Tuesday, March 15th, 2015 — Crossfitcove

Tuesday, March 15th, 2015

We are back to doing our strict pull up EMOM (every minute on the minute) Tuesday. Can you beat your score from last week?

Yesterday the final test for our back squat cycle was a real blast. We are amazed at the dramatic improvements with this gym as a whole. Maxx squatted so much we had to run out and buy metal plates so he could stack the bar heavier… and Wes made it worth the while by back squatting 425!  While these numbers are incredible, it was a great job by everyone who pushed to their own individual capacity.

Next Monday we will be running another session of CrossFit 101 classes starting at 6:30p. They will be Monday, Wednesday, and Thursday of next week. If you know anyone that might be interested in trying the crazy CrossFit thing and wants to get some individual attention, have them contact us at info@crossfitcove.com so that we can lock them in for the class.

 

STRENGTH/SKILL WOD
OTMEM for 10 minutes
Even 5-8 Strict pull ups
Odd 3 Light Power Cleans
(Focus on form for the Power Cleans. This will be a good warm up for “The Chief”)

 

 

WOD
“The Chief”
Max rounds in 3 minutes of:

3 Power Cleans
6 Push-ups
9 Air Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

No partial rounds! Only record FULL rounds. Strategy will be involved here!)

Fitness 95/65

RX 115/75

RX+ 135/95

 

Wodify is a great tool for tracking your own performance.  We hope Wes doesn’t mind, but here is his growth chart for the back squat cycle.  Keep in mind 3/9 was a de-loading day, but this is exactly what putting in hard work for a strength cycle will get you. Don’t worry about the numbers as we can’t all lift 400+lbs, just worry about the trajectory of that line graph.  If you don’t know how to maximize Wodify quite yet, just ask us how!

wes chart

 

 

We are excited for the next round of 101 Classes.  CrossFit CAN be for everyone.  Here’s coach Brian telling Farah “Don’t think of it as 50 jumps. Just think 10 at a time”. A great lesson for all beginners to not be intimidated by big numbers, rather figuring out a way to break it into manageable bite-sized pieces!farah

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