Edward Blanch

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April 28, 2016

Friday, April 29th 2016

NO REGULAR 6:30P CLASS! Sorry fellas, but it’s ladies night at the Cove! We are so excited to be throwing our second “ladies only” potluck WOD and Wine event. This time will be extra special because we are asking all the women from the New You Challenge to join us! Whether they join for the workout (or take their normal New You Class time) we hope everyone will join us for the festivities after. Friends are welcome as well! We will start to gather at 6:30p and we hope to kick off the workout (or at least the first heat if we need multiples) by 6:45p. This means the New You crew needs to arrive earlier than their 7p start and the Cove members will be starting a little later than their regular 6:30 time. I hope this compromise works for everyone as we have a big group to consider logistically, but we are certain it will be a blast!!! PARTER WOD (THIS WILL BE THE WORKOUT FOR ALL CLASSES) “RUNNING CINDY”

5 Pull Ups

10 Push Ups

15 Air Squats

200 Meter Run

20 Minute AMRAP

One person will work at a time but the run should be completed TOGETHER. You cannot start your pull ups until you have both completed the 200M run. You can split the remaining reps any way you’d like.

Syrita looking like a bad ass doing deadlifts at a New You Challenge WOD!

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April 27, 2016

Thursday, April 28th 2016

REMINDER: LADIE’S NIGHT FRIDAY! We are so excited to be throwing our second “ladies only” potluck WOD and Wine event. This time will be extra special because we are asking all the women from the New You Challenge to join us! Whether they join for the workout (or take their normal New You Class time) we hope everyone will join us for the festivities after. The workout will be a partner style WOD and we hope to pair up as many members with New You athletes as possible. It will be great to get to know each other better and there’s nothing like sharing a workout to do that! In addition, we are asking that the Cove members bring in some of their favorite Paleo snacks for you to try (to keep you all on track) and we ask that everyone bring something to share (food, drink or other!). I will put a white board up at the front of the gym so please put your name and what you are bringing. We will start to gather at 6:30p and we hope to kick off the workout (or at least the first heat if we need multiples) by 6:45p. This means the New You crew needs to arrive earlier than their 7p start and the Cove members will be starting a little later than their regular 6:30 time. I hope this compromise works for everyone as we have a big group to consider logistically, but we are certain it will be a blast!!! Here’s a pic of some of the ladies working hard at our last event… STRENGTH WOD 10 Heavy Russian Kettlebell Swings 30 Second planks holds 4 Rounds

WOD

500 M Row 30 Russian KB Swings 30 Goblet Lunges 3 Rounds Fitness 35/26 RX 53/35

**Today we take a much need break from shoulder work and focus on the engine and lower half. Go a steady pace on the row and make sure to use your hips (not arms) to swing the Kettlebell. The double whammy of Goblet Lunges right back to the erg will create demand on your hammies and glutes but don’t let that stop you from pushing hard with your legs on the rower. Resist that temptation to row with the arms! **

Myrissa in the ‘burpee zone’ during our our last Ladies Night! We hope to see you all there (well, not EVERYONE… just the ladies!!)

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April 26, 2016

Wednesday, April 27th 2016

LADIE’S NIGHT FRIDAY! We are so excited to be throwing our second “ladies only” potluck WOD and Wine event. This time will be extra special because we are asking all the women from the New You Challenge to join us! Whether they join for the workout (or take their normal New You Class time) we hope everyone will join us for the festivities after. The workout will be a partner style WOD and we hope to pair up as many members with New You athletes as possible. It will be great to get to know each other better and there’s nothing like sharing a workout to do that! In addition, we are asking that the Cove members bring in some of their favorite Paleo snacks for you to try (to keep you all on track) and we ask that everyone bring something to share (food, drink or other!). I will put a white board up at the front of the gym so please put your name and what you are bringing. We will start to gather at 6:30p and we hope to kick off the workout (or at least the first heat if we need multiples) by 6:45p. This means the New You crew needs to arrive earlier than their 7p start and the Cove members will be starting a little later than their regular 6:30 time. I hope this compromise works for everyone as we have a big group to consider logistically, but we are certain it will be a blast!!! Here’s a pic of some of the ladies working hard at our last event…

NEW YOU CHALLENGE STRENGTH WOD

Take 15 minutes to work up to a heavy 5 rep back squat

NEW YOU CHALLENGE

WOD

5 Burpees

10 Russian Kettlebell Swings

15 Wall Balls

10 Minute AMRAP

COVE WOD

50 Deadlifts

40 Pull Ups

50 Sit Ups

40 Shoulder to Overhead

50 Push ups

Fitness: 95/65

RX: 135/95

RX+: 155/105

**Singular focus today. Get warm and attack the met con with everything you have.**

Holden glances at the clock during front squat EMOM. AWESOME front rack position!

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April 25, 2016

Tuesday, April 26th 2016

WOD

(RETEST FROM 11/3/15)

“The Ghost”

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

“Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.”- That is from CF.com. And we whole-heartedly agree!

Reminder that ladies’ night is this FRIDAY!!!! WOD, wine and other madness. Here’s a throw back from our last ladies’ event… and we’re hoping for twice the turnout!

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April 24, 2016

Monday, April 25th 2016

NCAA BRACKET WINNER WOD! So, we all know that Kim M. was the big winner of the NCAA basketball tournament bracket and the prize was to customize the Cove WOD for a day (the New You Challenge workout will still be different). Today’s her day! The strength portion is as we would have programmed (while we love Kim’s WOD, we need to stay on point for our strength cycle!) but we WILL be adding the sled pulls she requested SOON!. And since there’s no official ‘girl WOD’ named Kim, we’re proud to have one! If you love it, give her a high five. If you hate it, well… I guess let her have it. But make sure you don’t try to take it to her on the basketball court… she’s a BEAST!

NEW YOU CHALLENGE WOD

10 Pull Ups or Ring Rows

10 KB Swings

10 Box Jumps (or Step Ups)

200 Meter Run

3 Rounds

STRENGTH WOD

6 Front Squats every 2 minutes for 10 minutes

(Build up in load and record your best set. You should warm with a few sets first to find your starting weight)

COVE WOD

“KIM”

5 Hang Cleans

10 Wall Balls

3 Ground to Overhead

200m Run

5 Rounds

22 Minute Time Cap

Fx – 85/55 (regular wall balls: 14/10)

Rx – 115/75 (regular wall balls: 20/14 OR 2-for-1 wall balls: 14/10)

Rx+ – 135/95 (2-for-1 wall balls: 20/14)

Congrats to our foundations graduates from last week – Angie, Patrick, Byron, Vanessa, Fred, Rachel, Hwanhee, and Deborah. Keep an eye our for them at the gym and give them warm Cove welcome!

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April 23, 2016

Sunday, April 24th 2016

OPEN GYM 9a – NOON

Hope to see you all for some skill, mobility or WOD work. ROMWOD is up in the back so come in and get stretchy!

Coach Chris making a LOT of weight look… well… weightless!

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April 22, 2016

Saturday, April 23rd 2016

WHAT A WEEK!

It’s been a great week on so many levels at the Cove. We had over 50 women experience CrossFit for the first time (three workouts, no less!) and our Cove athletes crushed some WODs and threw up some big numbers to kick off our Front Squat strength cycle.

We appreciate everyone’s understanding as it can get hectic with a lot of athletes on the floor, use of facilities and the sometimes loud music playing during instruction. We have heard from both sides (the New You Challenge women and our Cove Members) that what is happening is inspiring to watch. Our New You Women have been amazed by the athleticism and ability of our members as they watch classes and our members are amazed by the dedication, determination and enthusiasm of our New You team. This is what community is all about!

A huge congrats to our New You Challenge women for completing their first week! Eat clean and keep working hard in the box!

STRENGTH WOD

Take 12 minutes to find a heavy 2 Rep Push Press

WOD

10 Push Press

___ Double Unders

4 Rounds

10 Push Jerks

___ Double Unders

4 Rounds

Fitness: 20 Doubles (95/65)

RX: 30 Doubles (115/75)

RX+: 40 Doubles (135/95)

Coach’s Tip: Pick a load you can move over your head with good position through your midline. By midline we mean keeping a tight stomach and not arching at your lower back while overhead. Focus on your overhead position today, it will make you a better, safer athlete in the long run.

Sam Y. Simply inspiring…

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April 21, 2016

Thursday April 21st 2016

PARTNER FRIDAY!

Just a reminder that Friday’s are Partner WODs here at the Cove. Make a date, bring a date or find a new friend. We will also be doing a partner WOD for all of the “New You Challenge” women. It’s a great way to lean on your partner for your weaknesses and help them out with your strengths. Should be a fun day!

“NEW YOU CHALLENGE” PARTNER WOD

In teams of two, complete as many rounds and reps as possible in 12 minutes of:

10 Burpees

15 Thrusters

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will start on the 15 Thrusters while Partner B rests. Partner B will finish the Thrusters (if Partner A needs rest and can’t do all 15) or start on the Burpees when Partner A finishes the Thrusters. Then Partner A will pick up where Partner B left off. The team will work for 12 minutes total and the Score = Total rounds + Reps. For example, if the team goes through 5 rounds (15 Thrusters and 10 Burpees is ONE round) and gets through 7 Thrusters in the sixth round, their score will be “5 + 7” (5 rounds plus 7 reps).

WOD

In teams of two, complete as many rounds and reps as possible in 25 minutes of:

400 Meter Run

15 Deadlifts

30 Air Squats

Fitness: 135/95

RX: 185/125

RX+: 205/135

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 20 Deadlifts. Then partner A will do 30 air squats and Partner B will run 400 M. Score = Total rounds.

Justin M. showing how to really run. Dig in and lean forward, use those arms and land on the balls of your feet. Well done Justin! (and sorry about the wrong photo last night)

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April 19, 2016

Wednesday, April 20th 2015

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WEDNESDAY WINS

We love to shine a light on the successes (both big and small) that result in the amazing support of this powerful Cove Community. Today we shine a light on Henry Z. He’s an avid cyclist who does CrossFit to improve his overall fitness — and something seems to be working! Here’s a data output of the same ride done before CrossFit… then after. Amazing!!!

He is also taking his fitness to a whole new level by dialing in his nutrition with Coach Brittany’s new F.L.E.X. nutrition planning. If you see him, give him a high five and congratulate him on his great progress!

NEW YOU CHALLENGE WOD

5 Push Ups

10 Sit Ups

15 Air Squats

8 Minute AMRAP (As Many Rounds as Possible)

COVE WOD

4 minutes on 1 minute off for 25 minutes

12 Power Cleans

500M/400M Row

Max Sit ups

COACH’S TIP: The goal with interval work is to sprint then rest. Go hard on the Erg (rower) today and really use that 1 minute to recover. The load on the power clean should be challenging. It does not have to be unbroken.

Fitness: 115/75

RX: 135/95

RX+: 155/105

Mike T. working the barbell while Robyn Z cheers him on during a partner WOD…

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April 18, 2016

Tuesday, April 19th 2016

COVE AND “NEW YOU CHALLENGE” LADIES’ NIGHT 4/29

Attention all ladies! And yes, that includes all of our new friends from the NEW YOU CHALLENGE!!! Mark your calendars for Friday 29 April! We’ll be taking over the 6:30pm class for a little WODing and Wine (or whatever else you decide to consume — we’ll come up with something fun for our Paleo people!). We also want to use this as an opportunity for you to get some of your girlfriends to give this Crossfit thing a try. Many of you have said you have friends who are intimidated… and no boys coupled with a small bribe of booze and snacks might help entice them to give it a go. We will be putting together a newbie-friendly WOD for the evening so keep an eye out for an official event posting with more details in the near future. Until then, follow any news and chatter on the FB event page!

LADIES NIGHT FB GROUP

STRENGTH WOD

Take 20 minutes to Find your 1 RM Front Squat

WOD

OTMEM for 12 minutes

Even: 8 Ring Dips

Odd: 20 Wall Balls

-No Score for the WOD today because our focus is about finding our 1 RM Front Squat. Here is a good ring dip scaling video – RING DIPS-

A twenty-something game of Shirts vs. Skins…

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