April 11th, 2024
“Goblet Of Fire”
AMRAP 20:
40 AbMat Sit-ups
30/24 Calorie Bike
20 KB Goblet Reverse Lunges
10 KB Push Jerks (R)
10 KB Push Jerks (L)
FX: 35/26
RX: 53/35
RX+: GHD; 53/35; ECHO
“Goblet Of Fire”
AMRAP 20:
40 AbMat Sit-ups
30/24 Calorie Bike
20 KB Goblet Reverse Lunges
10 KB Push Jerks (R)
10 KB Push Jerks (L)
FX: 35/26
RX: 53/35
RX+: GHD; 53/35; ECHO
Power Clean
Max Repetitions of Power Cleans @ 80%
* To Technical Failure
“Super Size”
5 Rounds For Time:
10 Power Cleans (155/105)
10 Burpee Box Jumps (24″/20″)
Time Cap: 15 Minutes
FX: 115/85; 20/18
RX: 135/95; 24/20
RX+: 155/105; 24/20
“Teeter-Totter”
For Time:
500/450 Meter Row
400 Meter Run
30 Thrusters
Rest 4 Minutes
500/450 Meter Row
400 Meter Run
20 Thrusters
Rest 4 Minutes
500/450 Meter Row
400 Meter Run
10 Thrusters
Time Cap: 30 Minutes
FX: 45/35; 75/55; 95/65
RX: 75/55; 95/65; 115/85
RX+: 95/65; 135/95; 155/105
Bench Press
Max Repetitions of Bench Press @ 80%
* To Technical Failure
“Lucky Devil”
For Time:
80/60 Calorie Bike
50 Toes to Bar
50 SA Devil’s Press
* Partition However You’d Like
Time Cap 18:00
FX: 35/25
RX: 50/35
RX+: ECHO, 70/50
The Open was a blast this past year and we are so proud of all the athletes that officially and unofficially participated. We would have days of over 80 athletes participating in Friday Open workouts which is absolutely amazing!
We also wanted to congratulate the 19 Cove athletes that have advanced to the CrossFit Games Quarterfinals. These athletes finished in the top 25% of all athletes in the world and can now participate in a series of additional workouts that are even more challenging than the ones in the Open.
Individual Quarterfinal workouts will occur between April 17th to the 22nd and we are so excited and inspired by all of you. Best of luck to all as they embark on the next chapter of the competition!
Hey athletes,
Now that the Open is over, it’s time to start preparing for the next Open and the upcoming year of fitness. That all starts with nutrition! Join me as we dive into the world of nutrition to see how it effects your workout performance, body composition, and overall health.
The best part- it’s FREE!!!
This is a chance for us to give back to the Cove athletes and community for how wonderful you all are!
When- April 1st-April 28 (no, that’s not a joke)
What’s a Nutritional Kickstart?
A Nutritional Kickstart is a chance to take control of your eating by ADDING to your nutrition not taking away from it.
It is also a chance to LEARN about nutrition and not just be told what to do.
***This is for all abilities- from beginners to macro counters***
Join me for 4 weeks as you learn:
-how to eat for your goals (what to eat, how much to eat, when to eat)
-how to develop healthy habits that help you adhere to your individual plan
-how to continue confidently tweaking your nutrition
-how to stay motivated and in control of your eating
Included in the Kickstart:
-An individualized Nutrition Guide- a 14-page e-book that breaks down your individual calorie and macronutrient needs based on your goal, dietary preferences, daily activity, and other metrics
-E-Cookbook- filled with super easy, healthy, and delicious breakfasts, lunches, dinners, and snacks. All recipes come with nutritional breakdowns for easy tracking. (Seriously, some of these recipes take 10 minutes or less to make and are taste tested and approved by me!)
-Daily nutrition lessons (emailed) to help you get the most out of your food and workouts
-Weekly Plan of Action- healthy habits that you can immediately implement into your daily life to help reach your goals
-A private Facebook group to help support, motivate, and discuss different aspects of nutrition and training
-Direct access for questions, analysis, opinions, etc
Interested?!
Sign up here- https://docs.google.com//1CLffEFSz3oDHzzfTadlE…/edit…
Join the Facebook group here- https://www.facebook.com/groups/2403387089859410/?ref=share&mibextid=NSMWBT
Fill out the Nutrition Guide Questionnaire here- https://forms.gle/2er4Dg9jeyLMD6tY9
***When asked how many hours a week do you train, think of one CrossFit class as 30 minutes worth of total training***
Any questions? Hit the comments.
We are super excited for this!
With the close of the CrossFit Open, we are back to our dedicated strength cycles. The past 3 weeks gave us a chance to take slight de-load (while maintaining our strength with some high-rep strength days) and we are now ready for our next challenge.
Building strength is not only about lifting weights but also lifting in a fashion that allows us not to stagnate of plateau. If you do the same program over and over, you will not continue to make gains at consistent levels, which is which we follow the philosophical beliefs of using an intelligent variety to help us build fitness (in CrossFit terms – work capacity).
Over the next series of weeks, we are going to be doing a strength routine based on the very popular powerlifting program named Wendler 5-3-1 (named after Jim Wendler who created it). It is one of my favorite programs as it not only build strength but does efficiently as far as time and reps. To help explain this program, check out the video below.
Last month we had a record number of members make the committed club (not that odd a thing to see with the start of a New Year) but we are happy to report, willed repeat that record number of members who have decided to make a committed to themselves and the gym. Not had for the shortest month of the year!
If you aren’t aware of the committed club, it is our way to encourage regular attendance at the gym. We know nothing leads to fitness success than consistent attendance to classes. We love having people take classes because the energy of us all working together builds all of us up. The names listed below have made 14 (or more classes this month) and we want to recognize and thank you for committing to the gym. We hope to break that record this year!
To help encourage people to make the committed club, we like to give away a prize to one lucky member. This month Laura Mullis scored $50 of cold hard cash!
!
Join us for an opportunity to enhance your Olympic lifting skills! We’re thrilled to announce two exclusive clinics led by Coach John, a certified USA Weightlifting (USAW) Coach, and Coach Chris. There’s no denying the power and complexity of the clean and jerk and snatch, and these clinics are tailored to propel your abilities to new heights.
Clinic Focus: Our clinics are designed to give you the foundational knowledge and technique in the Olympic lifts. Drill techniques to refine movement precision
• Variations of each lift for comprehensive skill development
• Strength exercises tailored to amplify lifting prowess
• Mobility exercises to optimize flexibility and performance
You’ll gain a deeper understanding of the mechanics behind these iconic lifts, along with personalized insights into leveraging your strengths and overcoming weaknesses.
Clinic Schedule
Mark your calendars
Sunday, April 7th: Snatch Clinic 2PM – 3:30
Sunday, April 14th: Clean & Jerk Clinic
Cost
$50 per session for a single clinic
Both clinics for only $75
If interested in signing up, just email us at info@crossfitcove.com (mailto:info@crossfitcove.com)
Open Workout 24.3
5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups
Time cap: 15 minutes
RX: 95/65, 135/95
FX: 45/65. 95/65. Jumping Chest-to-Bars, Chin-over-Bar pull ups
Foundations: 45/35, bent-over rows, push ups