April 19, 2017

Reminder: Sunday "Future CrossFitter" WOD!

REMINDER: “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!

THE DETAILS:

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!

STRENGTH WOD

5 Back Squats @70-80%

1 Heavy Sled Drag

4 Rounds

WOD

12 Power Snatch

35 Double Unders

9 min AMRAP

Fitness: 45/35 (70 Single Unders)

RX: 75/55

RX+: 95/65

Coach’s Tip: The strength portion is not a race. Take your time, go heavy on the sled and no need to ‘run’ with it. There should be rest (as we are building strength) so don’t rush through the movements. If you’ve been doing the Open for years, the Snatch/Double Under combination will feel VERY familiar (14.1 was a repeat workout from 2011 – the first workout (11.1) in the first ever CrossFit Open and was a 10 min AMRAP of 30 Doubles and 15 Snatches at 75/55). We’re looking for big sets on the snatches, so if you are out of the gate with singles or even sets of three, you’re WAY too heavy. Try to relax on the doubles and get right back to the bar. Today’s challenge will be differentiating MUSCULAR fatigue vs. CARDIO fatigue. Even though you may be winded off the rope, you should be able to grab that bar and at least bang out a few reps, THEN rest!

Ever wonder what happens between morning classes? Bubble WODs!