The anniversary bash is just two days away! If you’ve missed the party details, either your internet has been down or you’ve been living under a rock. We expect to see all of you on Saturday night at 7:30pm! To spare everyone yet another blog post about what to wear, what to bring and how to help, just scroll back through this week’s blog posts… they are all there!
THE “OPEN” STARTS IN ONE WEEK!
PLEASE SIGN UP if you haven’t already! Not only do we want 100% participation, we want to have a good sense of the numbers we’ll need to cycle through the four day window (with judging). It is a great group participating thus far in a wide range of ages and experience, so know that anyone can do this! Huge congrats to those who have signed up thus far:
Coach’s Tip: The hang cleans followed by the dumbbell step ups will test your grip so be sure to use your hook grip on the barbell. Focus in standing tall with a braced core during your box steps ups. Pace smartly for the first round and push hard through the second round. Thank goodness you have a partner to push you through.
Guess who got married this week?! Huge congrats to Taylan and Selin!
We CANNOT wait and hope to see all of you there (start time 7:30pm)! Many of you have asked: what do I wear? Can I bring anything? How can I help? Hopefully this will give you some guidance and context. In addition to the below we are looking for a few extra coolers (ideally big ones) and extension cords (6 or 7). If you could bring them in before the party, that would be ideal so we can use them for set up on Friday and Saturday. We’ll just grab some blue tape from the storage closet and put your name on what you bring in!
What should I wear? Dress is definitely “festive”, but you’ll see a huge range in attire. We transform the place into a ‘nightclub’ (or, rather, a very cheesy nightclub) so the ambiance will be very different than how you see it every day. Our guidance would be to wear something you’d wear to a New Year’s party. Not necessarily one you’ve bought tickets for at a ballroom, but more like a party at your boss’s house. Women wore everything from party dresses to jeans and blouses, and men ranged from tuxes (yes, it was Chris Franey) to jeans and a button down.
What can I bring?We have domestic beer, wine (red and white) and will be serving a signature cocktail “The Cove Crush”. If you have something specific you drink, feel free to bring it!!! We will not be serving dinner, but will provide some really light snacks. If you want to bring something (a tray of cookies, veggies or some finger foods, please do so!). We don’t want to be washing dishes all night, so anything you can pick up with your hands or with a napkin is great.
How can I help? As always, we are amazed at how generous this community is and how willing people are to just pitch in. There are three ways you can help us make this party a huge success:
We will have a few volunteers that will help us with ‘party maintenance’ oversight. They will be tasked at doing a once over of tables to rid empty bottles, restocking coolers, refilling snack bowls, etc. You might be asked by one of them to help change out a garbage or refill a toilet paper roll, so if you agree to do that, you’re already helping more than you know!
Bring what you like. See above for what we’ll have, but if something specific will make you enjoy the party more, just bring it! We want you to have what you love, but can’t provide everything for everyone.
Have fun. NOTHING is more important to us than you having a great time. We’ll have a DJ, a photo booth and we’ll be doing a brief ‘awards’ ceremony. Embrace the cheese. Catch up with your fellow athletes, and meet some new ones. And, as always, what happens at the Cove, stays at the Cove.
SKILL WOD
MU- 5 Slow Banded Ring Trace + Max Kipping Ring to Chest Pull Ups (hold a hollow position during the pull up)
Pull Ups- 5 Strict Pull ups + 3 Tempo Pull ups (3 seconds on the way up, 3 seconds on the way down)
Toes to Bar- 7 Straight Leg Kips (get legs higher than last week) + Max time in L sit (hanging from pull up bar)
4 Rounds
WOD
EMOM for 10 minutes:
5 OHS
Max Double Unders
Fitness: 95/65
RX: 115/75
RX+: 135/95
Coach’s Tip: Challenge yourself on the OHS, but you should be able to snatch the weight up and hit 5 reps in a row. If you need to clean up the bar and then jerk it overhead, that is fine, but you should be able to do that quickly and easily.
Robert N. and Sean D. breaking in the AirDyne bikes!
This is a repeat post for many of you, but given we are six weeks into our gymnastics cycle, this becomes more important than ever. We haven’t seen many tears (a good thing!) but also have been asked by several people how to protect their hands as we spend more time on the rig. In addition to things like eating right, working on mobility and taking rest days… HAND CARE can be one of the most important things to add to your CrossFit care regimen. And while there are many debates around hand care and how to achieve optimum results, everyone agrees… you MUST tend to your hands and calluses. Here’s a quick video on a VERY simple and SAFE way to care for your hands.
If anyone has other great tips or tricks, feel free to post them to the Cove Club FB page. This is not THE definitive way to care for hands, it is just ONE way that happens to work for us!
Register for the CrossFit Open NOW!!!
FOUR more people signed up yesterday, so let’s keep that going! That’s amazing but we want MORE! For context, last year we had over 60 people sign up and we are a much bigger gym now! As a reminder, The CrossFit Open starts on FEBRUARY 23rd and signups are now live. If you don’t know what the Open is, it is the pre-cursor to the Reebok CrossFit Games. And yes, we are hoping for 100% participation! If you are on the fence for some reason, please please talk to us!
THIS SATURDAY (February 18th) will be our 2-Year Anniversary Bash!
We are so excited for this weekend and cannot wait for this event! We should have a big crowd so please RSVP if you haven’t already so we can get a good headcount.
Many of you have asked how you can help.
PLEASE RSVP ON THE EVENT PAGE HERE
STRENGTH WOD
8 min EMOM
2 Front Squats (this should be 80-90% of 1 RM)
SAME WEIGHT ACROSS
COVE WOD
20 Cal Row
20 Thrusters
20 Sit ups
15 Cal Row
15 Thrusters
15 Sit ups
10 Cal Row
10 Thrusters
10 Sit ups
Fitness: 95/65
RX: 115/75
RX+: 135/95
Coach’s Tip: Challenge yourself on the thruster load today. Pick a load that you can do 3-5 with even when you are fatigued.
Richard L. has been crushing it at the Cove. He’s killing the WODs AND saw drastic changes from the New Year Nutrition Challenge …
So far we have 52 athletes registered! That’s amazing but we want MORE! For context, last year we had over 60 people sign up and we are a much bigger gym now! As a reminder, The CrossFit Open starts on FEBRUARY 23rd and signups are now live. If you don’t know what the Open is, it is the pre-cursor to the Reebok CrossFit Games. And yes, we are hoping for 100% participation!
Wait? What? You want us ALL to do it? YES! Many of you may think “Why bother? I’m not here to compete. I’m surely not going to win anything or go to the CrossFit Games.” To that our response would be… “you’ve completely missed the point of the Open”.
The Open is a galvanizing event for ALL CrossFitters, but especially for us here at the Cove. For five weeks and for five workouts, any and every athlete in the world has the opportunity to participate in an event that is the qualifier for Regionals (and then the CrossFit Games) called the CrossFit Open. It’s not about getting you to the Games, it is about creating an even greater sense of community with CrossFitters around the world… but especially here at this box.
Every Friday night (the workouts are released Thursday evenings) we all get together for a “Friday Night Lights” style WOD. We cheer each other on, we act as judges (counting reps and checking movement standards) for each other so we can submit official scores but most of all… we have a BLAST. But don’t worry if you can’t make it here on Friday nights; during the Open every Friday WOD will be the Open Workout for that week (partner WODS go on hold for those weeks). Trust us, those five weeks are some of the best ever here at the Cove.
Sign up at THE CROSSFIT GAMES. The link to register is right below the main page photo!
THIS SATURDAY (February 18th) will be our 2-Year Anniversary Bash!
It is hard to believe but we will be celebrating two years and to mark the occasion we will be throwing a party on Saturday evening from 7:30 – 11p (or later??). This will not incorporate a WOD, so doll yourselves up and show your fellow athletes what you REALLY look like outside in the real world. Get ready for a really fun night!
PLEASE RSVP ON THE EVENT PAGE HERE
SKILL WOD
MU- 5 Kip Swings + 5 Kip Swings and pull the rings to your torso (keep a hollow position, toes pointed the whole time)
PU- 5 Kips Swings + 10 Second Chin over bar hold + 20 second supine plank
Toes to Bar – 8 toes to bar on the ground (SLOW)
Watch at 3:40 into this video- https://www.youtube.com/watch?v=_4nL-9vG0ss
Followed by 5 Kip Swings.
(Aim for three to four rounds. Quality over quantity.)
COVE WOD
14 Slam Balls
20 Reverse Goblet Lunges (same weight you snatch)
14 1 Arm Hanging DB Snatches (7 each arm)
4 Rounds
15 min Time Cap
Coach’s Tip: Your core will be challenged with the slam balls, so work extra hard to keep that torso upright on the lunges. We don’t want to see people folding over and putting unnecessary pressure on their lower back. For the Hanging Dumbbell Snatches you can either alternate arms or hit seven on one arm then hit seven on the next. Athlete’s choice — as long has you hit seven per arm!
Ethan W. working through his Partner WOD snatches with a FAST cycle time…
Come on in and make up a missed WOD, work on some skills or just mobilize a bit! And a huge congrats to those wrapping up the New Year Nutrition Challenge today. We know it can be hard to dial in your nutrition, but the results we are seeing (in the scans, how you look AND how you are performing) are just incredible. Coach Brittany will be posting more on “next steps” but please don’t dive head first into a bag of doritos or a block of cheese. Your body is running on good stuff now, so let’s not destroy all that hard work in one sitting!!!!
RSVP FOR THE ANNIVERSARY BASH (2/18!)
We hit our 2 year mark on 2/2 and we will be throwing a party on February 18th (NEXT SATURDAY!!!) from 7:30 – 11p or later??!. This will not incorporate a WOD, so doll yourselves up and show your fellow athletes what you REALLY look like outside in the real world. More details to come, but this will be an adult-only evening, so line up those sitters and get ready for a really fun night.
PLEASE RSVP ON THE EVENT PAGE HEREA huge congratulations to all the Fresh Start graduates! And a special thank you to our veterans who turned out for an epic partner WOD finale! Keep an eye out for these new faces in classes starting this week…
We CANNOT wait and hope to see all of you there! Many of you have asked: what do I wear? Can I bring anything? How can I help? Hopefully this will give you some guidance and context!
What should I wear? Dress is definitely “festive”, but you’ll see a huge range in attire. We transform the place into a ‘nightclub’ (or, rather, a very cheesy nightclub) so the ambiance will be very different than how you see it every day. Our guidance would be to wear something you’d wear to a New Year’s party. Not necessarily one you’ve bought tickets for at a ballroom, but more like a party at your boss’s house. Women wore everything from party dresses to jeans and blouses, and men ranged from tuxes (yes, it was Chris Franey) to jeans and a button down.
What can I bring?We have domestic beer, wine (red and white) and will be serving a signature cocktail “The Cove Crush”. If you have something specific you drink, feel free to bring it!!! We will not be serving dinner, but will provide some really light snacks. If you want to bring something (a tray of cookies, veggies or some finger foods, you are MORE than welcome to do so!). We don’t want to be washing dishes all night, so anything you can pick up with your hands or with a napkin is great. We will also be asking for people to bring coolers as we will need places to keep all that beer and wine chilled!
How can I help? As always, we are amazed at how generous this community is and how willing people are to just pitch in. There are three ways you can help us make this party a huge success:
We will have a few volunteers that will help us with ‘party maintenance’ oversight. They will be tasked at doing a once over of tables to rid empty bottles, restocking coolers, refilling snack bowls, etc. You might be asked by one of them to help change out a garbage or refill a toilet paper roll, so if you agree to do that, you’re already helping more than you know!
Bring what you like. See above for what we’ll have, but if something specific will make you enjoy the party more, just bring it! We want you to have what you love, but can’t provide everything for everyone.
Have fun. NOTHING is more important to us than you having a great time. We’ll have a DJ, a photo booth and we’ll be doing a brief ‘awards’ ceremony. Embrace the cheese. Catch up with your fellow athletes, and meet some new ones. And, as always, what happens at the Cove, stays at the Cove.
STRENGTH WOD
Spend 15 minutes working up to a heavy 3 rep Deadlift
WOD
We can’t believe it, today wraps our last day of instruction for the Fresh Start ladies and next week they migrate into their free week of regular classes. As always, if you see a new face in class, extend a hand or give a high five — even thought they’ve been at it for five weeks, this might feel new again to them!
To celebrate their ‘graduation’ we will do a partner WOD at 7:30pm Friday night, pairing up current “Fresh Start” athlete with a “Challenge Graduate” or Cove veteran. It will be different from the day’s Partner WOD but will be a BLAST. It will be at 7:30p on FRIDAY night followed by a potluck after. Bring your favorite snack and/or wine/or beer/or whatever and let’s get after it! Of course boys are welcome but you might be the minority 😉
HEALTHY SHOULDERS WITH CROSSOVER SYMMETRY
Ever wonder what those wrinkly bands are hanging behind the rig? Where you guessing it was some new torturous device like the assault bike or those jumbo dumbbells that keep arriving? NO! This is all about health accessory work for your shoulders.
We put a ton of demand on our shoulders (whether it’s lifting a barbell overhead or carrying a suitcase through the airport) and keeping them healthy is incredibly important for life inside AND outside the ‘box’. We often add mobility and skill sections to further hone the shoulder’s supporting muscles (think I’s, Y’s and T’s and banded pull aparts you might see in a WOD) but there is so much more we can do to keep them working optimally. Here’s a quick video of how to use the bands to further promote that shoulder health and can be done easily in a few minutes before or after class. Please try to add Crossover Symmetry to your regular routine here at the Cove. We promise it will make a world of difference! And if you need help, don’t be afraid to ask!
FRESH START PARTNER WOD
20 Minute AMRAP
60 Calorie Row Buy-in
50 Wall Balls
50 Double Unders
40 Box Jumps/Step Ups
40 Toes to Bar/Knees to Chest
30 Pull-Ups
30 Burpees
20 Cleans
20 Jerks
10 Thrusters
10 Snatches
Fitness: 35#
RX: 55#
RX+: 75#
One partner works at a time. Try to use the same weight for all barbell movements!
COVE PARTNER WOD
3 Min AMRAP
For 24 minutes switch on and off every 3 minutes (pick up where your partner left off)
10 Power Cleans
10 Burpees over the Bar
10 Hanging Power Snatch
10 Step Ups
Fitness: 75/55
RX: 95/65
RX+: 115/75
Coach’s Tip: You should be able to get around two rounds in three minutes, so move fast and pick a barbell you can MOVE. It is about performing three minute ‘sprint’ intervals (with equal amount of rest), so if you aren’t hitting a variety of movements each time you’re up, you’re not doing the workout as designed!
You may have seen this incredible athlete in a few classes recently. Arianna B. is in the Fresh Start program and crushing it! We asked Simone to hop in as her partner for a Fresh Start WOD last week and they killed it. Support the ladies for their final class Friday night at 7:30p. Be like Simone.
As we continue down our gymnastics cycle, remember that skill work, drills and laying the foundation is NOT for beginners. Even the most elite athletes (Games level athletes) work on drills incessantly.
Here’s a post from Ben Beurgeron about practice that really resonated with us: “Legitimate practice, he says, requires that you detach yourself from the results. “Focus on actually getting better, without worrying about the outcome.” This, he says, means that you have take a step back from your training. “I know you can do what you’re currently capable of,” he tells them. “If you want to get better, you have to take a step backwards, slow things down, and hammer the fundamentals”. _ The best example of this is the approach he’s used to improve @katrintanja’s muscle-ups. After Kat won the Games in 2015, she didn’t do a muscle-up in a workout for six months. They spent the first three months rebuilding her kip, which she would practice by doing kip swings in sets of 10. Over the following months they slowly started introducing muscle-ups back in her training. “We started with one at a time, then went to 2,” Ben tells me later. “Now we’re up to 7″.
Remember that eight weeks working on drills is small sacrifice when it comes to the big picture. Focus on the skill work for the day, not the outcome.
ANNIVERSARY BASH LESS THAN TWO WEEKS AWAY!
Many of you have asked: what do I wear? Can I bring anything? How can I help? Hopefully this will give you some guidance and context!
What should I wear? Dress is definitely “festive”, but you’ll see a huge range in attire. We transform the place into a ‘nightclub’ (or, rather, a very cheesy nightclub) so the ambiance will be very different than how you see it every day. Our guidance would be to wear something you’d wear to a New Year’s party. Not necessarily one you’ve bought tickets for at a ballroom, but more like a party at your boss’s house. Women wore everything from party dresses to jeans and blouses, and men ranged from tuxes (yes, it was Chris Franey) to jeans and a button down.
What can I bring?We have domestic beer, wine (red and white) and will be serving a signature cocktail “The Cove Crush”. If you have something specific you drink, feel free to bring it!!! We will not be serving dinner, but will provide some really light snacks. If you want to bring something (a tray of cookies, veggies or some finger foods, you are MORE than welcome to do so!). We don’t want to be washing dishes all night, so anything you can pick up with your hands or with a napkin is great. We will also be asking for people to bring coolers as we will need places to keep all that beer and wine chilled!
How can I help? As always, we are amazed at how generous this community is and how willing people are to just pitch in. There are three ways you can help us make this party a huge success:
We will have a few volunteers that will help us with ‘party maintenance’ oversight. They will be tasked at doing a once over of tables to rid empty bottles, restocking coolers, refilling snack bowls, etc. You might be asked by one of them to help change out a garbage or refill a toilet paper roll, so if you agree to do that, you’re already helping more than you know!
Bring what you like. See above for what we’ll have, but if something specific will make you enjoy the party more, just bring it! We want you to have what you love, but can’t provide everything for everyone.
Have fun. NOTHING is more important to us than you having a great time. We’ll have a DJ, a photo booth and we’ll be doing a brief ‘awards’ ceremony. Embrace the cheese. Catch up with your fellow athletes, and meet some new ones. And, as always, what happens at the Cove, stays at the Cove.
SKILL WOD
MU- 5 slow banded ring traces + Max Ring to Chest pull ups (no kip, hold a hollow position during the pull up)
Pull Ups- 5 Strict Pull ups + 3 chin over bar holds (jump up for the chin over bar hold and hold between 7-10 seconds, slowly lower after each one)
Toes to Bar- 7 Straight Leg Kips + Max time in L sit (hanging from pull up bar)
4 Rounds
WOD
15 Back Squats
15 Push Ups
15 KB Sumo Deadlift High Pulls
4 Rounds
Fitness: 95/65
RX: 115/75
RX+: 135/95
Tim cap: 12 minutes
Coach’s Tip:If you do not feel comfortable lowering the weight on your back, please use a rack for the back squats. For the push ups, we would much rather see 10 QUALITY push ups instead of grinding through 15 bad ones. Keep a steady pace here and focus on good movement instead of fighting the clock for a fast time.
Selin A. dialed in with great positioning for her Snatch …
Many of you have asked: what do I wear? Can I bring anything? How can I help? Hopefully this will give you some guidance and context!
What should I wear? Dress is definitely “festive”, but you’ll see a huge range in attire. We transform the place into a ‘nightclub’ (or, rather, a very cheesy nightclub) so the ambiance will be very different than how you see it every day. Our guidance would be to wear something you’d wear to a New Year’s party. Not necessarily one you’ve bought tickets for at a ballroom, but more like a party at your boss’s house. Women wore everything from party dresses to jeans and blouses, and men ranged from tuxes (yes, it was Chris Franey) to jeans and a button down.
What can I bring?We have domestic beer, wine (red and white) and will be serving a signature cocktail “The Cove Crush”. If you have something specific you drink, feel free to bring it!!! We will not be serving dinner, but will provide some really light snacks. If you want to bring something (a tray of cookies, veggies or some finger foods, you are MORE than welcome to do so!). We don’t want to be washing dishes all night, so anything you can pick up with your hands or with a napkin is great. We will also be asking for people to bring coolers as we will need places to keep all that beer and wine chilled!
How can I help? As always, we are amazed at how generous this community is and how willing people are to just pitch in. There are three ways you can help us make this party a huge success:
We will have a few volunteers that will help us with ‘party maintenance’ oversight. They will be tasked at doing a once over of tables to rid empty bottles, restocking coolers, refilling snack bowls, etc. You might be asked by one of them to help change out a garbage or refill a toilet paper roll, so if you agree to do that, you’re already helping more than you know!
Bring what you like. See above for what we’ll have, but if something specific will make you enjoy the party more, just bring it! We want you to have what you love, but can’t provide everything for everyone.
Have fun. NOTHING is more important to us than you having a great time. We’ll have a DJ, a photo booth and we’ll be doing a brief ‘awards’ ceremony. Embrace the cheese. Catch up with your fellow athletes, and meet some new ones. And, as always, what happens at the Cove, stays at the Cove.
WOD
Every 10 minutes for 30 minutes
1,000/800 M Row
20 Front Squats
20 Bar Facing Burpees
20 Sit ups
Rest with remaining time. Score = Slowest round
Fitness: 95/65
RX: 135/95
RX+: 155/105
Coach’s Tip: We want you to have some rest between rounds (at LEAST a minute!) so if you finish your first round near 9 minutes, please consider scaling the next two rounds. Scale the number or reps, meters rowed or the weight on the barbell. The weather looks WARM for tomorrow afternoon so if anyone is suffering from cabin fever and wants to get outside, you have the options to RUN TODAY!!!
Another happy face on the AirDyne?! Ashley, we’ll just have to make it harder next time…
What a great turnout for the double under clinic on Sunday! It was so fun celebrating Super Bowl Sunday working on those elusive DU skills! For those of you who missed it (and also for those who came), we wanted to recap some of the key points for the day!
WHY DO WE DO DOUBLE UNDERS? HITS ALMOST EVERY ONE OF THE TEN CROSSFIT “FITNESS DOMAIN” WITH EMPASIS ON:
Coordination – Can de defined as connecting the movements of the lower body to the movements of the upper body.
Metabolic and respiratory conditioning tool and a massive calorie burner (think of the difference between a rower and an assault bike!). There is continual movement without any relaxation.
“Everything is everything” – This theory is that improving double unders helps in so many other skills. Box jumps, running, general coordination, core strength, change of direction, etc. etc.
The incredible Plyometric nature of double unders helps us (our bodies) accept force and redirect that same force which is the key to developing agility.
HOW TO GET BETTER AT DOUBLES:
To get a complex skill like DUs sometimes we need to break them into their more simple parts. Jumping without a rope, jumping with a rope, adding power jumps (and being able to accept the force they bring), single unders with power jumps, singles + doubles, stringing multiples.
Just getting comfortable with a rope makes a difference. Just jump. Play.
Practicing double unders versus using them in a workout is key. If you only do doubles when we have them in WODs, you likely will not see dramatic improvement. Three to five minutes before class will do wonders.
Rope height matters. We want the nipple level for the rope (with the handle maybe hitting your armpit). As people advance we want the rope lower (smaller rope means faster rotation!)
WE BROKE THE DISCUSSION INTO THREE AREAS: UPPER HALF OF YOUR BODY, LOWER HALF AND LASTLY, THE ROPE TURN ITSELF. AND THE FOLLOWING HOLDS TRUE FOR DOUBLES AND SINGLES!
FOCUS ON UPPER HALF
Posture: Solid and engaged core
Elbow position: in close to your sides
Hand position: angled DOWN
Eye level – find a point on the horizon approx 15 feet in front of you
Relax shoulders/traps (allows for natural wrist ‘flick’ if you are totally relaxed)
BOTTOM HALF
Foot contact with the ground is BRIEF. You want to just “kiss the ground”
Avoid landing “hard” – you should have a soft landing, stay on your toes
Try holding feet together vs. hip width (decrease the variables as your body is more “one”)
Seek very little knee bent. Avoid getting ‘squatty’ when you land
TURNING THE ROPE :
Rope should land a foot or so in front of your feet
Make sure you are turning the rope to keep the elliptical shape of the rope
Slight flexion at the elbow, most of the action happens at the wrist.
Elbows connected to the sides, no drift upwards! Drill but singles with a shorter rope (a shorter rope will REQUIRE you to keep your hands pointed down because as they rise, you will trip on the rope).
LET’S GET BACK TO DOUBLES: THE ONLY THING THAT CHANGES IS SPEED AND HEIGHT.
Here is a great drill progression and one we used at the clinic:
Ropes down, POWER JUMPS (same points of performance as singles)
Ropes down, POWER JUMPS with single taps
Pick up rope, power jump singles (aim for 15 unbroken)
Rope down, power jumps with double tap
Rope down, 3 power jumps (or whatever you need to find rhythm) with single tap, one power jump with double tap. Stop. Repeat. Stop. Repeat.
Pick up rope, three power singles, one double. Stop.
Pick up rope, three power singles, one double, three singles, one double continuous
Practice stringing 2, 3, etc.
CONSIDER DRILL OF SINGLES WITH EYES CLOSED TO “FEEL” THE JUMP AND THE ROPE
FRESH START SKILL
6 Minute EMOM:
2 Reps of Squat Cleans (add weight each minute)
FRESH START WOD
6 Clean and Jerks
30 Double unders
8 Minute AMRAP
Fitness: 35lb
RX: 55lb
RX+: 65lb
COVE STRENGTH WOD
MU- 5 Turnovers with feet on the ground into 5 dips with a 2 second pause in the bottom
Pull Ups- 20 second hollow hold into 7 Pull ups with a 3 second descent on each set
Toes to Bar -20 second hollow hold into 8 Straight Leg Kips
4 Rounds
Good video of how to get into a good hollow hold
HEREWOD
As you may know, CrossFit often pays tribute to fallen servicemen with a “Hero” workout named in their honor. The Hero WODs are named after people who have given their lives in the line of duty and their purpose is to remind us to not only remember their sacrifice, but to get us to think outside of ourselves. “JACK” honors Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash. He died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
“Mini Jack”
10 Push Press
10 KB Swings
10 Box Jumps
10 min AMRAP
Coach’s Tip: For those that did the double under clinic we encourage you to do step up versus box jumps to protect those calves.
Stephanie M. almost looks happy on the assault bike?! Sadist.
