Coach’s Tip: 30 reps certainly do not have to be unbroken for the snatch or OHS. Chose a load that challenges you, but something you can still get about 7 reps a minute work. The snatch balance will warm up your shoulders so you should be ready to go. For larger classes we will run the workout in heats (9 on the rower at a time means the second heat goes around 5 minutes after with a delayed start!).
Aaron T. looking super fit and super strong at the Men’s night “DT” WOD…
When we announced our next strength cycle (the Snatch — with a mini “precursor” cycle of OHS to start) we emphasized the importance of keeping those shoulders healthy. Last week you saw strength work mixed in with mobility and this week we start with working smaller muscles of the shoulders with Is, Ys and Ts. If you can’t make it on days where we work mobility or ancillary drills for the shoulders, try to make it up another time (or ask us for other ideas!). Just showing up for the barbell won’t help create that mobility or stability you will need in the long term.
SKILL WOD
Chin Ups
8/8/8/8/8
5 I’s Y’s and T’s
(Alternate back and fourth between the two)
WOD
**Re-test from July 20th 2015**
10-9-8-7-6-5-4-3-2-1
Power Clean
Box Jumps
Fitness 95/65 (20/14)
RX 115/75 (24/20)
RX+ 135/95 (24/20)
Coach’s Tip:The skill WOD is for shoulder health, focus on form on range of motion. In the workout you should be using a weight you can hit 10 unbroken power cleans with to start the workout.
If you haven’t met new(ish) member Preston, please give him a warm Cove welcome. He’s already a beast and we can’t wait to see what he does next…
The weather looks beautiful tomorrow so come on in and make up Saturday’s WOD if you didn’t make it to class (lots of running!). Otherwise, work on skills, crush a different WOD or just come in and mobilize a bit.
For those of you not familiar with the longer running routes, here is a map:
Coach Marina needing an assist from Holden on her “Turkish Sled Pull”…
If you signed up for the Bod Pod remember that it is THIS MONDAY! Here’s what you need to know going into it…
How long does an assessment take?You will be sitting inside the BOD POD cabin for about 3 minutes. However, during that time, the door will be opened and closed between two 50-second trials. Total time including goal setting and reviewing the results is approximately 10 to 15 minutes.What should I expect?Simply sit comfortably and quietly (no laughing or talking), relax and breathe normally and the BOD POD does the rest. Sounds relating to the valves opening and closing may be heard, but most people are unaware of the slight pressure changes that take place. You may notice a feeling similar to being in an elevator or the initial take-off in an airplane. Click here to watch a video.How accurate is it?The BOD POD which uses air displacement technology is considered to be the gold standard of body composition measurement. It is as accurate as hydrostatic (underwater) weighing, but quicker and easier to perform. The range of error for this test is ± 1 to 2.7%. In order to have the best possible results, follow these simple instructions:
No food, drink or exercise at least 3 hours prior to testing.
Use the restroom before testing, if necessary.
Don’t apply any lotions or skin creams prior to your test.
Remove glasses and jewelry (if possible).
Wear minimal, form-fitting clothing.
Men: Thin fabric shorts, lycra/spandex-type swimsuit or single-layer compression bike-style shorts (no padding
Women: Lycra/spandex-type swimsuit or bike-style shorts and sports bra (no wire or padding)
Because of the sensitivity of the equipment, schedule subsequent visits under the same conditions (time of day, hydration levels, amount of facial and body hair, same day of cycle (women), etc.).
A swim cap will be provided to compress any air pockets within the hair.
STRENGTH WOD
Split Jerk
5/4/3/2/2/2
WOD
10 Shoulder to Overhead
200 M Run
15 S2O
400 M Run
20 S2O
600 M Run
25 S2O
800 M Run
Fitness: 95/65
RX: 115/75
RX+: 135/95
For those of you not familiar with the longer running routes, here is a map:
We love our barbells and they will do great things for you if you treat them well. Many of you might not realize how ‘delicate’ the bars and plates really are and that there are some simple “rules” to follow to make sure they live a long life. They are designed to spin so that the weights don’t crash down on you when you do cleans or snatches and the bearings inside are surprisingly sensitive. BUT, when loaded and stripped properly, the bearings are protected by the bounce in the plates. So, while we hate ‘gym rules’, here are a few things to think about:
ONE: If the weight ON the barbell is equal to or less than the barbell itself, you cannot drop it from overhead. It will cause the plates to bend. So if you have a male bar (45lb) and load it with a 15lb plate on each side, that’s a ‘no go’ to drop from overhead. From the waist is FINE however!
TWO: Do not drop an empty barbell to the ground — even if it’s only a few inches. When you strip your plates you should hold onto the bar and GENTLY place it on the ground. Pulling the weights off and letting the barbell crash down with really damage those bearings and result in much more difficult lifts (or even destroying the bar entirely).
This is one of our most FAVORITE videos done by our very own Geo Rockwell a while back. You can tell he (and we) take our barbell care seriously. Take a look (there are some great ‘drop the mic’ kinda moments)…
Again, we really don’t like rules at the Cove but while we’re at it, we might as well talk about the other one we DO have! We ask that you wait until the last person is finished before you clean up your weights. There’s nothing worse than grinding out those last few reps and you see people shutting it down around you. If you need to leave, we TOTALLY understand! Just tell the Coach and they will be MORE than happy to put your weights away afterwards!
WOD
For 6 Minutes Row for Max Cals
Other Partner (must hold a plank). Switch as needed.
Rest 2 minutes
100 Box Jump Overs
100 Push ups
100 KB Swings
(one partner working at a time)
Rest 2 minutes
For 6 Minutes Row for Max Cals
Other Partner (must hold a plank). Switch as needed.
Coach’s Tip: Rest is baked into the workout both in the form of a 2 minute rest AND the fact that only one partner works at a time. So when it’s your turn, get after it! Talk to your partner and be ready to go when they wrap that last rep or pull!
Coach’s Tip:Efficiency in double unders is key here as it is your ‘rest’. If you struggle with doubles, make day’s focus on finding an easy rhythm and consider scaling volume. Your shoulders will be tired from the pull ups, so really keep those elbows in tight on the rope and relax those shoulders down. The movement is driven from the wrist, not the shoulder!
Not only has Gerard S. gotten so much stronger, his gains in movement quality are nothing short of amazing. He came to us with knee issues, struggled to get to parallel with squatting … and now he does this. Wow. Congrats Gerard. Hard work DOES pay off!
We love to shine a light on the success of our athletes and today we celebrate Princess C! She’s new to the Cove as a member, but was one of our brave New You Challenge athletes prior to that. What’s amazing about her story is the impact that CrossFit (and the Cove, specifically) had on her in such a short period of time. Here’s what she had to say:
I used to be really “small” or “skinny” but I gained a ton of weight in nursing school and after I graduated I struggled a lot with my body image and getting back the body I used to have. Since I got engaged last October 2015, I’ve been trying to “lose weight” to look good for the wedding.
Nothing really worked for me and I never really enjoyed cardio or even going to a regular gym. When I saw the ad for the New You Challenge, I responded right away. I was apprehensive at first, I used to research so much about CrossFit and how it could be dangerous but I’m glad that I still joined! It’s great to know and be affirmed that the coaches always tries to makes sure that we do every move safely and efficiently.
What truly motivated me to join is that they talked group classes and that I get to do it with women who would most likely be in the same situation as I am, women who are trying to be a better version of themselves. Before this challenge, all I wanted to see is for that “number” to decrease in the scale and to look “good” for the wedding. What I achieved was better and greater than that. In 8 weeks, I was able to lose 14-15 lbs, my body fat percentage went from 29.6% down to 21.5% and from overweight for my height to normal and healthy weight.
But those are just numbers, there’s so much better outcome to this journey. In 8 weeks CrossFit taught me to be more disciplined with my food choices, to persevere and give your all in every workout, and to work hard for your goals. The people in this box helped me to accept and love myself and to see the beauty in every body type or figure.
Of course, I still have so much more to learn and achieve such as those double unders I’ve been trying to work on since the beginning of this crazy journey and perfecting my form in each exercise or move. It’s not just about looking good anymore for one of the biggest turning point of my life but feeling good and loving myself for what I can do strength wise as well.
It’s also pretty cool that my maid of honor also does CrossFit and its been a way for us to bond and we push each other to be better! Cheers to Girl Power! But really, this has been a life changing experience for me, and I’m so thankful to Marina and Brian for keeping this journey safe for our bodies but still push us to do the best we can in order to achieve our goals.
I hope to get stronger and healthier as a person also hopefully look amazing in my wedding dress in November!
IN CASE YOU MISSED IT…
In case you didn’t see the video we posted on FaceBook, here is a short film that sums up perfectly what we have going here at the Cove. It tells the story of this amazing community and how we go FAR beyond athlete to athlete relationships — rather, we are one big FAMILY.
A huge thank you for making this place what it is. We are forever grateful.
WOD
From 0-8:00 minutes
1,000/800 M Row
50 Wall Balls
25 Burpees
From 8:00 to 16:00 minutes
1,000/800 M Row
50 Wall Balls
25 Burpees
Score = Slowest time. If you finish in under 8 minutes use that time to rest.
Coach’s Tip:While pacing is important here, don’t under-estimate your ability on the first round. Do NOT burn yourself out on the erg, however… you might save yourself a few seconds on the row, but you will pay for it on the wall balls and burpees.
Coach Lyndsey doing some mental prep for a big lift…
In case you didn’t see the video we posted on FaceBook, here is a short film that sums up perfectly what we have going here at the Cove. It tells the story of this amazing community and how we go FAR beyond athlete to athlete relationships — rather, we are one big FAMILY.
A huge thank you for making this place what it is. We are forever grateful.
BOD POD: MONDAY 6/27
We are excited so many of you are taking advance of the BodPod opportunity on Monday next week. There’s more to it than ‘just showing up’ so if you are signed up, please take a moment to read the important information about what to expect and how you should prepare for the most accurate measurement possible:
How long does an assessment take?You will be sitting inside the BOD POD cabin for about 3 minutes. However, during that time, the door will be opened and closed between two 50-second trials. Total time including reviewing the results is approximately 10 minutes.What should I expect?Simply sit comfortably and quietly (no laughing or talking), relax and breathe normally and the BOD POD does the rest. Sounds relating to the valves opening and closing may be heard, but most people are unaware of the slight pressure changes that take place. You may notice a feeling similar to being in an elevator or the initial take-off in an airplane. How accurate is it?The BOD POD which uses air displacement technology is considered to be the gold standard of body composition measurement. It is as accurate as hydrostatic (underwater) weighing, but quicker and easier to perform. The range of error for this test is ± 1 to 2.7%. In order to have the best possible results, follow these simple instructions:
No food, drink or exercise at least 3 hours prior to testing.
Use the restroom before testing, if necessary.
Don’t apply any lotions or skin creams prior to your test.
Remove glasses and jewelry (if possible).
Wear minimal, form-fitting clothing.
Men: Thin fabric shorts, lycra/spandex-type swimsuit or single-layer compression bike-style shorts (no padding
Women: Lycra/spandex-type swimsuit or bike-style shorts and sports bra (no wire or padding)
Because of the sensitivity of the equipment, schedule subsequent visits under the same conditions (time of day, hydration levels, amount of facial and body hair, same day of cycle (women), etc.).
A swim cap will be provided to compress any air pockets within the hair.
MOBILITY WOD
Five Minutes Shoulder Mobility Work
WOD
7 Deadlifts
21 Box Jumps
3 Rounds
Rest 3 Minutes
7 Deadlifts
28 Sit ups
3 Rounds
Fitness: 185/125
RX: 225/155
RX+: 245/165
Score = Total Time
22 MINUTE TIME CAP
Coach’s Tip:Think of this workout as two sprint workouts. The deadlifts should be unbroken for AT LEAST the first round of each “mini WOD”. If you are doing singles from the get-go the bar is WAY too heavy. Again, this is two sprints with a three minute rest in between!
We know Allie B. moves a barbell beautifully… and now I think we can say the same for the sled…
We’re thrilled to announce our next strength cycle is going to be …. Drumroll please… the SNATCH! The Snatch (specifically the Squat Snatch) is THE most complex lift that requires incredible mobility, shoulder stability and core integrity (not to mention perfect squat positioning). When done properly it is a beautiful movement that works every bit of your body from bottom to top.
HOWEVER, because it requires all of the above, as any instability and mobility issues become obvious. More than anything, we want you to have a SAFE snatch, not just a heavy snatch. So think about this strength cycle more as a ‘movement’ cycle and not just how heavy you can get.
Having said that, we are going to start our entry into the Snatch cycle with a mini “OHS precursor” cycle (around 3 three weeks). The snatch is really dymanic, so to prepare to get us to that finish position of the Snatch we are going to practice in a more ‘static’ fashion by honing our Overhead Squat. We will be hitting shoulder mobility throughout these cycles so make sure you get all of that in too!
Loading will be somewhat important during these first few weeks, but proper position trumps load any day. A great OHS at 95/65 is better than a sloppy one at 135/95. Again, this good position will ultimately allow you to catch in a stable position, maintain shoulder stability and most importantly… STAY INJURY FREE as we move through the Snatch cycle!
If you have any shoulder issues or are fearful of the OHS, we are more than happy to work with you individually on modifications (as always!).
We hope you are as excited as we are.
STRENGTH WOD
OHS with a pause in the bottom 3/3/3/3/3
WOD
400 M Run
8 Power Snatch
14 Push Ups
(3 Rounds For Time)
17 MINUTE TIME CAP
Fitness: 95/65
RX: 115/75
RX+: 135/95
Coach’s Tip: We put a time cap of 17 minutes on this workout as even though heavy, you should be able to move through the snatches (even if quick singles). If you see your first round took you 5 minutes, consider scaling the volume or weights for your next two rounds.
Coach Josh coaching a testosterone heavy 6:30p class on Friday night…
A VERY happy Father’s Day to all our Cove DADS out there! You’re leading by example in teaching life habits that will serve your children well for a LONG time to come. We are honored to have you here at the Cove!
Did you miss one of the great workouts this week? Sunday is a great day to scratch that itch. This week we did our 1 RM Front Squat, retested 15.5 and Fight Gone Bad, and the men battled through Partner DT. If you missed one Sunday is your day.
And another huge thanks to all our guys who came out to make an awesome “Men’s Night” at the Cove. Sounds like people might still need anther ‘rest day’ after the long night, so make sure you’ve entirely re-hydrated and are feeling good before you throw around some heavy stuff!
In honor of Father’s Day, Justin kicks his Dad’s butt at the Men’s Night DT partner WOD. You can just see the Hallmark card he’s writing in his head. “Yeah Dad. I love you. You’re welcome”.
