Wednesday, September 9th 2015 — Crossfitcove

Wednesday, September 9th 2015



Friday is going to start our informal clean eating challenge!  In the past we have done a official “Whole30” eating challenge which included before and after performance testing. If this is something you’d like to do, we are MORE than happy to you pre-post benchmark workouts!


For those that have not done any of our previous challenges let us give you some background on our philosophy. Our focus in on real, unprocessed foods. Nothing from a box.  Think of the foods that are on the perimeter of the grocery store. We also recognize that a number of modern agricultural items can be difficult for our body to process. These include dairy, grains, and legumes. After 30 days of avoiding these foods we can add them back to our diet and see what effect that might have.


What can you eat? We go back to the words on nutrition from CrossFit’s founder Greg Gassman – “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.”


Those that have done the 30 Day Challenge certainly walked away with knowledge from your past experience you help you can make a commitment on how you are going to eat. Unike the last challenge where we followed a strict Whole30 formula, THIS challenge will be more personalized. After finishing the challenge, you may have noticed your body handles certain foods better than others.  Or you don’t seem to have issues with dairy or some grains.  For example, I now know my body can handle dairy and some grains (rice,quinoa) but other than that my diet will be focused around the natural food with no processed foods and certainly no sugars (I will miss you Yogi Castle). That is my commitment. Some of you may want to go Whole 30 again or others might want to go Paleo.  The choice is yours.  We just ask that you commit to it.


So what are the parameters of this challenge? With it being more personalized we are going to leave that to you. Our start date will be the 11th and we will generally look for 30 days of commitment, If there is a wedding or a CrossFit competition (and you want to celebrate afterwards) make those adjustments. Just make a commitment that you can stick with.  We have a Facebook group for the “30 Day Challenge” and it is a great place to get amazing recipes and support from our community of athletes. I will post some of these recipes on our daily blog as well for our athletes that aren’t Facebook users.  


So, who’s ready to commit?!


clash logo
And for those of you competing in the Clash at the Cove… here is workout number 3!






8 Minute “Dance with the Devil


Men’s RX:

6 Thrusters at 95lbs

6 Burpees Over the Bar

6 Pull Ups

8 Minute AMRAP

Men’s Scaled:

6 Thrusters at 75lbs

6 Burpees Over the Bar

6 Jumping Pull Ups

8 Minute AMRAP


Female RX

6 Thrusters at 65lbs

6 Burpees Over the bar

6 Pull Ups 

Female Scaled:

6 Thrusters at 55lb

6 Burpees Over the Bar

6 Jumping Pull Ups

8 Minute AMRAP



Thruster: This is a standard barbell thruster in which the barbell moves from the bottom of
a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees on the squat portion of the Thruster. A full squat clean into the Thruster is allowed if the bar is coming from the ground.  The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.

Pull-up:  Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met.  No mixed grip or reverse grip.  The hands must be in an overhand grip with palm facing away from the athlete which is the standard pull-up grip.  If an athlete performs a pull-up with a mixed grip or a reverse grip it will be considered a No Rep.  The arms must be fully extended at the bottom.  At the top of the pull-up the chin must break the horizontal plane of the bar.  If the chin does not clearly rise above the horizontal plane of the bar then it is a  No Rep.  If the elbows and shoulders do not reach full lock out at the bottom of movement it is a no rep.  


Jumping Pull-Ups: A standard height from which to jump will be set for each person.  Standing straight-up and arms full extended overhead, the person’s wrist must fully clear the top of the pull-up bar.  When starting each jumping pull-up, bend the knees in order to squat down slightly and fully extend arms.  Jump and pull the chin above the horizontal plane of the bar.


Burpees Over The Bar:  Athletes will begin this movement by moving downward until their entire body makes contact with the floor.  This means chest, abdomen, legs, etc. are in contact with the ground.  Head may not be over the top of the bar.  If the head is over the bar the rep is a no rep.  They must stand back up and start again.  They may then step up or  jump back up to standing.  Once in the standing position the athletes will then jump over the bar with 2 foot take off and land on the other side of the parallette with a 2 foot landing.  If an athlete jumps with one foot or skips over the bar it will be considered a No Rep.  Athletes may be lateral to or facing the bar while performing the burpee.  It is not required that hips reach full extension before jumping. If an athlete hits the bar on the way over it will still be considered a good repetition as long as both feet land on the opposite side of the parallette from where they performed the burpee portion of the movement.  If an athlete ends up with one foot on one side and the other foot on the burpee side it will be considered a No Rep.




4 Turkish Get Ups (2 on each arm)

15 Sit Ups

4 Rounds

(no time, just for skill)






0-2 minutes: Row for Cals 

Rest 1

3-5 minutes: Front Squats

Rest 1

6-8 minutes: Row for Calories

Rest 1 

9-11 minutes: Push Jerk 

Rest 1 

12-14 minutes: Row for Calories


Fitness 95/65

RX 115/75

RX+ 135/95


Score = Total reps & calories


Ashley showing great momentum mid-clean during Monday’s Hero WOD…

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