“FUTURE CROSSFITTER” WOD AND POTLUCK THIS SUNDAY!
Ever stare in awe at one of our pregnant athletes as they CRUSH the WOD next to you? Not only are these women simply amazing, they’ve been toughing it out by WOD-ing “for two” AND still making gains through their pregnancies. We’re excited to honor Amanda, Colleen, Holly, and Zipporah with a “Future CrossFitter” celebration, Cove style. ALL Cove athletes are invited, including the guys. In fact, we want our men to get a sense of what it’s like to workout while pregnant and show their solidarity by doing the WOD with a med ball strapped to their belly! And don’t worry about spilling the beans—the mamas know about the fun!
Sunday, April 23, Noon – 2pm
We’ll WOD first, and feast later
There will be kids room coverage during the actual WOD, so we’ll run a few heats of the WOD
(if you want to take a shift in the kid’s room while you’re not WODing, let Liz B. know)
And RSVP if you can… the Facebook event is here
Every 6 minutes for 30 minutes
400 M Run
200 M Row
10 Squat Cleans
Fitness: 95/65 10 Front Squats
RX (performance): 115/75
RX+ (open): 135/95
Coach’s Tip: We often talk about “training days” vs. “game days” and today is a great example of what we mean by a “training day”. Sure, when the clock ticks down “Three, Two, One, GO!” it’s hard not to make the workout about speed. While training that ‘speed’ on gameday does have it’s positives , today is meant to be training for form and technique. We’ve set a 6 minute cap per round (a generous time cap) and you should be finishing in 5 minutes or less. The focus should be a consistent pace where you are paying attention to breathing and form on the run, good position on the row, and technique on the squat clean.
Zipporah continues to “WOD for two” and Brooke can’t wait to meet her new kids’ room customer!