Edward Blanch

About Edward Blanch

Posts by Edward Blanch:

February 7, 2015

Sunday, February 8th, 2015

Open Gym

9 AM to Noon

Thank you for an amazing first week at the Cove! We have loved working with each and every one of you and we feel lucky that you walked through our front (or side!) doors. We appreciate your patience with the facility renovations and hope you can envision what it will be SOON. Seeing first-timers fall in love with CrossFit already and watching the veterans breaking in the equipment has made us so happy. We couldn’t have asked for a better week with a more awesome group. In the CrossFit spirit of using data to track progress and growth, here’s what WE learned from Wodify this week! We’ve had 97 athletes work out at the Cove over 38 classes. We had 9 athletes take 101 Classes. And three have completed all three. We’ve had hot water for 4 days. Heat in the bathrooms for 1. And thankfully, coffee every single morning. We appreciate you all more than you know. Have a great Sunday off… Or come on in for open gym and play around. The calm before the storm of our killer Saturday partner workout

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February 7, 2015

Saturday, February 6th, 2015

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For the 11 AM class we will be offering a special partner workout. Anyone is welcome to join.

Strength WOD

Deadlift 5/5/4/4/3

Hold on to the bar for every rep, good form on the descent as just as important on the ascent

WOD

10 Pull ups

20 Sit ups

30 Walking Goblet Lunges

3 Rounds

17 Minute Time Cap

Fitness (35/26)

RX (53/35)

RX+ (70/53) (Toes to Bar)

Wall Balls are hard!

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February 5, 2015

Friday, January 5th, 2015

Great start to our back squat cycle today. I saw some great improvements in everyone’s depth and technique and excited to see how much we improve over the next couple of weeks.

We have a very active 5:30 AM crew and we think they need coffee. Did you know we brew a fresh pot every morning?

We have our final CrossFit 101 class tonight at 5:30. It’s great for all those new to CrossFit or those that might need a refresher on differnt movements. Saturday we are offering all three classes

Class A (squats and pressing) 12:30

Class B (Deadlifts, cleans, and pull ups) 1:15

Class C (Snatches) 2:00

Skill WOD

A1) 10 Strict Leg Raises or Toes to Bar

B1) 10 Ring Rows

WOD

6 Hanging Power Snatches

9 Box Jumps

15 Hand Release Push ups

10 Minute AMRAP

Fitness (95/65)

RX (115/75)

RX+ (135/95)

Eric going heavy and deep with his squats.

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February 4, 2015

Thursday, February 5th, 2015

Love the energy we are seeing with our classes. These workouts are very challenging but we find that we can reach levels we never knew possible with the support and energy of those around us. It is the special sauce.

Part of this months programming with be a back squat cycle. We will be focusing on perfecting our technique and strength levels with the foundation movement of CrossFit.

Tonight is Foundations Class B at 5:30 PM. If you missed Class A you can still take Foundations Class B. We will be focusing on the techniques to deadlift, clean, and do pull ups.

Strength WOD

Back Squat 7/7/7/7/7

Same weight across

WOD

25 Wall Balls

15 Burpees

4 Rounds

For Time

Fitness (14/10)

RX (20/14)

RX+ (20/14)

Tuesday’s CrossFit 101 class working hard with wall balls.

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February 3, 2015

Wednesday, February 4th, 2014

Skill WOD

A1) 1 Hip extensions 10/10/10/10

A2) High box jumps 5/5/5/5/5

WOD

1000 row

50 KB Swings

40 Pull ups

Fitness (26/35)

RX (53/35)

RX+ (70/53)

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February 3, 2015

Tuesday, January 3rd, 2013

Strength WOD

Push Press + Push Jerk + Split Jerk

15 Minutes to find a heavy load

WOD

20 Shoulder to Overhead

40 Sit ups

80 Double Unders

2 Rounds

Fitness (95/65) (160 single unders per round)

RX (135/95)

RX+ (155/105)

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February 1, 2015

Monday, February 2nd, 2015

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Opening Day!

Strength WOD

Power Cleans 3/3/3/3/3

WOD

3 Power Cleans

6 Front Squats

9 Burpees

9 Minute AMRAP

Fitness (95/65)

RX (135/95)

RX+ (155/105)

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January 30, 2015

Saturday, January 31st, 2015

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Partner WOD

10 Deadlifts

1o Box Jumps

12 Rounds

Partner A does a round then Partner B

Rest two minutes

10 Wall Balls

10 Sit Ups

12 Rounds

Partner A does a round then Partner B

Fitness (155/105) (14/10)

RX (225/155) (20/14)

RX+ (225/155)

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January 29, 2015

Friday, January 29th, 2015

Crossfit 101 Classes

For those new to CrossFit or want a refresher on the different movements, we will be doing a CrossFit 101 Classses throughout the month. New CrossFitter’s are required to take these three classes: Class A: Squats and Presses Class B: cleans, deadlifts, and pull ups Class C: snatches and cleans from the ground The class schedule can be found at the Schedule link.

Skill WOD

Muscle up progressions

Coaches will provide you with a series of drills that will help you get your first muscle or improve your efficiency in executing muscle ups

WOD

Cindy

5 Pull Ups

10 Push Ups

15 Air Squats

20 Minute AMRAP

The rig is ready for Cindy

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January 29, 2015

Thursday, January 28th, 2015

Strength WOD

Power Clean and Push Jerk

15 Minute s to find your 1 RM

WOD

15 Clean and Jerks

1000 Meter Row

15 Clean and Jerks

For Time

Fitness (115/75)

RX (135/95)

RX+ (155/105)

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