FIRST YOGA OF 2025 at 6:30 PM TONIGHT!
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
All leg drive today for athletes. We want to see a steady, moderate effort across sets while trying to actively recover during their rest for a repeatable pace. Each set will take a solid amount of time, which should be enough to sustain it (hopefully).Athletes will be challenged to move while their posterior and anterior limbs are beaten down. Breathe and move steadily, not fast, to survive to avoid blowing up.
Air Bike: Pacing should be consistent with a moderate effort (75%+). Athletes mustn’t overdo it on the bike and put themselves in a cardio deficit where they need extensive rest before advancing. Athletes should be sure to 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. Bikes respond well to a quick, fast start and then coast down to the working pace. Athletes should aim to finish the bike in under 75 seconds.
Front Rack Walking Lunge: Ensure the weight is light and moveable, and athletes can go 25-50ft comfortably. Lunges are performed with a barbell in the front rack. Athletes should breathe in before lunging and breathe out when stepping out of the lunge to stabilize and engage the core. Avoid the no reps of stutter stepping between lunge reps, resulting in a few extra inches on each step and also failing to reach full extension of the hips between steps, resulting in “duck walk lunges.” Athletes should focus on allowing the elbows to “lead the body” out of the lunge to avoid losing the front rack and dropping the bar. If space is limited, switch to 16 front rack lunges in place or 50ft dumbbell walking lunges with 2x35/25# DBs.
METCON:
The Amazing Race
Freedom (RX'd)
Teams of 2
4 sets: (each/1:1)
20/16 Calorie Air Bike
50ft Front Rack Walking Lunge (75/55)
Independence
Teams of 2
4 sets: (each/1:1)
16/13 Calorie Air Bike
50ft Front Rack Walking Lunge (55/45)
Liberty
Teams of 2
4 sets: (each/1:1)
12/10 Calorie Air Bike
25ft Single Dumbbell Walking Lunge (light)
ACCESSORY:
Accumulate 4 minutes of a sandbag front hold at a challenging weight
-rest as needed between breaks-
* If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold.
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held
