Daily WOD

Friday, April 17th 2015

REMINDER: FAMILY WOD SATURDAY @ 10AM

Regular WODs will be at 8, 9 and 11a.  We’ll have kid coverage for the 9a so feel free to bring the little ones!  And if you could let us know if you’re planning on coming to the Family WOD at 10a (info@CrossFitCove.com) we’d appreciate it (it helps prep the workout). Its supposed to be a nice day, so let’s lift that garage door and get the weekend off to a great start!

familyWod compiled

 

SKILL WOD

**For 10 minutes **
HSPU Practice 
While practicing alternate with a few minutes in the front rack stretch with a band

WOD

15 Front Squats
30 Sit ups
50 Double Unders
4 Rounds
Time Cap 20 minutes
 
Fitness 95/65 (20/14) (singles 100)
RX 115/75 (24/20)
RX+ 135/95 (24/20)
 
 
 Jeff has not only overcome his fear of the kettlebell overhead, he’s LOVING it! 


jeffkettlebell

Thursday, April 16th 2015

FOUNDER’S RATE ENDING 4/30/15!

We couldn’t be more pleased with how this community has developed and grown.  We love how you continually support each other, push each other and celebrate every victory along the way. We feel so lucky we have you all as our ‘Founding Members’!

We will continue to offer a FREE WEEK TRIAL but the Founder’s Rate will end and rates will increase from $130 to $150/month in two weeks.  So why should you care?  You’re already a member!   Maybe you have friends or colleagues who have been on the fence or afraid to try this crazy CrossFit thing. Or maybe you’ve been nagging your spouse to join you at the gym — tell them the time is now!

As most of you know, we offer a referral plan that for every member you bring in (and stays for 3 months) you receive $5 off  your membership FOREVER.  Bring in two friends and your rate drops to $120.  Five friends and your rate resets to $105.  Just something to think about!

BRING A FRIEND FRIDAY 

We also want to make it fun and accessible for your friends to come in and try it out.  So next Friday night at 6:30pm we will do our first PARTNER WOD at the Cove.  We’re calling it “Bring a Friend Friday” and it will be a challenging WOD, but one that won’t be too technical or difficult from a movement perspective (think more kettle bells, less snatching).  If you don’t bring anyone, no worries. It will still be a fun time to hang out with other members and relive those fun Friday Night Lights gatherings from the Open!

STRENGTH WOD

Spend 10 minutes working on Kipping/Strict Pull ups depending on skill level

WOD
6 Pull ups
9 Push ups
12 KB Swings
AMRAP in 10 minutes
Fitness 35/26
RX and RX+ 53/35
 
 Tanique and Tricia demonstrating a great front rack position doing cleans…

taniquefrontracktrishfrontrack

 

Wednesday, April 15th 2015

CLEAN EATING CHALLENGE: COMING SOON!

Now that many of you are settling into the workout routine, it’s time to focus a bit more on the food we eat.  It is critical for fueling our bodies for optimal performance first and foremost, but for those who are anxious for bathing suit season… its a must if you want to look good.  In fact, “they” say 80% of your results are determined by the food that you eat and 20% by what you do at the gym. We’re not sure if that balance is right, but the point is you can’t be your best self (strongest, fittest or leanest) if you’re not focusing on what goes in your mouth.

Since we are all on this fitness journey together, we are kicking off a 30 Day Clean Eating Challenge starting at the end of the month (and will wrap by Memorial Day Weekend).  We will hold a kickoff meeting next Thursday night, April 23rd at 6:30pm.  We will go through the nutritional basics, some dos and don’ts and share some recipe ideas.  We will then do a ‘benchmark WOD’ that we will retest at the end of the challenge.  With proper nutrition and continuing to log hours at the Cove, we think you’ll be surprised at the results you see!

You by no means are required to do this, but the more of us that do it, the better!  We will be creating a separate Facebook group as a support system and information hub.  There will be highs… and lows…with this kind of journey and its so great to share it all with people going through the same thing.  We ask that anyone interested signs up on the White Board by the Wodify station and we’ll create the FB group for all interested!

So… who’s in????

STRENGTH WOD

Deadlift 8/6/4/2/2/2

 

WOD

 

2 Rope Climb (buy in)
40 Air Squats
20 Calories on the Rower
5 Rounds
1 Rope Climb (cash out)
 
 
We will have scaling options for the rope climb, but let’s have some fun with it!
 

 

 
 
For a bit of inspiration to get you thinking about the 30 Day Challenge, our very own Coach Chris saw amazing results in just 30 Days.  He’s kind enough to share the story of his first Clean 30!

 He lost 8 pounds on those 30 days but if you look at the pictures the changes in his body composition were dramatic.

franey30day

 

Read more about this story below….

Weight loss?

Jan 28th = 220lbs, March 1st = 212lbs

How did your energy levels change? 

Immediately felt energized throughout the day.  Within the first few days I noticed the 3pm slump was gone and I was rolling through the work day with ease.  Over the course of the 30 days I gradually felt stronger and faster with every WOD’s.  But there was a trade off because I also gradually felt more tired and drained after them as the weeks progressed.

Did you feel an improvement in sleep?

I struggled getting out of bed more than usually but once I was up I was wide awake and ready to roll.  Other than that I did notice any other changes.  I’ve always slept through the night soundly.

Did your times improve on the test WODs?

YES I did. I dropped over two minutes on my Grace time.  My first test was 5:54 at RX and my retest was 3:48 at RX.  Also my first test  50 air squats, 40 pullups, 30pushups, 20 situps, and 10 burpees was at 6:33 and I’m pretty sure I used the blue band for 20 of the pull ups.  My retest result was 6:09 completely RX. (THESE ARE AMAZING IMPROVEMENTS)

Any other comments about how you feel, sleep, move or perform?

I saw a noticeable difference in just my overall quality of life.  I felt cleaner and clear of congestion and inflammation ( especially in the mornings.)  I occasionally craved some sweets and beer, more so near the end of the challenge,  but really found no issue eating paleo.  I quickly learned to enjoy the taste of real food and enjoyed snacking on healthy alternatives to the crap I used to reach for.  We will continue to eat a mostly clean diet.

Tuesday, April 14th 2015

With a high number of reps on the cleans the loading should be lighter today.  Keep up the intensity and push yourself to move quickly from movement to movement!

 

SKILL WOD

Max in 30 Seconds Ring Rows
10 Ring Dips
x 4
(No score just for skill and strength)
 

 

WOD

15 Wall Balls
15 Power Cleans
5 Rounds
20 Min Cap
 
Fitness 75/55
RX and RX+ 95/65
 
 Chris and Katie prove that a lighter barbell can still be just as challenging with a higher rep scheme…Jackie!

katiechris

Monday, April 13th 2015

FAMILY WOD SATURDAY AT 10AM

Mark your calendars!  We are doing another family WOD this Saturday at 10am (regular WODs will be at 8a, 9a and 11a).  We’ll have sitter coverage for the 9a so you can come do the regular WOD too (if you’re up for it).  It was a huge success the last go-around and so great to see the parents enjoying some quality time with their kids.  Plus there’s the added life lesson that fitness can be FUN!

Feel free to invite friends with kids as its all part of our free trial!

 

STRENGTH WOD

Push Jerk 
3/3/2/2/1/1
Between each set 15 sit ups

 

WOD

400 M Run
10 Strict Press
400 M Run
15 Push Press
400 M Run
20 Shoulder to Overhead
-For Time-

 

Fitness 95/65
RX 115/75
RX+ 135/95
Should be a heavy challenging load 

 

familyWod compiled

Sunday, April 12th 2015

NO OPEN GYM SUNDAY!

Sorry for the inconvenience… but rest up for a fun week ahead! Take the day and go for a jog, take a walk, hop on a bike or just stretch out.  And spend some time thinking about your goals for the goal wall if you haven’t already!

goal wall

Saturday, April 11th, 2015

Today we will be spending more time learning how to snatch. It is the most technical and beautiful movement in the Olympic lifts. Below is a video of Chad Vaughn executing a snatch (vs. power which means you don’t catch the weigh in a full squat). Notice how he gets his hips all the way open before he starts dropping under the bar.  

 

STRENGTH WOD

12 minutes to Find a heavy 3 Rep Power Snatch

WOD

15 Power Snatch
30 Bar Facing Burpees
60 Double Unders
2 Rounds
Fitness 75/55
RX 95/65
RX+ 115/75

Friday April 10th 2015

NO OPEN GYM THIS SUNDAY

While there is no open gym, use the time to go for a recovery walk or jog and get ready for a fun week ahead!  Or mobilize with some stretching or treat yourself to a massage. You’ve earned it!

Friday we will be introducing GHD sit ups.  These are great movements for the core, but they are initiated with the legs first to get momentum going.  The coaches will show you how to do them safely AND effectively (but be warned: it may hurt to laugh or cough the following day)…

Sorry for the late notice but we will not have an adult for the kids room tomorrow at 9:30a class. The kids room is still available if you are comfortable with your child playing their without adult supervision.

SKILL WOD

1 minute of Opening hips on a box
10-15 GHD sit ups 
4 Rounds

 

WOD

30 Wall Balls
25 Kb Swings 
20 Push Ups
3 Rounds for Time
 
Fitness 14/10 (35/26)
RX 20/14 (53/35)
RX+ 20/14 (70/53)
– 20 min cap –

 

 One of the most important things in recovery is drinking water!  Make sure you drink plenty of it before AND after the workouts.  Let’s making this number climb quickly on the new fountain!

water fountain

Thursday, April 8th, 2015

More strict pull ups! Yes, it’s vital for shoulder health and is going to help us get those kipping pull ups.

Tomorrow’s metcon is a real fun one. Get intense for those two minutes of work and really try to calm yourself with that one minute of recovery so you are prepared to go hard again.

SKILL WOD

5 Strict pull ups with a 3 second hold at the top of each rep
15 Banded pull a parts
4 Rounds

 

WOD

In Two Minutes
9 Push Jerk
15 Sit ups
Max Calories on the Rower
Rest 1 minute
5 Rounds
Score = Total Cals
Fitness 95/65
RX 135/95
RX+ 155/105

 

 We have a sign outside that says “CrossFit For All”… and we mean it.  Phil’s 68 year-young mom learned to lift properly and crushed the dead lifts!

 

motherinlaw3

 

mother in law1

Wednesday, April 8th 2015

Wednesday we will be continuing our work on Cleans.  As we’ve discussed every time we review them, the power comes from the full extension of the hips, not the arms!   Then it is about firing your elbows through and dropping below the bar.  Sometimes it is a small dip under the bar (1/4 squat or so) but sometimes the load is so heavy you need to get way down to a full squat.
 

STRENGTH WOD

Back Squat
3/3/3/3/3
Build up in weight for a heavy set of three

 

WOD

50 Double Unders
15 Hanging power cleans
3 rounds
 
*Find a weight you can handle in sets of five* 
Fitness: 95/65, 100 Singles
RX: 155/105
RX+ 175/115
 
Here’s a video of Sara attempting a 115lb Clean (on the Goal Wall she was striving for 100+). Check out how low she has to get to receive the bar!