Edward Blanch

In case you hadn’t heard, Cove hoodies are here ($50/piece)!  Perfectly timed for the holiday, they are flying off the shelves.  It is a great gift for a loved one or for the most important person in your life — YOU!  Stop by to pick one up or email us so we can put one aside for you!

Please don’t forget to sign up for NEXT FRIDAY’S Holiday WOD and Potluck (12/18 at 6:30p).  Sign up by clicking the below image or signing up on the White Board at the gym.  We promise it will an AWESOME workout and a great way to meet members you might only see on the WhiteBoard.  Family and friends are welcome as always!

STRENGTH WOD

EMOM for 8 mins 

7-8 kipping Pull Ups 

Score = Total pull ups completed, scale down to a # you can maintain

WOD

30-20-10

Thrusters 

Double Unders

Fitness: 75/55 (triple and do singles) 

RX: 95/65 (triple the doubles) (90-60-30)

Rx+: 105/70 (triple the doubles)  (90-60-30)

Hopefully you’ll be able to apply some of those tips from the weekend in today’s WOD!

Since every post has been a novella in the last weeks, enjoy the free time and the WOD!

STRENGTH WOD

Back Squats

6/6/6/6

same weight across

WOD

50 Air squats 

40 KB Swings

20 Box Jumps 

3 Rounds

Fitness: 26/35

RX: 53/35 (24/20)

RX+: 70/53 (24/20)

Coach Matt, Anna, Marina and Axel getting schooled at this weekend’s Snatch Clinic with Olympic Weightlifting Coach Mario…

Thanks to all that attended the Double Under Clinic this weekend.  We hope that you learned a lot and see that efficiency in Doubles are within reach.  Keep in mind that not all gains are seen immediately.  Bad habits are HARD to break and sometimes you have to take a few steps backwards to make giant leaps forward.  We are open to feedback and advice as we do more of these types of clinics moving forward… give us the good, the bad and the ugly!  And keep stretching those calves!

Please don’t forget to sign up for NEXT FRIDAY’S Holiday WOD and Potluck (12/18 at 6:30p).  Sign up by clicking the below image or signing up on the White Board at the gym.  We promise it will an AWESOME workout and a great way to meet members you might only see on the WhiteBoard.  Family and friends are welcome as always!

Finally, we jump into another week on our quest for fitness.  As you’ll recall, we did the “Open Test” last week (the workout featuring movements mostly likely to be seen in the CrossFit Open in February) and today we retest one of the workouts from this past year’s Open.  Can you tell we’re getting ready?!  Many of you did this WOD on February 27th.  If you did the Open last year, your scores are on the WhiteBoard or you’ll have to go to CrossFit.com to retrieve your scores.  We are imagining many more people will be doing RX or crushing their scores from last time!

Here’s workout and standards posted on CrossFit.com:

15.1 DEMO

STRENGTH WOD

A1) 7 Strict Pull ups with a 2 second pause above the bar.

(if you can not do a strict pull up work negatives or pull ups off the bar)

A2) 10 Ring Push ups

3 Rounds

WOD

OPEN WOD 15.1

15 Toes to Bar

10 Deadlifts

5 Snatches

(9 Minute AMRAP)

RX and RX+: 115/75

OPEN WOD 15.1 Scaled

15 Hanging Knee Raises

10 Deadlifts

5 Ground to Overhead

(9 Minute AMRAP)

Fitness 85/55

Four men on a search for perfect double under form at this weekend’s clinic…

OPEN GYM 9A-NOON

Today is a great day to log some meters on the rower or work on those double under skills while it’s still fresh in your mind.  We hope to see you then!

 

Remember to bring your rope (if you have your own) to the double under clinic tomorrow.  It should be a fun day and we’re excited to work on building and sharpening those skills!

ROWING CHALLENGE

We’re almost at the halfway point and it is clear the 50,000 (and for some, 100,000) meter rowing challenge has swept the Cove. We are amazed by the number of athletes manning the rowers before and after classes. We’ve seen a lot of people get creative regarding how they spend their time on the rower and we’ve compiled them (and added a few):

• Use this as a time to work on your mobilty. For example, row 1K and then hit some key stretches. Think couch stretch, perfect lunge, pigeon stretch, banded shoulder distraction, banded pull aparts, and I’s,Y’s, and T’s. Pigeon stretch, especially) really opens things up after rowing.
• Break the row up by working on skills or “goats” (a goat is a movement that is your weakness or nemesis). Coach Brian has been rowing 1K and then do strict HSPU practice (for 4 rounds). 
• Work on your rowing technique. We are doing a ton of reps so let’s make them good! This way we can also can our rows more efficient when they come up in workouts. This is also a great time to work on fast starts and playing around with the damper setting.
• Bring a friend or make a date. Partner WODS are so much fun why night bring your partner to the erg. It’s our version of grabbing coffee or having a drink with a friend!
• Watch TV. Coach Matt has been known to knock out entire episodes of West Wing. The TVs stream Netflix and there are ton of great new series out.
• Bring a playlist, listen to an audio book, or podcast. Since this isn’t for time it’s a great time to catch up on some “reading”.
• Bring  your baby — they might get a kick out of you. Sage (Maria’s daughter) is a big fan.

Hope these help and if you have any ideas we are all ears.

STRENGTH WOD

Split Jerk 3/3/2/2/1/1

(dial in on your position/footwork today)

WOD

6 Shoulder to Overhead

12 Box Jumps

6 Rounds

Fitness: 95/65

RX: 135/95

The morning crew just ‘hanging’ out…

 

BYOR: DOUBLE UNDER CLINIC!

ONE LAST REMINDER WE STILL HAVE SOME SPOTS FOR THE DU CLINIC ON SATURDAY!   If you are already signed up… bring your own rope!.  And get ready to learn a ton and dial up your jump rope skills!

Friday we have another partner WOD planned… and one that is focused on strength and moving a LOT of weight together as a team.  Get ready to SQUAT!

WOD

Men Squat 5 Tons/ Ladies Squat 4 Tons

(pick one weight and squat that load up to 5/4 tons)

1 ton = 2000 pounds/ So to get 10,000 pounds you could squat 135- 74 times or 155- 64 times

**bar comes from the rack**

Male male partner- 10 tons

Female female partner – 8 tons

Male Female partner – 9 tons

-Score = Time (post load and reps in comments)

Rest 3 minutes then…

Men Row 5K Ladies Row 4K (switch on and off as needed)

Myrissa and Julie powering through their snatches!

 

We are so excited that so many of you have signed up for the Double Under clinic on Saturday.  Don’t forget that it is NOT JUST FOR PEOPLE WHO DON’T HAVE THEM.  We’ll be working on many techniques to turn the confident jumper into an elite jumper. There are a few spots left so sign up on the White Board if you can make it!

Please don’t forget to sign up for NEXT FRIDAY’S Holiday WOD and Potluck (12/18 at 6:30p).  Sign up by clicking the below image or signing up on the White Board at the gym.  I know it is the same day as the premiere of Star Wars, but I think Yoda would understand.  Or just go see the noon showing and come in with tons of spoilers for everyone else!

Finally, we will be running our last foundations of 2015 NEXT WEEK (12/14 Monday, 12/16 Wednesday and 12/17 Thursday) at 7:30p each night.  Let’s get those friends and family members who have procrastinated their 2015 resolutions to get a jump start on 2016!

STRENGTH WOD

OTMEM for 7 minutes

7 Pull ups (score = total pull ups completed, scale down to a # you can maintain)

WOD

(Retest from Thursday September 10th)

15 Hanging Power Cleans 

15 Bar Facing Burpees 

3 Rounds 

Fitness 115/75

RX 135/95

RX+ 155/105

 

WEDNESDAY WINS

Every Wednesday we will celebrate the “wins” (big or small) that are achieved by our Cove athletes with the support of this amazing community.  

Today we give a big congrats to Irina K. on the birth of her healthy and happy baby girl Sophia.  Irina worked out until her delivery and lost little/no strength and throughout her pregnancy.  She attribute’s Sophie’s easy birth to CrossFitting.  Her contractions were furious, very fast and strong and were coming every minute. The doctor and the nurses were really worried that Sofia was going to go in distress, but she was not phased at all. She was all happy in there the entire delivery and she totally believe it’s because she was used to “extra stress” while she was working out!  It required a bit of creativity to get her through the WODs (see her ‘make room for belly’ burpee set ups), but she’s a role model for ALL moms-to-be!

Making room for belly…

Still one of the strongest ladies at the Cove.  And she was lifting for two!

MOBILITY WOD

Hollow Hold to Superman Roll- 10 reps

1  Min Couch Stretch

1  in Shoulder Distraction with a Band

(2 Rounds)

WOD

5 Handstand Push ups

7 Deadlifts

21 Air Squats

5 Rounds

Fitness: 155/105

RX: 225/155

RX+: 245/165

 

Henry, one of our 7:30p loyalists, has grown tremendously as an athlete over these last months.  Here he is about to drop under his snatch…