CrossFit Cove

Today’s Hero is a hybrid hero wod in honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 when his vehicle was struck by an IED. Timothy Davis had just turned 28 and would have been married for five years next month. He met his wife, Meagan, while training at Fairchild Air Force Base near Spokane. The couple had a 1-year-old son, Timmy Jr. Today’s workout is in memory of his sacrifice and thoughts go out to him and his family.

USAF SSgt Timothy P. Davi

We wanted to give a huge shout-out to Brooke M and her fiancée Brody (he drops into the Cove when he can) for taking second place in the scaled division at this weekend’s Battle of the Vikings at Odin CrossFit.  We know competitions can be stressful and partner competitions make it even more so but we are happy to say the wedding is still on!!!!!!

Brody was able to PR his jerk hitting a 235 jerk and Brooke hit a 20-pound PR hitting a 155-pound clean!

Congratulations to you both and it’s time for you both to stop sandbagging during the Cove partner workouts.

SILVER MEDALIST!

Today’s Hero wod is in honor of Chief Petty Officer Charles “Chuck” Humphrey Keating IV – known to friends and family as “C4” – was a US Navy Seal. who was killed in action on May 3, 2016, while attempting to rescue US Military advisers that were pinned down by ISIS fighters in the Iraqi town of Telskof.

The name of the workout comes from an inside joke about Chuck.

As his fellow soldier explained it “We call it Chuck heavy, cause Charlie’s beer of choice was Budweiser. He didn’t drink Bud Light, he drank Bud Heavy and heavy just sums up the whole emotional feeling for all of us.”

We are true believers of the CrossFit methodology at the Cove and a big part of that mythology is the importance of data. From the very beginning of CrossFit, athletes would write their scores on a literal whiteboard and further put it into a little composition notebook. It was an accountability thing, it was a pride thing, and most importantly it was a target to beat in the future.  You may forget your anniversary but you should never forget your one rep max back squat or your Murph time.

Today we have a virtual whiteboard that we can use called Wodify. It not only records scores but allows you to recall them quickly. It allows you to easily check your past performances and use that data to give you goals, targets, and scaling ideas. We want to encourage our athletes to please record their scores after each workout. This data is not only important to you as you track your progress as an athlete but we as a gym use it to help us program for the entire community. 

Recording your data is very simple. You can use the Wodify phone app or feel free to use one of the computer stations at the gym. We are now using the back computer station specifically for that purpose.  

Finally, the Wodify virtual whiteboard is also a great way to communicate and connect with your other Cove athletes. Like a fellow Covies performance or throw a comment there. It’s all part of the fitness, fun, and community experience that brings the Cove together.

A little hint from Coach Jenna

We continue Hero Wod Monday with Omar. A classic combination of thrusters and burpees but even more challenging as they are burpees over the bar.

“Omar“

For time:
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees

U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

“He was such a great man and always wanted to fight for his country,” Vazquez’s sister, Marisel, told the Newark Star-Ledger.

“He was very proud to be in the Army. It was what he wanted ever since he played with G.I. Joe soldiers when he was 3 or 4 years old. But it was when the Sept. 11 attacks happened, he really committed to serving his country.”