October 9th, 2024
| Snatch 2 x 3 @ 75% 2 x 2 @ 80% “Time And A Half” For Time: 10 Hang Snatches 20-15-10-5 Burpee Box Jump Overs Time Cap: 12 Minutes FX: 75/55; 20/18 RX: 95/65. 24/20 |
CrossFit Cove
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October 8th, 2024
Holbrook (10 Rounds for time) 10 Rounds each for time: 5 Thrusters, 115/85 10 Pull-ups 100m Sprint Rest 1-Minute Time Cap: 35 Minutes In honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010 |
PROGRAMING FOR THE WEEK OF OCTOBER 7TH
Testing week, as we look to see what our 1 RM bench press and front squats. Wednesday the loading for our snatch work, crossing in 80% lifts.
Some other highlights for the week.
Monday: We have an interesting EMOM of assault bike, KB swings, and double under. Your score is the number of successful rounds you completed. If double under a movement you are looking to master, don’t be afraid to take the minute to use as focused practice.
Tuesday: Great hero workout in honor of Jason Holbrook. It features heavy thrusters with pull-ups and a run. It’s a chance to prepare for “Fran”, one of the more feared CrossFit workouts.
Friday: We have Chad Prep, as we as a gym are looking to do Chad 1000 for Veteran’s Day. Look for more to come on this upcoming workout
Saturday: A highlight of a partner workout featuring snatches and cleans at some heavier loadings.
Tuesday’s workout is in honor of Jason Holbrook, who lost his life in an IED explosion in Tsagay, Afghanistan
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October 5th, 2024
Team Chuck Heavy For Time: 1 Mile Row 100 Push-ups 1 Mile Run 100 Synchro Thrusters 1 Mile Row Time Cap: 30 Minutes * Split: Rows & Push-Ups * *Together: Thrusters & Run* RX: 45/35 (Individual Version Available as well) |
WELCOME COACH BETH
Please give a very warm welcome to COACH Beth! Beth P. has been at the Cove since 2018 and we are thrilled to have her join the coaching team. She brings a wealth of knowledge to the floor and is excited to utilize her passion for movement (17+ years (!) of licensed and continuing education as a Physical Therapist) in a new way.
“I have always been into sports and fitness and helping people. I was a swimmer, played softball, and ran track. I had a brief stint with CrossFit when I was living in California, but really found my CrossFit home when I came to the Cove for 4th Trimester Fit (a program the Cove ran focusing on postpartum fitness). I needed an outlet – and childcare – and to feel good and strong. The sign above the door at the Cove is spot on. It was literally the best part of my day to get that hour to myself.”
She’s been wanting to coach for a long time but with three young kids, finding time is hard. But with them in school now she has begun teaching ISR (infant swim) and continuing education in rehab and functional fitness. Her most recent study was in “management of the fitness athlete”, which focused heavily on barbell work.
“As a Coach I can help you understand mobility faults that can cause a technique issue. With some insight to the issue and some relatable cues I hope to really help athletes perform at their best.”
She loves fitness, but more than anything loves the example it sets for her kids. “Fitness is a lifestyle. I tell my kids all the time, ‘Mommy WANTS to go to the gym. Not mommy HAS to go to the gym. The gym is not a punishment, it is the reward. I get to go to the gym. Even on days you dread and if you think it’s a horrible workout, I promise you’ll still feel better than when you walked in.”
Great advice Coach Beth!
WELCOME COACH BETH
!
October 4th, 2024
Front Squat 5-7 Sets [Climbing]: 3 Front Squats * 3 Second Pause * Aim to Increase Weight From 8/23/24 “Wasting Away” For Time: 10-8-6-4-2 Power Cleans Double Unders 100-80-60-40-20 Time Cap: 10 Minutes FX: 95/65 RX: 155/105 RX+: 185/125 |
October 3rd, 2024
“The Griddy” For Time: 90 Weighted Box Step-ups (20″) 45 Push Jerks 10 Rope Climbs (15′) * Partition However You’d Like Time Cap: 22 Minutes |
October 2nd, 2024
Power Snatch Working sets 2 x 3 @ 70% 2 x 3 @ 75% “Daddy Goes Surfing” 21-15-9: Deadlifts (225/155) 400 Meter Run Directly Into… 3 Rounds: 12 Burpees 400m Run Time Cap: 18 Minutes FX: 155/105 RX: 185/125 RX+: 225/155 |
October 1st, 2024
“Bonus Round”
For Time:
21-15-12-9 Pull-ups
15/12 Cal Bike
9-12-15-21 T2B
15/12 Cal Bike
Time Cap: 25 Minutes
FX: Jhook Row; Leg Raises
RX: As Written
RX+: C2B; ECHO
September 30th, 2024
Bench Press 7 Sets [Climbing]: 3 Bench Press * 3 Second Pause * Aim to Increase Weight From 8/19/24 “Chipper Gone Bad!” 100 Wallballs 80 Dumbbell Snatches 60 Box Jumps 40 Double Dumbbell Push Press Max Cal Row FX: 14/10; 35s/25s; 20″/18″ RX: 20/14; 50s/35s; 24″/20″ |