WELCOME COACH JASON!
We are beyond excited to welcome Jason Float to the coaching team at the Cove. For those of you who have gotten the chance to know him, he’s a great mover, so easy to get to know and such a great guy. He also happens to be highly experienced in coaching CrossFit and we’re lucky to bring his experience and personality to you all! And for those of you who haven’t met him yet, we know you’ll love getting to know him! Here a bit more on his background and some fodder why he now calls the Cove a home away from home!
How did you find CrossFit?
I was visiting a PT for some back pain who suggested that I try out Krav, a self-defense martial art. At the time I was feeling like I was in decent shape but I noticed that was starting to change with some new pains, weight gain and pre-hypertension. After I had been doing Krav for a couple years I saw some crazy people throwing weights around and doing pull ups faster than I could believe. So I started CrossFit to improve my fight performance and have never looked back since. I started CrossFit in 2014 but it wasn’t until my daughter was born in 2016 that I really decided that I would get serious and make it to the gym consistently, start competing and changing my diet.
What do you love about CrossFit?
Community. Some of my best friends are people I’ve suffered through a WOD with. I love how CrossFit breaks down barriers and brings people together.
Intensity. I used to think I was working out hard until I found CrossFit. I love the intensity that CrossFit brings out of people. I don’t think I’ll ever be able to walk in a traditional gym again.
Competition. I may not come across as competitive, but man do I enjoy some friendly competition. I’ve worked out at a few different gyms in the area and love to compete with friends, in the open and at local comps. So if you ever want to throw down let me know!
Health. If I don’t workout for 24 hours I start to go a bit crazy and eventually my wife may end up kicking me out to go to the gym. CrossFit has helped me manage the stress of work and life and be healthier than I ever have been.
Why do you coach?
Seeing someone go from not knowing where to put their hands on a barbell to getting a squat clean PR. I love that I get that chance share in that feeling with others. I want everyone to experience the things that made me come to love CrossFit. I’ve watched people have life-changing transformations: losing a ton of weight, gaining confidence, being able to run around with their kids, manage depression… all while having fun and making friends. It is life-changing work.
Where have you coached?
I’ve coached at CrossFit 10-10 (Krav Maga) here in Columbia (and have been a member at several boxes). I started coaching in July 2017.
What is your athletic background?
I love sports and running. I played football in high school and tennis at a division 3 college my freshman year. I also paid for most of my college by teaching tennis to little kids in Baltimore city. But don’t expect me to bring much to a tennis match these days!
Can you tell us more about your family life?
I have a 4 yr old and 7-month old who are a ton of fun. A big part of why we decided to join Cove was the family-oriented community. Family is a top priority for me and I also have a bit of a crazy job. So I maintain a work hard play hard attitude at CrossFit, work and home. We are also very passionate about foster care so we have an extended family of kids we’ve cared for. I’m sure at some point you’ll see some kids that don’t belong to us wandering around.
On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan. Today we honor them by remembering their sacrifices as we take on the Hero WOD “31 Heroes”.
AMRAP in 31 min:
6 Rope Climbs
11 Box Jumps
*Partners alternate 400m plate run
Fx: 95/65, 2:1 Rope Climb Scale, 20/18″, 25/15
P: 135/95, 24/20″, 35/25
O: 155/105, 30/24″, 45/25
Coach Marina’s Tips: Come in prepared to work HARD today. The thrusters are HEAVY and the box is TALL and oh, you run with weights! There is no ‘rest’ in this workout — movement-wise or time-wise. While your partner is running the 400, you are working at chipping away at those tough reps and when they come back in, you are running. You are working for the full 31 minutes today, so this is more like a “Murph” approach vs. “Fran”. They key to success for this workout being METHODICAL. If you try to sprint though any of this workout, you’ll be left staring the bar or rope for long time getting no work done. Grind through steadily and consistently.
For most people, the prescribed thruster weight of 155/105 is beastly, so scale to something that is heavy for YOU and can be done in small sets (even in three or four quick sets of 2-3). For me, that’s probably a 95# bar. If they get ugly, I may even opt for quick clusters so I can drop the bar from overhead. Six rope climbs is a lot for any one person and takes a lot of time, so it is likely your transition will happen during that part of the rep scheme. If you can, time runs so that one partner does half and the other comes in for relief, and it will feel much more manageable. If your run takes over 3.5 minutes, consider lowering the weight you carry or shortening the distance to a 300. Leaving your partner inside to work for six minutes means you really don’t like them.
Lastly, while we will warm you up, your shoulders (and core!) are going to do a lot of work during this workout. Come in early, stretch and talk WOD strategy!