SUPER SOLDIER COMPETITION
We have had several Cove athletes not only compete in some CrossFit competitions but podium as well.
Competitions can be a bit scary, but that is their value; they give you a goal and help push you out of your comfort zone.
We wanted to highlight a local individual competition on Jan 11th and Blue Crab CrossFit (super close!), the Super Soldier Series. It is a competition designed to not only honor the hero’s of our community (military and first responders) but also is support an amazing charity, Move4Life. Move4Life was founded by Donte London, who has been coaching the Cove CrossFit Kids program the past 2 months, and is a charity that is focused on providing high quality fitness and wellness programs for low income families.
If you want to learn more about the charity, check out this video from Coach Donte.
You can sign up and learn more about the competition here and if you have any questions, please do not hesitate to email us.
SPECIAL NOON CLASS TOMORROW
PROGRAMING FOR THE WEEK OF NOVEMBER 3RD
TESTING WEEK
Great week last week, as we finished our snatch cycle and this week we will be testing our 1 RM Push Press and Back Squats.
Here are some other things to look out for this week.
Monday: We not only have 1 RM Push Press but we are doing a conditioning benchmark test as well, a 2 K Row. Pacing, technique, cardiovascular endurance, and muscular endurance. If there is any bit of advice we can give you is to take that first 500 meters in a controlled fashion.
Tuesday: Sprint intervals, to continue to build our power outputs within shorter time domain workouts. This is a training piece that will help you get better at those sub 6-minute burner workouts.
Wednesday: An awesome hero workout, Scotty, which features heavy deadlifts. To help prime us for this workout, we will be opening with a heavy 5 RM deadlift. The focus is to hit something heavy while maintaining a strong position through the midline. Technique over load, as with all things.
Thursday: A focus is on gymnastics pulling strength. We are challenging our RX+ athletes with strict pull ups.
Friday: One RM back squat day! We have put in a lot of solid work with heavy loads the past 3 weeks and excited to see some big numbers. This strength piece is a great opener for our thruster/running workout.
Saturday: A fan favorite partner workout, Wittman. We have done Wittman multiple times at the gym for holiday workouts and we offer both a partner and individual version of this workout.
The weekly programming can always be seen here.
Some Halloween fun. Like working out isn’t hard enough, we have to add costumes to it!
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HALLOWEEN WORKOUT
Thursday is Halloween and it shouldn’t be a day just for kids to enjoy, what about us? If you are bold enough and ready to sweat a little bit you are more than welcome to wear a Halloween costume. CrossFit is serious but it is equal parts fun, so wear some ridiculous and enjoy tomorrow’s workout of the day!
