and then coast down to the working pace. The goal is for athletes to finish in under 75 seconds.
Shuttle Run: The pacing on these runs needs to be steady (70%+), and they should have the mindset to “just keep moving no matter the speed.” Same as the row, let’s try to finish under 90 seconds. Shuttle runs 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. 1 rep = 25ft down, 25ft back (50ft total).
Power Cleans: The weight should be around 65%+ of the athlete’s 1 rep max. Athletes should be able to approach the bar every time with full confidence in completing reps without the chance of failure. Remind athletes to drive with their legs so they don’t place unnecessary stress on the lower back. Athletes should aim to complete 1 rep every 6-10 seconds.
METCON:
Freedom (RX'd)
21:00 AMRAP
18/14 Calorie Air Bike
9x50ft Shuttle Run
3 Power Cleans (185/125)
* Each shuttle run rep is 25 feet down + 25 feet back.
Independence
21:00 AMRAP
15/12 Calorie Air Bike
9x50ft Shuttle Run
3 Power Cleans (155/105)
Liberty
21:00 AMRAP
12/10 Calorie Air Bike
8x50ft Shuttle Run
6 Dumbbell Power Cleans (light)
GYMNASTICS:
3x3
Weighted Strict Pull-ups
Build in weight through each set if able, working up to a heavy 3-rep for the day.
Other options:
* 3x3 Unweighted Strict Pull-ups or Chin-ups
* 3x3 Elevator Pull-ups (band horizontal under feet, attached to rig)
* 3x3 Ring Rows (increase the level of difficulty each set by standing more upright)
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