WEDNESDAY WINS!  PAUL K.!

Today we celebrate one of the best guys out there, Paul K. (or Benjamin Button as we like to call him). He seems to be reverse aging – that is, looking younger and fitter as time goes on – and just getting better at everything as he ages.

For Paul, fitness isn’t just a way to keep his body young and healthy, it’s to keep him young at heart. It has been an important part of his life since he can remember, and it pays off in ways most of us don’t even think about.

He works at a large media company; chock full of young go-getters that pretty much requires him to stay one step ahead. “Ageism is a real thing.”   But his strategy is simple: “Look young, act young, dress young and talk young. The minute they think you’re an ‘old guy’ it’s over. I think the most senior people at the company think I’m 40.”

But at 51, he’s winning that game big time. “I look at some people my age and I’m like ‘Get to the store. Get to the gym. Get your shit together. I want to work for a long time so all of this matters.”

Sure, it helps in his professional life, but fitness has been a huge part of his personal life since he can remember. “I played all the sports in high school. Among other things I played basketball and football, but my best sport was tennis (which he still plays competitively today). When I got to college I wasn’t doing much and went to go try wrestling with a friend of mine. We walked in the gym and there were 200 women taking aerobics classes. We joked to each other, let’s hop in and do this. We might meet someone! Six months later I was teaching the class.”

“I ended up teaching four classes a week to over 200 women for four years. I’d roll into the bars and it was like Shaq walked in. ‘It’s the guy from aerobics!’ they’d shout. In a school with 50,000 people I met so many of them through health and fitness. My degree was in teaching but it was just a degree to me; health and fitness was what I loved. I basically went to school for everything but the academics. But I learned about life and to meet people… how to deal with people.”

After college I started my own business called ‘Fitness Express.’ It was basically a personal training based company and I had a studio the basement of a friend’s agency. I got certifications, taught all kinds of classes from step to those glider classes where you’d slide on a mat with booties. I did it all. I taught until I was 26 or 27 and had 4% body fat, but was broke.”

“I thought to myself, if I could find something that I was as passionate about as I was about fitness I’d probably be okay. Then in the early 90’s a good friend of mine called and said they were launching something new at the Cincinnati Inquirer and he’d bring me on. It was a digital platform called Cars.com and needed help launching it.   On Friday I was a personal trainer. On Monday I was an online expert because that’s what my business card said. Fifteen months later I was a manager and the business was growing exponentially.”

“At that point in my life I started running to stay in shape. I ran 6 marathons. At one point I was trying to qualify for Boston and hit a PR in Chicago at 3:46 in 1999. “ But instead he was focused on his career. I eventually went to Clear Channel radio working for a guy named Bill Reinberger (who is now a VP for the Cincinnati Reds). Not only was he great to work for then, he got me to sing the national anthem at a game.”

So we have to ask ourselves, is there anything this guy can’t do? Well, double-unders used to be on that list. But no more. Keeping up with the younger guys a the gym? Nope. He’s doing that too.

“Most of the people who come to the Cove… heck, my kids are their age! When I was 26… geez… if I had found it then, maybe I’d be Steve Michelotti.” For a guy who’s dabbled in almost every fitness regimen out there, why CrossFit? Why the Cove?

“It feels really good on my body. And I love ‘appointment fitness’. It’s an hour of my day that I look forward to. To me, it’s almost always about the people I’m with. It’s the notion that misery loves company. I love the fist bump at the end of the workout. You know, like we’re all in this together. We can talk about it before hand to strategize and commiserate after.   Jessica, Irina, Eyal, Dan, Keith, and Aaron… they’re all awesome. In the evenings. Rob Novak is one of my favorite people of all time. He’s in his 40s and I love to watch him. Marcus too.   The camaraderie of this place and the people. That’s what it’s all about”.

“People outside of here think I’m crazy, but it’s my release. I’m in a crazy business with crazy expectations. I walk in here and it all goes away. It’s all about what I’m getting done and the people I’m with. I say the same thing to my team in business meetings that I say to myself here at the gym: “Just get incrementally better each day”.

In the last two years, these ‘increments’ have been more like giant leaps. He’s gotten so much stronger. Faster. Leaner. And now he is mastering skills most of us couldn’t do at 20, no less at 51. But he’s in it for the long game. “My aunt always said to me ‘Paul, if you don’t have your health you don’t have anything. My mother cannot get off the couch because she’s aging and afraid she’ll fall and won’t be able to get up. My dad died prematurely at 78 because of a heart attack. That is not going to be me.”

And it’s a lesson he’s passing on to the next generation. “My kid and I are really close. They see Gina (his wife) and I work out and they know health and fitness is REALLY important. I know they will take this seriously and they already do. Paige ran a half marathon (and does CrossFit at the Cove when she’s home!). Mia cheers – and it’s not like the cheer when I was young — it’s such an athletic thing these days, it’s insane.”

While he plays the young guy role well, he does see signs that he’s getting older. “I have more time on my hands now than when my kids were younger. I used to run around from work to practice and school events and all the things I see people doing now with younger kids. I remember those days well. But now they’re older and no one’s worried about when I get home. It’s great on some levels, but it’s sad because I see time slipping away.”

Yes, Paul… time continues to tick for all of us, but you are out-running the clock big-time. Every single one of us can learn from your ability to stay young in body, mind AND spirit. Walt Disney once said that “growing old is mandatory but growing up is optional”. We think you’d be perfectly cast as the star in that film.

 

 

STRENGTH

 

Push Press

5 x 3 @ 85%+ across

*Between each set 7 Bent Over T’s and 7 empty barbell rows (underhand grip)

 

WOD

 

2 Rounds for Time:

600 M Run

15 Handstand Push ups

30 KB Swings

 

*16 min time cap

 

Fitness-  35/36

Performance- 53/35

Open-  70/53

 

P/PP Mods:

600m Row

15 seats strict press (can sit on box)

Russian KB swings

 

Coach’s Tip: Pick a weight that is 85% or higher and hit that weight for 5 sets for the Push Press.  For the metcon, pick a KB weight that you can do in no more than 2 sets.

 

Look who met a girl and got married!!!!  Congrats Joe T.!!

WEDNESDAY WINS!  KEITH H.!

Today we celebrate Keith H., an overall great guy and amazing athlete. Keith came to us just over a year ago and with a simple formula of consistency and hard work, he’s done amazing things.

Keith walked in the doors as what most would describe as a ‘fit guy’. He plays on a basketball league, chases after four kids and is up for pretty much any physical challenge. But he’s living proof that there’s always room for growth. Room to get stronger. Faster. Better. And he’s done just that.

His drive to do better started at a very early age. “I’m one of 7 kids. I had six brothers and one sister. It was always a competition at the house. Luckily, each of us had our own strengths and each of us found we were better at one thing. We each found our own path.  My younger brother could run for days. Another could wrestle. I was the agility guy and was pretty quick. Basketball became my thing.”

“Even when we get together now, it’s about who can best whom. We can be sitting around the table and someone will say ‘I bet I can stand over there and catch a grape in my mouth if you throw it to me.’ We totally egg each other on. We don’t know how to stop and we keep going until we find ourselves in the pool trying to catch a grape from across the pool while jumping in the water.”

Being competitive can be a slippery slope, but Keith always finds a way to look at the motivating and lighter sides of it. He enjoys one-upping people (mostly himself) by doing the kinds of things that keep a forty year-old young. “When I was a kid I saw a guy spinning a basketball on his finger for an hour. I was like ‘I can do that’, so I tried it. And I did it. Plus six minutes. Just for fun.”  He also does other things most of us wouldn’t think of.  Like dropping a phone on a ball… yep, for “fun”.

“I love stupid human tricks. I can balance anything on my chin”, he said. For journalistic integrity, we demanded he prove it. Here’s a shot of him balancing a barbell on his chin. Oh, and PLEASE do not try this at home. Or at the gym!

His competitive spirit is what also helps him find success at the gym.  “I love the WhiteBoard because it helps me to see where people are so I know what I can expect. I look at Dan P. a lot.   He’s a beast. And I see people like Jubar who just kill it. Sometimes I’m like ‘dang… how’s he doing that?! I haven’t even met the guy and I’m motivated. They might not know it, but I’m looking where they are and it helps me.”

But he doesn’t get caught up in what others are doing – it’s purely for motivation. He knows he’s on his own path and embraces it. “I want to do bar muscle ups, but I don’t make comparisons like that to other people. Things like getting more mobile or opening my hips might come easy for other people but are big wins for me.”

“I look back and see where I started. A few months after I joined I did the Labor Day Abbate Hero WOD. It’s a year later and I did about the same time – but I upped the bar from 115 to 135.” The numbers tell a story but it’s more than that. “Yes, I see improvements. And I feel stronger.”

And his gains play out beautifully in life. “ I have four kids. Four VERY active kids. We have a trampoline and we’re always in the backyard playing.   I see some friends and other dads who don’t have the energy or are drained after work.  I don’t want to be the dad who can’t keep up with their kids. CrossFit doesn’t take energy away. It gives me the energy. Plus it’s a lot of fun.”

With four kids and a job in residential solar power that finds him managing a team of 30 sales reps, training, selling, meeting clients and doing installs, pretty much everything else takes the back burner. “I’ll sleep when I’m dead”, he joked. But still, he’s the guy who reads the blog every night and gets excited by what he sees. He as ZERO planned free time, but carries a gym bag in his car in case a meeting cancels or he wraps early. “If there’s a jump rope, wall balls, running or sit ups, I’m there!”

“This place is my escape. The people I work with I work with all the time and I love them all. They are family to me. But here it’s different. No one’s asking me any questions. I don’t have to think about anything.”

“I used to go to regular gyms and there was always a basketball court. I’d get better at basketball, but never had the motivation to get better at anything else. I never did Olympic lifts. A ball would always trump working on strength or mobility. But CrossFit is actually like a team sport and I love that.”

One of Keith’s basketball teammates recently said to us, “He’s unstoppable right now. He’s relentless and filled with energy. He just doesn’t stop. It’s unreal.” Keith says, “I can definitely hang with those younger guys. The only downside is that my shot isn’t on as much as it used to be. And if I’ve done a big leg workout at the Cove, I feel it that night. So I plan my rest days around it. But losing energy on the court isn’t an issue at all.”

So what can we learn from him?  Especially on those days when you feel like there’s not a minute for yourself? “I take it day by day. I know I have work commitments I can’t miss, but I always have a change of clothes in case plans change. And I always look the day before so there’s even more motivation to come — like ‘that looks like fun’.”

The FUN he finds at the gym (and in life) is what makes Keith such an amazing and motivating force. “I love the people. I even like the loud music. All the 90’s rap. DMX. I love it all.”. Between his musical taste, his love of sport and his ability to live life fully, we should all try to grow up – or, rather, grow YOUNG – and be like Keith.

 

STRENGTH

 

Push Press

6-6-6-6-6

*increase weight each set

*after each set complete 12-15 DB Tricep extensions

P/PP Mods:

-Sub DB Power Cleans

-Incline Push Ups

 

WOD

 

For time:

400M Run

4 Snatch (power or squat)

30 Pull ups

400M Run

4 Snatch (power or Squat)

20 Chest to bar Pull ups

400 M Run

4 Snatch (power or squat)

10 Bar Muscle ups

 

*17 min Time Cap

 

Fitness: 6 Power Snatch (95/65) (20 pull ups each round)

Performance: 135/95

Open: 165/110

P/PP Mods:

-Sub 15 cals on Assault bike

-Sub 8 DB snatch

-30 Light or unweighted Barbell Rows / 20 Ring Rows / 10 DB strict press

 

Coach’s Tip: Continuing our Pressing cycle with some Push Press and accessory pressing with Tricep extensions.  Goal is to be able to increase weight each set of Push Press.  The metcon has an aggressive time cap so pick a weight for the Snatches that you can do in quick singles with minimal rest.

 

Keith teaching Marina and Holden the scaled version of Chin Barbell Holds…

 

WEDNESDAY WINS!  SANDEEP D.!

Today we celebrate one of our awesome night owls, Sandeep D.! If you don’t know him, it’s probably because you don’t take the 7:30p class, but he’s become a fan favorite FAST… and a coach’s favorite too!

Sandeep actually lives in New Jersey, but spends his weekdays in Columbia for work. He’s living proof that just because you live life on the road doesn’t mean you can’t live a healthy one.

He was born in India and moved to Mumbai when he was one. He played some sports in school – mainly soccer and table tennis. Sports in India wasn’t big at the time (other than cricket) so he kept busy doing recreational things to stay in shape.

He got married, had two kids (now 18 and 13) and came to the US when they were young. He initially thought it was a three-year plan, but the family has been here ever since. Not only is he away from home all week, he’s responsible for pressure-filled projects in construction including building tunnels, bridges and railways (think big stuff like LaGuardia rebuild and Washington Metro!).

Like most of us, he’s made himself the lowest priority for many years. Family, kids and work all took a front seat to his fitness (and being on the road all the time made it even harder), but since joining the Cove a few months ago, all of that has changed.

“I remember when my younger son was born I felt the responsibility of my older son should fall more on me so my wife could take care of the baby. I spent time knocking the ball around with him. He joined a soccer league. He’s so fraught with injuries including a meniscus tear – he basically has two knees in one. He’s got his one knee and a big bump on the side. He experienced ‘growing pains’ when he was 13 he was told to give up soccer and take on swimming to save his knees. He asked his doctor ‘how many days rest do I need?’. He said, ‘one month after each time the knee hurts.’ He said ‘okay, I can do that’. And so that’s what he does.”

“When I was young (before kids) it was all about me. When you have kids, your job is to keep telling them everything to do all the time. You tell them to keep going. You tell them ‘you got this’”. And his lessons clearly worked, but he soon realized he wasn’t practicing what he preached all those years.

“But then all of a sudden they’re grown. Now I have to tell myself everything I’ve told them for 18 years. I’ve been preaching this their whole lives, and now you’re back on the other side and you need to do what you’ve been telling them for yourself”

“I believe you need to lead by example. But my kids’ schedules were so crazy that I was only able to get in some running on the treadmill. With so little time you have to squeeze it in when you can. But honestly, the reason I started running was for him.”

And how he found CrossFit was also inspired by his kids. “My younger son goes on YouTube and finds crazy guys who do crazy things. He found The CrossFit Games on TV and we discovered Rich Froning. I’m a big Rich Froning fan.”

“I was really interested in what they were doing. Generally my go-to thing would be to run, but I knew I had to find a way to condition my muscles. I was getting weak. I was getting older. And I needed to my health as I also have diabetes.”

He knew he’d be in Columbia long term so picked up the phone and called the Cove. “I spoke to Brian and he said ‘ok, why don’t you just come’. When I came in he forgot for a moment it was me he spoke to and said ‘oh, you’re the Jersey guy’! After the first day at the Cove I said to Brian, ‘tomorrow I’m going to come back’. He’s said ‘next week when you finish foundations you can decide what you want to do.’ I said ‘it’s fine you want me to go through the basic classes, but I’m gonna sign up.”

“We hit it off just perfectly. He was my age and we clicked that first day. I didn’t think about the second or third day, I just knew I was coming in. I was excited but I had so much anxiety. The first day it hit me how out of shape I was when there were push-ups in a WOD and I couldn’t do a single one. I said to myself ‘I’m gonna fix it’. I used to be able to do 100. A few weeks later I could complete a set of five or six in each set. Every week I’ve hit a milestone. Week two I got some good squats done, week 3 I got my push-ups. And I’d say to Coach John or Josh, ‘See, I’m happy, I couldn’t do this before’”.

“I started three days a week and now am working up to four.” He comes in Monday night after work and leaves Thursday night after class to go home to New Jersey. And not only have his priorities shifted, his mindset has completely changed. “I started with ‘why can’t I do this?!’ Now it’s ‘I have to complete the workout; its just a matter of how’. And now I spend Thurs-Sunday back at home focused on eating smart, recovering and maximizing all the work I did during the week.”

Smartly, he made gradual change that he could stick to. “I started with the workouts and now have fixed the diet. I gave up starchy and processed carbs (rice, bread, etc). and eat tons of lentils, salads and fruits. And the byproduct of this change is that two weeks ago my doctor asked to do a blood test. My blood work, for the first time in two years, showed my diabetes was under control.”

“My family is so supportive. I’ll still go to my big family dinners, but they know I’m eating for my health now. My wife has been just amazing. She helps by packing my dinners for the week. She doesn’t want me to eat out and ruin all the work I’m putting in. So she takes care of me Monday –Thursday, even though she’s not with me.

 

Most of us would struggle with this unique lifestyle of being on the road all week, so look to Sandeep for inspiration. “This is how I live now. Rather than going to get a drink or eating out, I come to the gym. This helps me socialize too. If I’m home by myself I don’t know what to do with myself. I lived in a hotel for a long time and it can be lonely. Here there are awesome people that I can connect with. Anyone’s who sitting on the chairs I chat up and everyone is so great.”

Sandeep is now practicing what he’s preached all those years to his kids – and then some. If anyone is struggling with discipline with difficult schedules, seek him out. During the week, he’ll be up for anything. That is, as long as it involves a workout and healthy eating.

Huge congrats on all of your life changes Sandeep. To use your own words to your son, “you got this”.

 

 

STRENGTH

 

Shoulder to Overhead Tester

Take 15 minutes to find a 1 RM in this complex:

2 Push Press + 1 Push Jerk

 

P/PP Mod:

From Rack – 3/3/3/3/3 Push Press (no jerk – focus on stacking ribs over hips, avoid flaring of rib cage)

 

METCON

 

For time:

600/500 M Row

50 Double Unders

30 Push Press

 

600/500 M Row

50 Double Unders

30 Push Jerks

 

*18 min Time Cap

 

Fitness: 95/65

Performance: 115/75

Open: 135/95

 

P/PP Mod:

-Pay attention to coning during row, if coning during the pulll, keep chest upright, avoid leaning back

-50 Rope Waves

-From Rack – can opt for push press throughout entire WOD, if jerks don’t cause any leaking or excessive pressure or poor alignment, then jerks are Ok

 

Coach’s Tip: Our pressing test will be a complex and build off all the HSPU and PU work that we previously did.  The complex will be dictated by the 2 rep Push Press, the jerk should not be the limiting factor.  Timing wise the workout should be about 7-8 minutes for each segment. The load should not be unbroken, but done in big sets, 7-10 reps at a time.

 

Rocarla looking fierce and focused.   As always!

 

WEDNESDAY WINS!  ANDREA C.!

Today we celebrate one of our most fierce morning warriors, Andrea C.!  Not only is she one of the strongest and most determined athletes at the Cove, she’s also one of the sweetest.  She’s that bright light that makes those tough mornings so much easier for so many and we are thrilled she’s allowed us to feature her as this week’s Wednesday Win!

It’s hard to believe when you see her move that she wasn’t a lifelong athlete. “I didn’t play any sports — I was the anxious kid who always watched everyone else play.  I’m such a nerd.  In the summer when everyone else went to sports camps I went to science camps. I tutored other kids.  I literally sought out camps to do intellectual things.

My brother used to tease me and tell our friends that I was ‘just smart and pretty’”. Being an athlete is something she never saw in herself, even though others did.  “In middle school the coach, who was also my PE teacher,  asked me to try out for the track team. I said no and they persisted so instead I asked if I could be the manager.  They said yes because I think they were trying to get me comfortable with the idea of being on the team, but I didn’t want people to looking at me. I didn’t want to be the center of attention.”

Ironically, now her job IS to be the center of attention.  “I teach in front of classes that have anywhere up to 100 people.  It took me to my adult years to get comfortable.  I finally realized no was looking at me the way I thought they would.”

 

It also took her a long time to rethink her fitness and find the gym life she now loves.  “Even though I never worked out, I was always pretty fit.  I had two dogs – a Lab and a Bloodhound – and if I didn’t walk them all the time the house would be a mess!  So I walked them a TON!”

It wasn’t until 2013 that she found her first gym.  Let’s do the math:  Today she turned 33 (Yes, today!  Happy Birthday Andrea!) so it wasn’t until she was 28 that she stepped foot into a gym.   “It was a boot-camp, but it’s where I fell in love with lifting weights. I was around all of these super strong women and I loved it.  And then I got confident enough and started even lifting with the guys. I loved hanging out with the people I trained with.  We’d come early just to hang out and catch up on life. I felt like I was a part of a team.  It’s the TEAM that makes it easy”.

After we moved I found my way to CrossFit gym and loved it right away.  I belonged to another box and have dropped into so many that I really knew what a box could be.  And it helped me figure out what I really wanted from gym.  I came to the Cove with Jeff for the ‘12 Days of Christmas’ and it was so much fun.  One of the coaches said  ‘you should come back and do the free week trial — and I was like I want to sign up NOW.”

That’s why this extraordinary woman drives 25 minutes to be at the Cove six days a week at 5am (yes, she’s always the first one there well before the 5:30 start).  She even came in for the 5:30am class on her birthday when she had the day off.

“That’s the whole thing. I love working out with the am crew.   The guys are great and I love working out with them but the women are so strong — physically and mentally.  It’s so great to sit and talk to them and find out more about their background and what drives them.

I know I’m improving in part because who’s there.  We all know each other’s weaknesses so people know where you need to go and want to help you get there.  Natalie helped me push through to hit 305 on a deadlift last week and I never thought that would be possible. We all recognize where everyone is in their journey and it’s about trying to help each other find that breakthrough.  I remember the day we did ‘Annie’ I heard Nassim let out a yelp mid-workout. I knew immediately she got those first 50 doubles unbroken and we were all so happy for her.

That sign above the door that says, ‘The best part of your day starts now’– it is SO true.  There are times I come in for the competitor’s class on Saturday and think that Coach John has legitimately lost his mind. But afterwards I feel so good.”

Andrea is undoubtedly a seasoned athlete now, but what we are most amazed by is her ability to continually ‘break through’.  She’s well past the ‘CrossFit Honeymoon’, where every day is a PR and benchmarks are shattered.  She works hard for EVERY incremental win, every 5lb PR and better movement quality.

“I think it starts with consistency.  I come six days a week.  I try and come in early and try to play around with a few things because there is always going to be something to work on.  Sometimes doubles happen, sometimes they don’t. I’m working on ring muscle ups now and stringing HSPU.  It’s always evolving.  There’s always something to master.” 

And she is great making the time to do what she loves. “I love the Olympic lifts so I did the Barbell Club last time.  It was so great.  There were so few of us we could watch each other and learn from each other too.  And John could dive deeper into the nuances.  He would explain how things should ‘feel’ and really spend time on each position. You have to dedicate time outside class to do that, but you can really learn so so much!

The competitor’s class on Saturday mornings is awesome and comp training is just phenomenal too. There are days I wish I could just live in the gym, but I just can’t.  But before class I can do my thing in just a little bit of time. I can spilt it up and do part of my accessory work before or after class.  You really don’t have to be there too long to get the work done.

My nutrition is getting reeled in too.  I try to be really conscious of what I put in my mouth. I do Territory meals for lunch and some salads with protein for dinner.  Breakfast is usually a shake and eggs and turkey sausage. I just think about it more than I used to. I don’t love sweets so it really has to be REALLY good to tempt me.  Like those pumpkin bars that Ms. O’Donnell used to bring in…. those were amazing!”

And she does all of this with an added challenge.  “I was bit by a tick in March in 2017.  It took a long time to diagnose, but I ended up having Lyme’s disease.  And I now have rheumatoid arthritis as a result. At first I was just so tired, and there still days that crush me, but it could be so much worse.  My doctor said ‘CrossFit has saved you’.

It really did.  It saved me mentally and physically.  Some days I’m just cognitively and physically slow.  The Lyme is now being managed but I have rheumatoid arthritis as a result.  They gym has been a place that where I love being; even if my body tenses up, I can let go of things.  Even to be able to share this with Mattie, who’s also going through this — we check in on each other and that’s really cool.

And what about all that confidence she lacked when she was younger?  “I come in just wanting to get through the workout but when I leave I have so much confidence.  I used to be so concerned about people looking at me, but in the gym all of that goes away.  Even if I’m the last one working out – it still builds my confidence because I know I challenged myself. You will never get better by not being last at some point.  There’s always a way to push harder. You can up the weight on the bar or go for the doubles instead of singles.

I’m not saying it’s easy.  But you can’t just stand in front of a bar and wish it would lift.  You have to just keep at it.  The accessory work matters. It all matters.”

And while her brother teased her for being ‘just smart and pretty’, well, now he’s eating his words.  Now his Christmas gifts to her consist mainly of workout gear and fitness accessories.  AND he’s yet to work out with her.  We might argue he’s afraid he can’t keep up and she’ll start calling HIM ‘just smart and pretty’.  Call her whatever name you want, but the list of amazing attributes is LONG.  We’re so proud of what she’s accomplished and we can’t wait to see what’s next.

 

 

STRENGTH

 

5 Sumo Speed Deadlifts (fast on the way up, reset and control to the bottom)

5 High Box Jumps

4  Rounds

 

 

METCON

 

100 Double Unders

20/15 Cal Bike

15 Hanging Power Cleans

2 Rnds

12 min Cap

Fitness: 115/75 (200 Singles)

Performance: 155/105

Open: 185/125

Coach’s Tip: Last day to work on our deadlifts before we restest!  We deload and work a little speed to prep for the big day next week.  The speed focus should only be on the accent.  The Met con is heavy and spicy.  100 Dubs should be 1-2 minutes the bike should be 1-2 minutes and the cleans should be heavy in singles or sets of 3.  No rest going back into the second round so that might be a little slower but the goal is to hit the rounds in about 6 minutes. We went long yesterday.  Today is about going faster!

 

Andrea’s overcome her anxiety about people watching her and it’s a really good thing.  Because we are ALL watching. In awe!