Congrats to all our CF4CF competitors!
CONGRATS TO ALL OUR CF4CF COMPETITORS!
We had a big group of athletes competing in the CF4CF (CrossFit For Cystic Fibrosis) competition on Saturday and we couldn’t be more proud of their performance! For some it, was their first out-of-house competition and for others it was their first in a LONG time! And a huge thanks to Mattie C. who has brought us all the tires over the last months so we could practice and be ready for new tricks!
Not only can competitions to be a fun way to push yourself outside of your comfort zone, its a great way to bond with your fellow Covies (and the broader CrossFit community). If you are interested in signing up for a competition, talk to us and we can help steer you to the one that’s best for you!
REMINDER: FREE FOUNDATIONS THIS WEEK
STRENGTH WOD
Push Jerk 3/3/3/3/3
(build up in load)
WOD
30/21 Cals on the Assault Bike
30 Push Jerks
30 KB Swings
30 Push ups
Fitness: 95/65 (40 Push Press) (40 KB Swings 35/26)
Performance: 155/105 (53/35)
Open: 165/105 (70/53)
Coach’s Tip: Go heavy on the strength portion and focus on technique so the barbell feel light in the Metcon! This workout should be a sprint and completed in under 10 minutes. Ideally times will be closer to 8 or less, so if you see that clock ticking away and you have a lot of work left to do, pull some plates off the bar and/or cut the volume on the reps!
SUPPORT YOUR FELLOW COVIES AND FOR A GREAT CAUSE!
We have a big group of athletes competing in the CF4CF (CrossFit For Cystic Fibrosis) competition on Saturday, so come on out and support them this weekend! We hosted this competition last year at the Cove and it was a blast. This year it will be at True Core CrossFit in Annapolis!
Not only is it a fun competition, CF4CF is an organization dedicated to using competitive fitness to improve the quality of life of individuals living with cystic fibrosis. We love their line “Breathing hard so others can breath easy”. If you can’t make it to the competition, consider making a donation to this great cause!
CHECK OUT CF4CF HERE
YOGA THIS SUNDAY!
Reminder that we are ON for yoga this Sunday at 8:15am! Bring your own mat and an open mind!
WOD
4 minutes on 1 minute off for 20 minutes
500/400 M Row
12 Front Rack Lunges
Max Power Cleans
Fitness: 95/65
Performance: 115/95
Open: 135/95
Coach’s Tip: Just the met con today, so we’ll get in a good warm up prep well for the Metcon. The goal would be an above average pace on the rower (about 1:50-2:00) and get off the erg to hit 12 front rack lunges in a row. That should give you about 1 minute for max cleans. If you have less time than that in round one, keep in mind the time on max cleans will only get less. The most effective scale here would be to take 100-200 M off the row.
]]>CF4CF This Saturday!
SUPPORT YOUR FELLOW COVIES AND FOR A GREAT CAUSE!
We have a big group of athletes competing in the CF4CF (CrossFit For Cystic Fibrosis) competition on Saturday, so come on out and support them this weekend! We hosted this competition last year at the Cove and it was a blast. This year it will be at True Core CrossFit in Annapolis!
Not only is it a fun competition, CF4CF is an organization dedicated to using competitive fitness to improve the quality of life of individuals living with cystic fibrosis. We love their line “Breathing hard so others can breath easy”. If you can’t make it to the competition, consider making a donation to this great cause!
CHECK OUT CF4CF HERE
REMINDER: FREE FOUNDATIONS NEXT WEEK
WOD
100 Pull-Ups
400 Meter Farmer’s Carry (heavy, swap weights as often as needed)
90 Wall Balls
200 Meter Farmer’s Carry
80 Burpee Box Jump-Overs (24″/20″)
400 Meter Farmer’s Carry
30 Min Cap
Coach’s Tip: No fitness, open or performance today weight recommendations today! Use your best judgement on how heavy to go. The key to this one will be partnering with someone who has the same goal, but, the movements and reps do not need to be split evenly. Think more about using your strengths instead of what weaknesses will be exposed!
