Edward Blanch

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August 27, 2015

Friday, August 28th 2015

Friday is PARTNER WOD day! Get ready for a fun and challenging team workout. This will require a lot of communication for smooth transitions (so know that if you’re partner is shouting at you, its likely so you can hear them over the music — it is not YELLING!). And don’t kill yourself on the Max effort sit ups — if you will burn out too quickly you won’t be ready to grab that KB. So pace yourself as you partner does the KB carries (and be sure when you drop those KB’s you don’t do it any where near your partner on the ground). That would be very, very bad.

Here is a quick demo of the front rack KB carry we will be doing. Of course we’ll review it in class, but here’s a great video:

FRONT RACK KB CARRY

And one last reminder that Saturday we will only be having the 8a and 9a classes. Kid coverage will be provided for the 9a but there will be NO 10a or 11a classes.

PARTNER WOD

Alternate with a partner OTMEM for 14 minutes

Partner 1- Max Cals in 40 Seconds

Partner 2- 8 KB Swings + 8 Box Jumps

(then switch) (go for 14 min. total)

Score = Total Cals

Rest exactly 4 minutes

Alternate with a partner 10 min AMRAP

Partner 1- Max Sit ups

Partner 2- 25 M KB Front Rack Carry, 25 M KB Farmers Carry

(Switch when partner carrying the KBs gets done with 50 m)

Brandon and Chris experience the WOD ‘aftermath’ …

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August 26, 2015

Thursday, August 27th 2015

Today we continue to work on our Overhead Squat. As you’ve probably seen first hand (and as we’ve talked about) if you have any weakness in terms of strength OR mobility, the Overhead Squat will call you out on it! This is a great article that talks through some of the most common faults AND fixes. Definitely worth a read:

FIXING THE OVERHEAD SQUAT

STRENGTH WOD

OHS 5/5/5/5/5 (same weight across)

Between each set 30 Second High Plank

WOD

25-20-15

Front Squat

Burpee (touch a target)

Fitness 95/65

RX 135/95

RX+ 155/105

Alyissa is one of the few people we’ve ever seen smile on the AirDyne! …

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August 25, 2015

Wednesday, August 26th 2015

We are loving the expanding list of athletes signing up for the Clash at the Cove and the nicknames have been fantastic (“The Muffin Man” is my favorite). We are also looking for volunteers to help with the competition as well. If you are interested in helping us out please drop us an email at info@CrossFitCove.com or sign up on the whiteboard.

If you are an athlete who has signed up, we are going to need to know if you are competiting in the RX or Scaled Division. The standards are listed below.

RX 185/105 Clean and Jerk 1RM, Double Unders, Pull Ups

Scaled 135/85 Clean and Jerk 1RM, Single Unders, Jumping Pull Ups

STRENGTH WOD

OTMEM for 7 Minutes (pick one weight and stay with it)

1 Deadlift + 7 Hanging Power Cleans

2 Deadlifts + 6 Hanging Power Cleans

3 Deadlifts + 5 Hanging Power Cleans

4 Deadlifts + 4 Hanging Power Cleans

5 Deadlifts + 3 Hanging Power Cleans

6 Deadlifts +2 Hanging Power Cleans

7 Deadlifts + 1 Hanging Power Clean

WOD

6 Clean and Jerks

30 Double Unders

5 Rounds

Fitness 75/55 (60 singles)

RX 95/65

RX+ 115/75 (unbroken doubles)

**The load should be light and the WOD should be fast! The clean and jerks should be done unbroken for the majority of the WOD**

Happy Birthday Ada! Cheers to your best year yet…

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August 24, 2015

Tuesday, August 25th 2015

Sometimes in CrossFit we do things that look or feel… well… silly. But trust us, there ARE benefits that come with even the goofiest of movements. In our skill portion we work on the Roll-to-Candlestick as a movement that might fall into this category.

Like burpees in CrossFit, the Candlestick Roll is an essential conditioning tool in the gymnastics world. Not only does it improve your aerobic capacity, but also conditions the hollow body position (which is important for almost every CrossFit movement and landing mechanics.) It is also a great progression movement to get you to Pistols if you don’t have them. Practice the basic candlestick roll a few times, then once you’re comfortable with it, give a candlestick pistol roll a shot! To do a candlestick pistol roll, you’re going to do the same exact thing, except instead of getting up with both feet, you’ll stick one out in front of you and use a single leg to get yourself up off of the ground.

Also please note we have some scheduling changes this week. We will have kid coverage this week for Thursday’s noon class, Friday’s 9:30 AM class and Saturday’s 9:00 AM class. For Saturday we will only be having a 8:00 AM and 9:00 AM class.

SKILL WOD

Every 2 minutes for 12 Minutes

6-8 Chin ups (underhand Grip)

3-5 Roll to Candle Stick

ROLL TO CANDLE STICK DEMO

-No Score just for Skill-

RX+ Roll to Candle stick into a Pistol

WOD

400 M Run

20 Sit ups

20 KB Swings

600 M Run

20 Sit ups

20 KB Swings

800 M Run

20 Sit ups

20 KB Swings

22 min Cap

Fitness 26/35

RX 53/35

RX+ 70/53 (Toes to Bar for Sit ups)

Doing “Roxanne” burpees. You’ll never listen to that song the same way again…

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August 23, 2015

Monday, August 24th, 2015

We start the week off with building our strength and technique for our Overhead Squat cycle. The Ovehead Squat demands a great amount of mobility so please note the ankle mobility work that is part of today’s Strength WOD.

STRENGTH WOD

Overhead Squats with a 3 second pause in the bottom

3/3/3/3/3

(Between each set Ankle Distraction Stretch)

WOD

5 Hanging Power Snatch

10 Box Jumps

15 Air Squats

10 Min AMRAP

Score = Rounds plus reps

Fitness 95/65 (20/18)

RX 115/75 (24/20)

RX+ 135/95 (24/20)

Greg, Myrissa and Josh rowing hard at the 6:30am class…

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August 22, 2015

OPEN GYM 9a-NOON

What a great week! Lots of breakthroughs and loved seeing people challenge themselves. Take today and get some rest, go for a walk or get some kind of other active recovery. If you want to make up a missed workout or just want to hone a skill, come on in for open gym. Sara C. will be there manning the box all morning!

Speaking of challenging yourself… Alyssa D. went into a WOD thinking she was going to do 35 for the shoulder to overhead, but ended up crushing it with 75lbs! Amazing.

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August 21, 2015

Saturday, August 22nd 2015

Just another reminder that we are running another round of foundations classes NEXT WEEK Monday (7:30p), Wednesday (7:30p) and Friday (6:30p). As always, if you have friends on the fence or want to get back to basics as a refresher, all are welcome!

And lastly, we will have NO sitter coverage for Saturday’s 9am… but as always, the kids’ room is open for unsupervised play during class!

STRENGTH WOD

Take 10-12 minutes to Work up to a heavy 3 Rep Thruster

WOD

“Burpee Jackie” 1000 M Row 50 Barbell Thrusters 30 Burpees (touch a target) -For Time-

Phil getting some birthday love from the Cove… and from his awesome wife!

Thanks for the cake and beers Martine!

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August 20, 2015

Friday, August 21st 2015

It’s PARTNER WOD day! We hope everyone comes out for this fun WOD… and try to mix it up today and partner with someone new. It’s a great way to meet other members and make a friend for life (seriously, get through this one together and you’re forever connected!)

A reminder that we are running another round of FREE Foundations next week (Monday 730p, Wednesday 7:30p and Friday at 6:30p) so tell your friends, significant others or any other random people you see on the street!

Please note there will be NO sitter coverage this Saturday morning. We apologize for the inconvenience. But as always, you are welcome to use the kids’ room unsupervised!

PARTNER WOD

11 Min AMRAP (AMRAP=As Many Reps As Possible) 7 Deadlifts 10 Box Jumps You do a round your partner does a round Score = Total rounds and reps Rest 3 minutes 11 min AMRAP 7 Hanging Power Cleans 14 Air Squats You do a round your partner does a round Score = Total rounds and reps Fitness 135/95 then 115/75 RX 205/135 then 135/95 RX+ 225/155 then 155/105 (pick a load where you can move fast and in unbroken sets)

After being away for a few weeks Nina returned and dominated the Overhead Squats!

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August 19, 2015

Thursday, August 20th 2015

We are running another round of foundations classes NEXT WEEK Monday (7:30p), Wednesday (7:30p) and Friday (6:30p). As always, if you have friends on the fence or want to get back to basics as a refresher, all are welcome!

It’s official: the FIRST ANNUAL in house competition is happening on 9/12! For more information talk to the coaches and get ready for an amazing experience.

We’ve created a Facebook Event so we can share important updates and event info. But please know we will be posting all relevant information on the Blog as well (for you non-Facebook users!):

CLASH AT THE COVE FB HERE

STRENGTH WOD

Max Double Unders 60 Seconds of work 30 Seconds of Rest for 9 Minutes Score = your best set of DU’s

WOD

10 Pull ups 200 M run 15 KB Swings 200 M Run 5 Rounds Fitness 26/35 RX 53/35 RX+ 70/53

Alex and Thomas are trying CrossFit for the first time. Looks like Alex might actually like it…

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August 18, 2015

Wednesday, August 19th 2015

It’s time to get excited for the In-House competition on September 12th. The Clash at the Cove will have scaled and RX divisions and will feature a variety of workouts that will challenge all aspects of your fitness. This is a GREAT way to dip your toe into the competition world in a SAFE and FUN way. Below are the standards for each division (meaning, you should be able to do the following movements in regular workouts to determine which group you should compete in). This does NOT mean these movements will be in the workouts, it’s just a general measure of your capabilities to guide you to pick the right division. We will send the link to the Clash at the Cove Facebook Page and will put a sign up sheet on the White Board in the gym. We hope everyone will participate!

185/105 Clean and Jerk 1RM, Double Unders, Pull Ups

Scaled

135/85 Clean and Jerk 1RM, Single Unders, Jumping Pull Ups

STRENGTH WOD

Every 90 seconds for 12 minutes 1 Deadlift + 1 Power Clean + 1 Front Squat + 1 Shoulder to Overhead (build up in load each of the eight rounds, score = best lift)

WOD

50 Walking Lunges (Body Weight) 25 Box Jumps 10 Shoulder to Overhead 2 Rounds Fitness 105/70 RX 155/105 (24/20) RX+ 175/115 (24/20)

Look who’s baaaaack! So happy to have Mark and Mary at the 6:30a class again!

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