NO YOGA SUNDAY!
Sorry for the schedule switch but we will NOT have yoga this Sunday. But feel free to come in and mobilize on your own during Open Gym.
WOD
3 Minutes On 1 Minute Off
5 Rounds
10 Burpees
10 Front Squats
Max Cals on Rower
Fitness: 115/75
Performance: 135/95
Open: 155/105
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STRENGTH WOD
Take 12 minutes to find a heavy 1 Rep Hanging Power Clean
WOD
“Nasty Girls”
50 Air Squats
7 Ring Muscle Ups
10 Hanging Power Cleans
3 Rounds
Fitness: (95/65) 10 Chest to Bar Pull ups
Performance: (135/95) 10 Chest to Bar Pull ups
Open: (135/95) 7 Ring Muscle ups
Coach’s Tip: This is a retest of nasty girls from a few months ago which is mix of technical, moderate load and body weight. Fitness and performance have 10 chest to bar in lieu of the muscle ups. Find a challenging weight or scale, but doing singles on round one is not the goal either. Seated pull ups or negatives would be a good option!
Ethan W. in his happy place…
KIDS IN THE BOX
You know we love the kiddos, but their safety (and the safety of our athletes) comes before all else.
The floor of the gym is meant for athletes first. While we don’t mind kids playing basketball or swinging on the ropes (supervised!) we cannot have them running the gym while athletes are working. ESPECIALLY when barbells are out.
The “asks” go both ways. One, during Open Gym we ask the athletes to set up away from the basketball net so we can give a little playroom for the kids. BUT (ask two), they still must be supervised. Or off the floor completely in the kids’ room or back office. We had several incidents during Open Gym today (and past Sundays) where kids were left unattended running the length of the gym while athletes were swinging barbells and kettle bells. This simply cannot happen. Again, we want everyone to have fun, but safety HAS to be first.
WOD
“Randy on the Run”
“Randy on the Run”
400 M Run
15 Power Snatch
5 Rounds
Fitness: 65/45
Performance: 75/55
Open: 75/55
Coach’s Tip: Randy is a heavy dose of power snatches, be sure to cycle the bar correctly. Pay close attention today on the bar path and body position from overhead back down to the ground.
Some awesome athletes picking up handstand knowledge bombs from Coach Chris at the Handstand Class this weekend!
NO YOGA THIS SUNDAY
Yoga will return next Sunday at 8:15 AM.
STRENGTH WOD
Back Squat
6/6/6/6
(build up in load)
WOD
7 Deadlifts
14 Wall Balls
7 min AMRAP
Fitness: 155/105
Performance: 185/125
Open: 205/135
Coach’s Tip: Deadlifts and squats (a wall ball is basically an explosive squat) are a great couplet. Deadlifts tend to be more hamstring oriented while wall balls tend to demand more from the quads. Although you may focus on how it feels in those legs, your focus needs to be on the midline (core).
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PARTNER WOD
Welcome back the Griswolds… oh, wait.. the Michelotti’s… from their European vacation. Here’s some family bonding from a few Fridays back!
Coach’s Tip: Let’s get some doubles practice in and hit a little chipper! You should be using the same KB for the swings as the goblet squats, so if your legs are toasty from this week, go lighter.
Carlos with a look of focus killing some dumbbell snatches…
Today we tackle the “Chief”! Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. “The Chief” honors and recognizes all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.
We will be scoring FULL ROUNDS only which makes it even more challenging but a ton of fun.
Coach’s Tip: Push Ups are always the issue with this WOD, so make sure you are super warm and work on full range of motion. Quick barbell cycling will help (even with only three reps per round) and make sure you hit that depth on the air squats and fully open those hips for a clean rep!
The 6:30am class hit the asphalt for a sunrise workout last week…
RSVP FOR THE POOL WOD!
Please join us for the second annual Cove Pool WOD on August 19th! This was an incredible event last year and we encourage everyone to attend! A huge thanks to Kim, Steve, Justin and Jenna M. for making this happen. We will have the pool to ourselves for an hour before it opens and plan program somethings special for the occasion! Don’t worry if you can’t swim well (or at all!) as we’ll have plenty of scaling options for everyone.
Plan to show up a little early (10am-ish) to sign your waiver, pay the guest fee and warm up, as we’ll need to finish up by the time the pool opens at 12pm. Cost will be $7 per person at the door, however this fee will allow you to hang out for the rest of the day (if you want and we hope you do!). The pool is extremely kid friendly (playground, volley ball, tennis, basketball, etc.) and there are several grills so definitely plan to stay after to hang out and eat – you can even bring a cooler of drinks (yes, the pool allows beer, but no glass bottles)! We will send a potluck sign up sheet out in the weeks before.
RVSP for the event on the FB page HERE
SKILL WOD Turkish Get Ups 6 Total (three per arm) 30 Second side plank (30 on each side) x 3 WOD
30 Alternating 1 Arm DB Snatches
20 Box Jumps
10 Burpees
12 min AMRAP
Coach’s Tip: The skill WOD will be a nice shoulder warm up for the metcon, so really dial in on good form and technique. The DB Snatches come from the ground, so please make sure you keep that chest up every time (no hunching over to grab it off the ground!). We are only going 12 min, so make the most of it and push hard the whole time (this is not a slow and steady kinda day). Strive for somewhere between 2-4 rounds!
Sammy J. is only two months into CrossFit and his gains are extraordinary! He even signed up for his first competition in September. Amazing.
To take advantage of more ‘quiet time’ before Open Gym, yoga this Sunday will start at 8:15 again. If you have a mat please bring it. But for those coming at 9 for Open Gym, feel free to start working out! Yoga folks know that this is part of the deal! You may see some new faces from CrossFit Federal Hill (CFH is closed for the Level 1 Certification course) so give them a warm welcome!
The best part about CrossFit is not just what happens IN the box, it’s what it allows you to do OUTSIDE the box. Huge congrats to Hugo, Melissa, Cristi and Julie and crushing the Spartan Race this weekend!
LAST CHANCE TO SIGN UP!
We have just a few spots left for the handstand classes that start SATURDAY AT 8AM! The classes will focus on the following:
WOD
3 Min AMRAP
400 M Run
Max Squat Cleans
Rest 2 minutes
4 Min AMRAP
400 M Run
Max Squat Cleans
Rest 2 minutes
5 min AMRAP
400 M Run
Max Squat Cleans
Fitness: 115/75 (Max Front Squats)
Performance: 135/95
Open: 185/125
Coach’s Tip: The load should be heavy today. Spend the warm up focusing on good squat mechanics The time domain goes up as you get more fatigued, but each run should be attacked fully so you can get more time on the squat cleans/front squats.
Two of our fierce…and beautiful…competitors!
