Today’s Wednesday Win features one our newer athletes, Bayan S. While some “wins” take many months… even years, she is proof that they can happen immediately!
Bayan has been a Cove athlete for a mere five weeks. Since joining, she has been here constantly 3-4 times per week. In that short time she has made incredible gains. Her mobility has improved dramatically. Her form and efficiency of movement have had a complete makeover.
Not only has she been a perfect fit for this community, this place is better with her in it. She is eager to learn, listens to her coaches and asks questions. She’s a coach’s dream in so many ways… AND she seems to always behaving a good time doing it all. In fact, her enthusiasm is contagious. Just ask anyone who’s been in class alongside her.
And like most of us starting out, she was trepidatious. “I had mixed emotions when I started here at The Cove. It was a little bit of fear, curiosity and shyness. This was mainly due to the fact that I had no idea what CrossFit was all about. However, the coaches were amazing and wonderful they made me feel like I was part of the family. During the first day of class, I saw Covies around me that were so energetic and accomplished I said to myself “I wanna be like that, look like that and live like that”. I knew that I will reach that mountain top no matter how steep the mountain gets because I believe in COVE.”
And she’s climbing that ‘steep mountain’ quickly! Her gains are extraordinary. Her first time back squatting with us she did 45# for 3 x 6 (with limited depth and a collapsing torso). Just this week she hit a 5 x 3 rep scheme at 115#. Oh, and she looked pretty darn good doing it.
Bayan rocking a 115# back squat this week!
If you haven’t met her yet, please introduce yourself to her the next time you see her. And give her a HUGE congrats to such a great start on her CrossFit journey!
STRENGTH WOD
10-12 Pistols
20 Second Hollow Hold
7 Scap Pull ups
7 Scap Push ups3 Rounds
WOD
1,000 M Row
30 Sit ups
15 Front Squats
2 Rounds
Fitness: 115/75
RX: 155/105
RX+: 175/115
Coach’s Tip: Today we give our shoulders a little break (much needed if you did Tuesday’s WOD!) and hit some skill work with pistols and log some meters on the rower. Given we are in a de-load week (see Monday’s blog post if you don’t know what that means), the front squats should be a weight you can move fairly well. At least a set of ten for the first set! Although the row is a 1K, be aggressive here. Use the sit ups as “recovery” and then get after the squats! It’s only two rounds, so just keep moving — this is a sprint!
Have you met our newest member with the honorable title of “Christen V’s Husband”?! Turns out this beast actually has a name… it’s DREW! Give him a warm Cove welcome when you see him!
