14.1!
SKILL WOD
10 1 Legged DB Deadlifts
10 Bird Dogs
10 Hollow Rocks
COVE WOD
“14.1”
15 Power Snatches
30 Double Unders
10 Minute AMRAP
Fitness: 45/35
Performance: 75/55
Open: 75/55
Coach’s Tip: Open WOD 14.1 is a repeat of the Games’ first-ever open workout (11.1) in 2011. Start out with a strong and steady pace for the workout and try to maintain it till the last minute, then kick it into high gear. You’re heart rate will be spiked from early on so establish a strong pace and stick with it. Rich Froning won this workout in the first Open with a rep count of 448… which is almost 10 rounds completed!
Elizabeth is THE definition of inspiring…
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Wednesday Wins: The Cove Challenge Men!
WEDNESDAY WINS! BRENT L., KEVIN R. AND COREY N.!
One year ago Brent, Kevin and Corey joined our six-week Men’s Challenge looking to make a change. And wow… did they! 
Deciding to make a positive change in your life is something a lot of people often contemplate, but very few actually DO anything about it. These three men not only jumped in feet first, they’ve been swimming in the Cove waters for a full year now.
Instead of getting a cake or going out for drinks, they celebrated their one year anniversary of CrossFit (and the Cove) by re-doing their very first workout here. And the results of their hard work paid off big time.
On day one (and then one year later) one their workout consisted of:
200M Run
20 Goblet Squats
15 Ab Mat Situps
10 Push Ups
12 Minute AMRAP
Kevin increased his number of rounds by 1 full round and 8 reps AND upped the KB weight from 26 to 35lbs.
Corey improved by almost 2 full rounds and also increased the weight used.
And Brent increased by almost 2 rounds and did full range pushups and sit ups (vs. scaling the movements the first go around).
This is why we love CrossFit. Data doesn’t lie. These guys have got stronger. More flexible. And so much more resilient. After their first workout they laid on the ground sprawled out. Many of us do that after a workout, but they laid there a LONG time. After the retest they were hi-fiving, hanging out and laughing like nothing had just happened. What you do IN the workout matters, but how you recover is one of the ultimate measures of good fitness.
In addition to the story the numbers tell, the last year has been a game changer for them on so many levels. One came to us as a former smoker who couldn’t run 200 meters without gasping for air. Another had little energy to play with his active boys. And now it’s a whole new ball game. From building capacity to lift more and increasing their engines, they also find life outside the box is just more fun. They approached it not just as a workout routine, but a lifestyle change… and it worked.
When you see these guys at the gym, congratulate them on a job well done. And if you know anyone looking for a change or on the fence about the this CrossFit thing, tell them about these three fine men. Not only have they changed their own lives, they’ve changed ours!
WOD
15/10 Assault Bike Cals
20 Push Ups
30 KB Swings
40 Air Squats
-Rest 2 minutes-
4 Rounds for Time
Fitness: 35/26
Performance: 53/35
Open: 70/53
Coach’s Tip: The push ups are likely to get most people with this challenging Metcon, so scale the volume accordingly. We would rather see few GOOD reps than lots of bad ones.
Yessica demonstrating pure beauty. On every level…
New strength cycle starts today!
A huge thank you to the Steve, Kim, Jenna and Justin M. for hosting us all for our 2nd Annual Pool WOD! It was a beautiful day filled with even more beautiful people doing amazing things together. THIS is community at its finest!
NEW STRENGTH CYCLE!
Drumroll please… Our next strength cycle will be SQUATS! Athletes, depending upon your performance track and overall goals, will focus on either the BACK SQUAT or OVERHEAD SQUAT! Squatting is essential to so many things we do at the box (and in life) and perfecting this movement and increasing our capacity translates to so many things to live productive and healthier lives! But don’t think this is all about getting great legs and a nice butt… we’ll be working a ton on mobility, core stability and overall body awareness.
Because many people can gut out a single ugly rep, we are making the benchmark for this cycle a THREE REP tester. It’s a LOT harder to lift a heavy load three times if form is not at it’s finest. It’s not just the number you lift, it’s about HOW you do it!
STRENGTH WOD
Take 15 minutes to find a 3 RM Back Squat or 3 RM OHS
COVE WOD
In 7 minutes
500 M Row
40 Burpees Touch a Target
Max Pull ups
Fitness: Pull Ups
Performance: Chest to Bar
Open: Ring Muscle Ups
Coach’s Tip: For the Metcon, pace yourself on the row. Even though it’s a short distance, the extra ten seconds you might gain by going harder will bite you in the long term. Think about trying to maintain a 1-2K pace and get right after the burpees. Recover and catch your breath during the first few (not before) and then pick up the pace!
“17.P”
POOL WOD SATURDAY!
Please note there ARE regular 9, 10 and 11a classes on Saturday at the Cove!
If you missed last night’s epic Pool WOD announcement, check out Coach John on the Cove Club FB page. It’s one of the best things we’ve seen in a LONG time…
If you are coming on Saturday to the Pool WOD (which we hope you are!) 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. The workout will start at 11am SHARP at the North St. John’s Swim and Tennis Club. 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!). Details about the day can be found on the FB EVENT PAGE HERE.
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)! You can sign up to bring something on the POT LUCK SIGN UP SHEET HERE.
COVE STRENGTH WOD
Squat Snatch 2/2/2/2/2/2
*6 sets of 2, build up in weight.*
COVE WOD
30 Power Snatch
30 Overhead Squats
30 Thrusters
Fitness: 75/55
Performance: 95/65
Open: 115/75
Coach’s Tip: We’ve put a lot of work in with our shoulders and legs over the last few days, so use the strength portion to focus on form, not weight. The metcon should be a weight you can move fairly easily. With a time cap of 12 minutes, that gives you 4 minutes a segment.
POOL WOD
Fitness 2 laps (each) 100 Lunges 1 lap (each) 80 Pushups 1 lap (each) 60 Squat Jumps 2 laps (each)
Performance 2 laps (each) 100 DB Lunges 1 lap (each) 80 1-arm DB Snatch 1 lap (each) 60 1-arm DB Thrusters 2 laps (each) 50/35
Open 2 laps (each) 100 KB Lunges 1 lap (each) 80 1-arm KB Snatch 1 lap (each) 60 1-arm KB Overhead Squat 2 laps (each) 53/35
Sub for laps- bear crawl down, jog back or run the lap in the pool!
Larry J. with his post-WOD cash out!
