CrossFit Cove

The Open might be over but that doesn’t mean we still can’t hang out. Tonight, some people are going to Triple Nine’s Bar and Billards to hang out. All are welcome, regardless if you are in gym clothes or going out clothes.

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 17^th to the 22^nd 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.