YOGA TONIGHT AT 6:30 PM.
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 effort and consistent intensity. Athletes should approach sets and pace cautiously, keeping their heart rate calm and controlled to allow steady effort across ascending reps. Emphasis breathing while using the time between movements as rest.This will be our baseline test workout for our wall ball and burpee box jump progression. For the next eight weeks, we will have a workout that involves these two movements or similar movements to help athletes build their engine and capacity leading into the new year.
Wall balls: Athletes should consistently choose a weight to complete 20 reps unbroken. Athletes must pass through a full squat and then throw the ball to a 10ft target for men and a 9ft target for women. Athletes should focus on breathing with each rep (breathing out as they come out of the squat and in at full extension) and cycling the arms to avoid premature arm fatigue. For athletes who have difficulty finding depth, place a wall ball on a hi-temp plate as a target to squat. Modify this movement by lowering the weight of the ball or allowing wall ball thrusters to be performed.
Burpee Box Jump Over: We want a consistent push-pace effort where athletes should look to move through with a near non-stop effort. Rep consists of burpee plus box jump-over. Athletes do not have to show full extension on top of the box when jumping over. Athletes can jump over the box without contact or on top of the box and jump down/step down to the other side. If jumping on top, both feet must make contact before moving to the opposite side. Feet are the only body parts that are allowed to make contact with the box. Demo the method of stepping out of the burpee to set up for the jump and also the process of turning on the box to set up for the next burpee. Modify this movement by making it a burpee box step over or get over.
METCON:
Freedom (RX'd)
15:00 AMRAP
10-20-30-40-50...Wall Balls (20/14)
5-10-15-20-25...Burpee Box Jump Overs (24/20)
Independence
15:00 AMRAP
10-20-30-40-50...Wall Balls (14/10)
5-10-15-20-25...Burpee Box Jump Overs (20/16)
Liberty
15:00 AMRAP
5-10-15-20-25...
Wall Ball Thrusters (light)
Up Down + Box Step Up (20/16)
Scoring: Each set is a round. 10 WB and 5 BBJO is round one, 20 WB and 10 BBJO is round two, etc.
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