Build that Engine
ENGINE CLUB!
We have had such interest from athletes looking to improving their conditioning (and specifically running) that we will be launching an “Engine Club”! This is a four-week class that will be lead by the Engine Mom herself Coach Maria.
The four weeks will include:
– Running technique: specifically focused on the “Pose Method” of running
– Pre and post run mobility
– WODs specific to run conditioning through speed work as well as longer endurance workouts
– Video analysis to improve run technique
– Private Facebook group to share video / mobility drills and for additional support
This club is open to all members at Cove and is appropriate for all running backgrounds. We will meet once a week on Wednesday evenings between 7 and 8pm starting on October 11th. The cost of the program is $60 and you can sign up at the following link. For those that love or hate running this is your chance to get better with a lot of other great folks. This will be open to friends and family if you know a “non-Covie” who might be interest.
Plan on coming (or staying after the comp) for some pot luck-style food and drink. We’ll post thread on FaceBook, so just let people know what you plan to bring!
Spend 10 minutes working on Doubles
If you have doubles down try the “Flight Simulator”
5-50-5 (in increments of 5 up to 50 then back down)
All sets must be unbroken
40 1 Arm DB Push Press (alt every ten)
30 Sit Ups
60/50 Cal Row
30 Sit Ups
40 1 Arm DB Push Press (alt every 10)
Clash at the Cove Wod 2
CLASH AT THE COVE
Each team has 6 minutes to find a 1 RM Clean and Jerk and Snatch. We will combine the total of the two lifts to score this workout.
Two barbells will be provided to each team and they are responsible for loading their own barbells. Prior to the start of the wod the team will let the judge know which lift each athlete is attempting. Before the athlete can execute the lift the athlete will write on the whiteboard the weight they are attempting. Only one lift can be executed at a time as the judge must confirm the completion of the lift.
Snatch
Must start from the floor, and declare to judge what the weight on the bar is for the attempt. Only 1 person can lift at a time. The lift can be a power snatch, or squat snatch, and if the person wants to go from the hang they can do that as well. Bar must start on the floor and snatched to the overhead position, with full lockout at top, standing the rep up where the judge gives the good lift command. If the athlete drops to one knee at any point during the lift, the lift is over.
Clean and Jerk
Same Standards as snatch in terms of the bar starting on the floor and being cleaned to the shoulders. Can be a power clean or squat clean, and can also be cleaned from the hang. The shoulder to OH position can be achieved in any form of the following, strict press, push press, push jerk, split jerk or squat jerk. Finishing the rep is full lockout overhead, with both feet together. Again the judge will give the good lift command before the bar is dropped. As above if the athlete drops to one knee during the lift, the lift is over.
Each athlete can take as many attempts as they want in the 6 minute time frame, and they can go up and down in weight as they please.
400 m Run
10 Deadlifts
12 Hanging Power Cleans
14 Front Rack Lunges
4 Rounds
Fitness:95/65
Performance:115/75
Open:135/95
#relationshipgoals
Running Clinic 9a and Open Gym 9a-Noon!
“GUEST” COACH TODAY!
Back Squat or OHS
50-60%
8/8/8/8
0-6 minutes
35 Burpees
35 KB Swings
Max Pull ups
6-7 Rest
7-13
30 Burpees
30 KB Swings
Max Pull ups
Fitness: Pull ups (35/26)
Performance: Pull ups (53/35)
Open: Chest to Bar (70/53)
Coach’s Tip: Loading should be light we are taking this week to de-load. But don’t worry… we will hit the squatting hard next week. For the Metcon, you should have at least 1 minute on pull-ups, so scale the other movements appropriately!
CLASH AT THE COVE WOD 1
WOD 1: “THE DIRTY DOZENS”
“Dirty Dozens”
Men’s RX:
12 Thrusters at 115lbs
12 Burpees Over the Bar
12 Pull Ups
10 Minute AMRAP
Men’s Scaled:
12 Thrusters at 75lbs
12 Burpees Over the Bar
12 Jumping Pull Ups
10 Minute AMRAP
Female RX
12 Thrusters at 75lbs
12 Burpees Over the bar
12 Pull Ups
10 Minute AMRAP
Female Scaled:
12 Thrusters at 55lb
12 Burpees Over the Bar
12 Jumping Pull Ups
10 Minute AMRAP
As a team, perform the rep scheme as prescribed. Partners can divide the work between the two athletes however they wish, but 12 reps of each movement must be done in the above order. The total score will be rounds plus reps in 10 minutes. Athletes must transition to each station TOGETHER. For example, if athlete B finishes the 12th rep on the Thruster, athlete A cannot begin their pull-ups until athlete B is at the rig.
Thruster: This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees on the squat portion of the Thruster. A full squat clean into the Thruster is allowed if the bar is coming from the ground. The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.
Pull-up: Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. No mixed grip or reverse grip. The hands must be in an overhand grip with palm facing away from the athlete which is the standard pull-up grip. If an athlete performs a pull-up with a mixed grip or a reverse grip it will be considered a No Rep. The arms must be fully extended at the bottom. At the top of the pull-up the chin must break the horizontal plane of the bar. If the chin does not clearly rise above the horizontal plane of the bar then it is a no rep. If the elbows and shoulders do not reach full lock out at the bottom of movement it is a no rep.
Jumping Pull-Ups: A standard height from which to jump will be set for each person. Standing straight-up and arms full extended overhead, 3” from the base of the person’s wrist must fully clear the top of the pull-up bar. When starting each jumping pull-up, bend the knees in order to squat down slightly and fully extend arms (arms must be at full extension at the bottom of the pull up). Jump and pull the chin above the horizontal plane of the bar.
Burpees Over The Bar: Athletes will begin this movement by moving downward until their entire body makes contact with the floor. This means chest, abdomen, legs, etc. are in contact with the ground. Head may not be over the top of the bar. If the head is over the bar the rep is a no rep. They must stand back up and start again. They may then step up or jump back up to standing. Once in the standing position the RX athletes will then jump over the bar with 2 foot take off and land on the other side of the bar with a 2 foot landing. If an athlete jumps with one foot or skips over the bar it will be considered a No Rep. Scaled athletes may step over. Athletes may be lateral to or facing the bar while performing the burpee. It is not required that hips reach full extension before jumping. If an athlete hits the bar on the way over it will still be considered a good repetition as long as both feet land on the opposite side of the bar from where they performed the burpee portion of the movement. If an athlete ends up with one foot on one side and the other foot on the burpee side it will be considered a No Rep. The rep is complete when two feet hit the ground after the jump (or step) over the bar.
This free clinic is designed to:
- Teach proper running technique to be more efficient
- Help you get faster
- Improve endurance / engine
- Improve overall fitness and performance in CrossFit
- Improve your mobility and flexibility to support a lifetime of running
In this clinic we will:
-
- Discuss common faults with running technique and how to improve
- Focus on specific running drills that can be practiced during warm ups
- Learn mobility exercises specific to pre-running WOD
- Complete an engine WOD
- Mobility for post-run WOD
Subhash, our new morning regular, is crushing it already!
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