Today’s WOD (workout of the day) will be 13.2. This was the second workout in the 2013 CrossFit Open. It should give you a taste of what the workouts might look like this year.
There are three days left to sign up for the CrossFit Open. Don’t miss out on the fun (seriously it’s fun) We will be doing open workouts on Saturday’s at 11 AM but for those that cannot make it we will provide a coach that can judge your workout for you at another time and date that week.
Sign up at games.crossfit.com
Shoulder to Overhead
SUNDAY: OPEN GYM 9AM – NOON
OPEN GYMS GIVE US AN OPPORTUNITY TO COME IN AND MOBILIZE, DO SOME ACTIVE RECOVERY OR WORK ON YOUR WEAKNESSES!
BUT PLEASE DON’T UNDERESTIMATE THE NEED FOR RECOVERY DAYS!!!
If you have been doing CrossFit for a while now, you know it works because of the high intensity you achieve with each WOD. But our bodies can’t withstand that kind of intense exercise every day – so we need to EMBRACE THE REST DAY. Here is some guidance we can offer, but you MUST listen to your body first and foremost!
CrossFit recommends athetes follow a 3 on 1 off program, which means 3 days of doing the workouts and taking the following day to rest. Most athletes will need that day of rest in order to allow the muscle tissue to regrow and the body to recover from the training. If someone is brand new to CrossFit, your body might not be able handle that much intensity/work initially. The Cove offers programming 6 days a week, Monday-Saturday, and while we love seeing each of you, we do NOT want to see you every day. Often times life schedules need to dictate workout schedules. We realize not everyone’s schedule is the same and some will come in on certain days, and some on others. Some folks like to come in Monday-Friday and take the weekend off (5 on and 2 off). This may work for some, but what needs to be monitored is how that athlete is responding to the training. On the 4th and 5th day in a row, are they still feeling strong and are they still able to hit the conditioning portions of the workouts hard and keep the intensity that we are looking for in order to gain results? If not, go for walk, come in and row, stretch or ride the bike – but skip the WOD.
What tends to happen is you start enjoying coming to the gym so much because you are seeing results and you are making friends and getting connected to the community and you don’t want to take days off – but this can also lead to some nagging injuries if the individual is not listening to their body. We have seen it happen time and time again and, we too, have made this mistake more than once. So what does someone do on his or her rest day? Taking a full day off to do NOTHING is definitely an option but you could also consider some ‘active recovery’ activities (from our friends at CrossFit Invictus):
NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.
Aerobic Restoration ( 25-40 minutes of work at a 60-70% effort – easy, restorative pace)
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)
* Restorative Yoga
Mobility and Maintenance
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc.
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
Regardless if you are a competitive CrossFit athlete or just someone looking to get fitter – remember more is not always better, but better is better. Learn to listen to your body, learn to be ok with missing a day here or there in order to take care of yourself. You are only going to get stronger and faster if you allow your muscles a chance to recover.
These three need some recovery
Saturday we introduce the Snatch in a WOD for the first time. The snatch is a complex lift that will be new to many of you, but no worries — we will teach you step by step how to do it safely and effectively. It is a beautiful movement and really engages the entire body – and you’ll find uses so many of the principles we’ve been practicing including working from core to extremity, big hip extension and getting under the bar. Here’s a video demonstrating the Hanging Power Snatch:
12 minutes to find a heavy load with 1 Snatch Grip Deadlift + 2 Hanging Power Snatches
7 Hanging Power Snatches
30 Double Unders
Time Cap = 15 minutes
Fitness 55/75 (60 singles)
Jen must REALLY think box jumps are fun. Good thing she’ll probably get to do them in the Open this year. If you haven’t yet, talk to the Coaches about signing up! We’re hoping for 100% participation!
Today we will be doing our first”girl” workout 1/2 Cindy. A “girl” workout is a benchmark workouts that CrossFit athletes use to test their fitness.
Why are they named after women? Here is what Coach Glassman, the founder of CrossFit had to say, “I want to explain the workout once and then give it a name. I thought that anything that left you flat on your back, looking up at the sky asking ‘what just happened to me?’ deserved a females name. Workouts are just like storms, they wreak havoc on towns.”
Top Ten Reasons to Do the CrossFit Open
BONUS: Masters division! I have never been so happy to be “old”
Just so everyone is aware, there is a $20 charge for doing the open that goes to CrossFit HQ. It’s annoying but well worth it. We are aiming for 100 percent participation for this event. The more people involved the greater the experience is
Sign up at games.crossfit.com
(same weight across, go heavier then last Friday)
5 Pull ups
10 Push ups
15 Air Squats
Elliott is excited to do 1/2 Cindy tomorrow
In today’s workout we have a combined strength and mobility section. That is not by accident. People often see mobility/stretching as an effort in injury prevention and indeed it is but it really is about allowing our bodies to get into good positions. Give a focused effort on the stretches and drills we do today and you will find that you will get more out of all aspects of the workout. Looking forward to getting after it tomorrow
We hope you have enjoyed the FREE February so far and have gotten a sense of what we are trying to build at the Cove. Given March is approaching quickly, we are now accepting memberships for our Founder’s Rates. The cost is $130 per month with no long term commitment (which is over $500 in savings annually vs regular rates). Become one of our original founding members and help us continue to grow this amazing community!
We are also offering a spouse/partner “same household” rate of $100 per month (for the second member of a single household who joins). If this applies to a member of your household email us at firstname.lastname@example.org and we will apply a discount to your rate.
Thanks for kicking off this journey with us and we hope you are on board for the rest of the ride!
5-10 Kipping pull ups
20 Second Hollow Hold
21 Push Press
25 Cal Row
18 Push Press
25 Cal Row
15 Push Press
25 Cal Row
12 Push Press
25 Cal Row
Time Cap 20 minutes
Fitness 75/55 (Scale row to 15 Cals)
The kids watching their parents getting after it
Many have been asking about locking in our founders rate ($130 per month) and we plan on accepting memberships soon. We also wanted to share that we will be offering a spouse/household rate. For an additional $100 you can add a member of your household to your membership.
Men standing tall
We are going to be doing the CrossFit Open this year the Cove. The open is a world wide competition of fitness amongst ALL CrossFit athletes. I know many of you have concerns having just started CrossFitting but just know that the open is for everyone (and especially this year as they have added a scaled division).
Magical things happen at the Open. Here is a great video of our very own Coach Franey at his first CrossFit Open. He had just started CrossFit three months prior and after 14 1/2 minutes of a grueling workout he was able to summon up the adrenaline to get his first muscle up in the final seconds. Coach Geo, Marina and Brian were all there and we still can’t believe it! We can’t wait to see what magic happens this year’s Open at the Cove.
We are planing on holding our open workouts on Saturday’s (it will be the workout for the day so you might as well sign up) but if you can’t make those times you can make it up on an alternate day. You can sign up for the open HERE
If you have any questions about the open feel free to email us or talk to a coach.
Our new graduates from CrossFit 101 this weekend. Welcome Tim and Ernesto to the box