Tuesday, July 25th 2017
Today we tackle the “Chief”! Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. “The Chief” honors and recognizes all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.
We will be scoring FULL ROUNDS only which makes it even more challenging but a ton of fun.
Coach’s Tip: Push Ups are always the issue with this WOD, so make sure you are super warm and work on full range of motion. Quick barbell cycling will help (even with only three reps per round) and make sure you hit that depth on the air squats and fully open those hips for a clean rep!
The 6:30am class hit the asphalt for a sunrise workout last week…
Pool WOD RSVPs Needed!
RSVP FOR THE POOL WOD!
Please join us for the second annual Cove Pool WOD on August 19th! This was an incredible event last year and we encourage everyone to attend! A huge thanks to Kim, Steve, Justin and Jenna M. for making this happen. We will have the pool to ourselves for an hour before it opens and plan program somethings special for the occasion! Don’t worry if you can’t swim well (or at all!) as we’ll have plenty of scaling options for everyone.
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. 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!). 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)! We will send a potluck sign up sheet out in the weeks before.
RVSP for the event on the FB page HERE
SKILL WOD Turkish Get Ups 6 Total (three per arm) 30 Second side plank (30 on each side) x 3 WOD
30 Alternating 1 Arm DB Snatches
20 Box Jumps
10 Burpees
12 min AMRAP
Coach’s Tip: The skill WOD will be a nice shoulder warm up for the metcon, so really dial in on good form and technique. The DB Snatches come from the ground, so please make sure you keep that chest up every time (no hunching over to grab it off the ground!). We are only going 12 min, so make the most of it and push hard the whole time (this is not a slow and steady kinda day). Strive for somewhere between 2-4 rounds!
Sammy J. is only two months into CrossFit and his gains are extraordinary! He even signed up for his first competition in September. Amazing.
Yoga Today!
To take advantage of more ‘quiet time’ before Open Gym, yoga this Sunday will start at 8:15 again. If you have a mat please bring it. But for those coming at 9 for Open Gym, feel free to start working out! Yoga folks know that this is part of the deal! You may see some new faces from CrossFit Federal Hill (CFH is closed for the Level 1 Certification course) so give them a warm welcome!
The best part about CrossFit is not just what happens IN the box, it’s what it allows you to do OUTSIDE the box. Huge congrats to Hugo, Melissa, Cristi and Julie and crushing the Spartan Race this weekend!
Handstand course starts tomorrow!
LAST CHANCE TO SIGN UP!
We have just a few spots left for the handstand classes that start SATURDAY AT 8AM! The classes will focus on the following:
WOD
3 Min AMRAP
400 M Run
Max Squat Cleans
Rest 2 minutes
4 Min AMRAP
400 M Run
Max Squat Cleans
Rest 2 minutes
5 min AMRAP
400 M Run
Max Squat Cleans
Fitness: 115/75 (Max Front Squats)
Performance: 135/95
Open: 185/125
Coach’s Tip: The load should be heavy today. Spend the warm up focusing on good squat mechanics The time domain goes up as you get more fatigued, but each run should be attacked fully so you can get more time on the squat cleans/front squats.
Two of our fierce…and beautiful…competitors!
