Saturday, May 13th 2017
STRENGTH WOD
Front Squats (build up in weight)
5/5/5/5/5
WOD
15 Thrusters
15 Burpees
3 Rounds
Fitness: 75/55
RX: 95/65
RX+: 115/75 (burpees over the bar)
Coach’s Tip: This workout is quick and dirty! After a week of some LONG workouts, this should be fast and leave you on the ground making sweat angels after. The 15 thruster should be unbroken on first first round. After that, try for at LEAST sets of five.
The look of absolute determination… or complete dread?
Helen Won't Stop
PARTNER WOD
Helen Won’t Stop
400 M Run
21 KB Swings
12 Pull ups
32 min AMRAP
Fitness: 35/26
RX: 53/35
RX+: 70/53
Alternate Rounds. You do one round then your partner does the next.
Coach’s Tip: It’s a long partner workout but there should be good rest intervals between sets. You will start fresh for each run so you want to try push a solid pace. Pick scales (distance or volume) that will allow you to do a round in or around 4 minutes.
Lots of chatter on the Cove Club FB page about partner WODs this week. No matter who you partner with, we promise you with BOTH have a great workout. Just ask Taylan...
Countdown to Murph
TIPS TO TACKLE MURPH!
Americans celebrate the lives and honor the memories of their fallen soldiers every Memorial Day. As CrossFitters, on this day (May 29th), Navy SEAL Lieutenant Michael Murphy is memorialized by thousands of people completing the CrossFit hero WOD (workout of the day), which is titled “Murph” in his honor. This is meant to be a day for community and remembrance, and we want everyone to have FUN and stay HEALTHY as they tackle this challenging WOD.
Tuesday’s workout (Run, Cindy, Run) was meant to give you a taste of what May 29th will feel like. We hope you paid close attention to movement/form and used it as practice for how to pace yourself throughout. We ask that everyone comes that day with a game plan and STICKS TO IT. We’ll have numerous ways to approach (and scale) the day, but wanted to get you thinking about your options sooner than later. Here are some ways to think about tackling the workout itself:
- Break up the reps in easy bit sized pieces. Most people opt for 5 pull ups, 10 push ups and 15 air squats (for 20 rounds) to get to the 100/200/300 total rep count
- For most, the PUSH UP is the first to fail. If this is an area of weakness for you, consider breaking up the push ups even more. Go 5 push ups, 5 pull ups, 5 push ups, 15 air squats (for 20 rounds).
- Consider doing “TEAM MURPH”. Find two or three friends (or we can pair you up) and split the volume. For those of you who love partner WODs, this is a super fun way to attack the day!
- HALF MURPH is a great option as well. You can cut the runs to 800’s and then hit 50, 100, 150 reps. We still STRONGLY advise you break up the reps it smaller sets!
- Or you can just do it as an AMRAP. Let’s say 30 minutes is a good “feeling” time cap for you. Go for a run then do a 10 or 12 minute “Cindy”. Then hit another run! Cap yourself at 30 minutes.
We will be posting numerous tips and recommendations for how to tackle this workout on the day itself, but will also be providing information on how to be well prepared leading up to the day (everything from hydration to handcare). Please take the time to read it all!
STRENGTH
8-10 Toes to Bar
8-10 Ring Dips
4 Rounds
WOD
PART ONE
10 Minute AMRAP
15 Slam Balls
10 Burpee Box Jumps
Fitness: Burpee Step Ups
PART TWO
10 Minute AMRAP
15 Slam Balls
10 Burpee Box Jumps
5 Ring Dips
Fitness: Burpee Step ups/10 Box Dips
Performance: As written
Open: 10 Ring Dips
Coach’s Tip: For the skill we are looking for solid technique and efficient movement (no crazy swinging singles for the toes to bar!). For the metcon it is pure engine. Pace yourself on the burpee box jumps/step ups. Find that speed you can maintain and try to hold that throughout.
Coach Condons. Who wore it better?
Wednesday Wins! Team "Run, Row, Ride"
So what drives them to spend so much time on the erg? To make this kind of massive commitment in energy and time? No matter which one you ask, you’ll hear two common themes. The first is that it took them outside their comfort zones. It was a challenge they never thought they could possibly do before now. Nine months ago, none of these athletes even considered themselves ‘athletes’; now they are part of an elite rowing club.
As if rowing 1,000,000 meters isn’t enough, they added another challenge to the list: rowing a full marathon. Yep, that’s 42,195 meters in one sitting. Meredith and Corey completed it last week and Nassim and Julie hope to hit it this weekend! To put this in perspective, that’s working on the erg for around FOUR HOURS. Burning over 2,000 calories. And nursing a bit of a numb bum when it’s over.
So much has changed in these last 8-9 months for these athletes. As Corey said, “If you’d told me 9 months into my CrossFit journey that I’d row 42,195m in one sitting, I’d laughed in your face. I actually wasn’t a fan of the rower until I did the 200k in December. In putting such a large number out there, it forced me to learn to like rowing and has also been beneficial for me in building my endurance.” We hope this amazing group provides you with motivation, inspiration and a desire to step outside your comfort zone — AND to make a change in someone’s life through the charitable act of giving!
SKILL WOD
WOD
COACH’S TIP: The focus today will be on core and lower body since you’re shoulders are likely a little toasty from Run, Cindy, Run! For the Bulgarian split squats, focus on range of motion before loading too much (no weight is OK!). Shoot for 3:00 per round (ladies might be longer due to the row) but this should be a quick burner Metcon. The clean weight should be heavy and challenging. It’s ok to go in fast singles for each set of 10.
A whole new kind of Daddy/Daughter “Dance”…
