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
We are pairing weightlifting/gymnastic movements that target the same area to help build capacity and awareness when fatigued. Athletes can learn and understand what their body can handle under heavy duress. The stimulus should be moderate, consistent intensity across all sets. Everything is short, so there is no reason to stop moving for each set. Approach with a calculated pace to see how everything feels, then try to replicate or increase on the second time through. Stay aggressive on transitions with little to no rest between stations.Workout is scored by total score across all four sets (1 total score of all four sets – athletes begin the next set where the previous set ended).
Dumbbell Front Squats: The weight should be light so that athletes can complete unbroken reps. Performed with 2 dumbbells. Hands must remain in contact with dumbbells in some form at all times. Dumbbells can be placed on traps vertically or shoulders horizontally. The weight selected should allow athletes to complete squats in one set. Remember, the standard for this workout was athletes must power clean the first rep up and then begin squatting (no squat cleaning into the first rep). Breathe through each rep, reach full extension/depth, and ensure athletes set the dumbbells off to the side so they are out of the way for burpees.
Box Jumps: Pacing should be smooth and steady, and athletes should be cautious of heavy leg fatigue. Athletes must show full extension and control when on top of the box. Encourage athletes to either jump down or step down but not rebound. Explain how rebounding is typically reserved for competition or competition prep, as it places much strain on the Achilles tendon. This movement can be modified to a box step-up or equal calories to reps on the bike erg.
Dumbbell Shoulder to Overhead: Choose a weight where all sets can be performed unbroken. We recommend using a push press or a push jerk (not shoulder press). Athletes will use two dumbbells taken from the floor. Athletes should take a wider stance with their feet to help keep their chest up during the dip and prevent heels from coming off the floor. Cue athletes to breathe while pressing to engage the core and assist in overhead stability. Athletes can perform strict press, push press, or push jerks. Athletes should perform a slight dip when re-racking the dumbbells (to “absorb” the weight) and attempt to drive out of this dip into the next overhead rep to be as efficient as possible.
Burpee over dumbbell: Stay moving; it does not have to be fast, but consistent. Movement starts with a burpee and then a jump (or step) over the dumbbells (BOTH DUMBBELLS). Athletes can perform the burpee and jump facing or lateral to the dumbbell. Demonstrating the no-rep tendency of jumping around the dumbbell rather than the Rx standard of jumping over the dumbbell and ensuring that athletes are correct. There is a possible trip hazard here, so ensure athletes are mindful of completely clearing the dumbbell to avoid rolling an ankle. Athletes do not have to show full extension when jumping over the dumbbells and may find that staying lower makes the movement more efficient.
METCON:
Freedom (RX'd)
2 Sets
AMRAP 4:00
10 Dumbbell Front Squats (50s/35s)
10 Box Jumps (24/20)
-Rest 2:00-
AMRAP 4:00
10 Dumbbell Shoulder to Overhead (50s/35s)
10 Burpee over Dumbbell
-Rest 2:00-
Independence
2 Sets
AMRAP 4:00
10 Dumbbell Front Squats (35s/25s)
10 Box Jumps (20/16)
-Rest 2:00-
AMRAP 4:00
10 Dumbbell Shoulder to Overhead (35s/25s)
8 Burpee over Dumbbell
-Rest 2:00-
Liberty
2 Sets
AMRAP 4:00
10 Single Dumbbell Front Squats (light)
10 Box Step Ups (20/16)
-Rest 2:00-
AMRAP 4:00
10 Dumbbell Shoulder to Overhead (light)
5 Up Downs
-Rest 2:00-
ACCESSORY
Turkish Get-Ups
3 x 2 reps (each side)
*Use a weight that is challenging but allows for good form throughout reps
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