Saturday Running Clinic Is On!
RUNNING CLINIC SATURDAY 11:30am!
- Teach proper running technique to be more efficient
- Help you get faster
- Improve endurance / engine
- Improve overall fitness and performance in CrossFit
- 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
We will be offering this to other CrossFitters in the area, but want our Covies to have first dibs. So if you have a friend at another box, let them know. But reserve your spot first!
STRENGTH WOD
Take 12 minutes to
Find a heavy 1 Rep Power Clean for the day
WOD
30/20 Cals on the Assault Bike
30 Sit ups
30 Power Cleans
30 Box Jumps
30 Burpees
Fitness: 75/55
RX: 95/65
RX+:115/75 (GHD Sit ups)
Coach’s Tip: Note the barbell weights are light. Think fast elbows and speed through the 30 cleans. There are only 30 reps in each movement so try to speed through each one.
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Cinco de Mayo at the Cove
HAPPY CINCO DE MAYO!
PARTNER WOD
From 0-5 minutes
Max Strict Press (bar comes from the ground)
From 5-10 minutes
Max Front Squats
From 10-15 minutes
Max Slam Balls
From 15-25 minutes
Max Rounds of Cindy
Fitness: 75/55
RX: 95/65
RX+: 115/75
Coach’s Tip: We continue our strength cycle with a little strict press volume work mixed into the metcon today! The first 5 minutes will be slower, so leave a few in the tank not blow out a max effort set in the first 30 seconds. The front squats and slam balls, however, should be pushed hard. With Murph coming soon, we’ll have some fun mixing in Cindy today. You’ll see a lot more of this over the next few weeks! This part of the METCON should run as follows: Partner A does Pull Ups, Partner B does Push Ups, Partner A does Squats, Partner B does Pull Pps. This way the movements rotate evenly.
Lydia and Brian M….#relationship goals
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Thursday, May 4th 2017
STRENGTH WOD
WOD
COACH’S TIP: This is one of those that looks fairly easy on paper, but is freaking hard when you get to minute 10. The goal should be to step of the rower, walk over to the barbell and hit three quick singles. Have at least 30 seconds rest to get back on the rower. Check out this sweet video about bar path (shameless CrossFit Fed Hill plug) HERE
Hassan is one of our most consistent early birds … and he’s crushing it at the Cove!
Wednesday Wins — John J.!
Today we celebrate one of the fiercest, but also one of the most FUN athletes here at the Cove — John J. If you are lucky enough to spend time with this guy, you know he’s one of the most solid, humble and thoughtful guys out there (not to mention a great dancer!). And if you’ve ever worked out with him, you know he’s a force to reckoned with. Most would argue he came to us “fit” eight months ago, but his journey here (and growth since) have been nothing short of extraordinary.
John leads a very busy life and by the nature of his job as a doctor, we’d argue it’s also one of the most stressful. This demands of long hours and career pressures often results in poor nutrition and inactivity — an issue prevalent among his peers. But for him, the Cove offers that respite that, for an hour each day, he can forget the pressures of the outside world. “I was really struck by the sign of the “best part of your day starts now” over the entrance and I really believe it. I love that I can come in here and my brain turns off. After a long shift, I get a workout in and it relaxes my mind so I can rest afterwards.” John now packs his own meals for work but he’s not afraid to use caffeine as a “pre workout supplement” after a long shift, but heck, it works!
With school loans and starting a new life with his amazing wife Ashley, keeping expenses down was a priority (as it is for many of us). There was once one a time when he perceived CrossFit to be such an expensive thing but now sees its value. “I would now cut so many other things.. even my cable… before ever thinking of canceling my Cove membership!” And now CrossFit doubles as a date night. “It’s a total couples activity for Ashley and me and we love the partner workouts. We met in 9th grade so it’s yet another common interest we both have now.”
It’s hard to believe looking at him now, but at a younger age he was overweight and ate a diet of McDonalds every day. His brothers also were overweight during their childhood years but they have all found a love fitness as they matured. John started doing personal training in college to pay his bills “but didn’t really enjoy it as people weren’t very motivated. It’s such a different experience at the Cove in a class where you feel connected to the people around you. You want to be there because of the experience you share with each other.”
“I’m amazed by the connection between people at the gym. #Coverunsdeep! I’m so impressed with the coaches at the Cove too because they practice what they preach. In the past I’ve worked with personal trainers that were really overweight or not motivated to be fit themselves and that bothered me. And I love the diversity of our members as we have athletes of every age here.”
And while he doesn’t see CrossFit being a “competition”, he’s found his personal competitive spirit here at the Cove. The Open’s 17.3 (snatches and chest-to-bars) was a big victory for him. He’s long struggled with snatches and recalls times when he even hit his head on the bar trying to get up 135 unsucessfully. Now he’s hitting that with ease time and time again. “Everything is just getting better. My movement, My strength. My conditioning”.
John may not have aspirations to get to compete or even do well in the Open. But the problem is that he’s THAT good. And he can probably go farther than even HE knows. And because he’s so humble, you’ll never hear any of it from him. But the gig is up, John. No pressure… but we’ve all got our eye on you: 2018 all the way! That, or it’s toss up for the mirror ball on Dancing with the Stars.
SKILL WOD
6 Wall Slides
20 Banded Pull Aparts
10 Ring Rows
4 Rounds
WOD
10 Deadlift
10 Burpee
____ Double Unders
12 min AMRAP
Fitness: 185/125 (30 DU)
RX: 225/155 (50 DU)
RX+: 225/155 (60 DU)
COACH’S TIP: The Skill WOD is all about shoulder health. Make the ring rows challenging and strive for a more horizontal angle than you’ve done in the past. “Open” athletes should strive to get their feet on a box and be working the movement in a slow controlled manner. The deadlift should be moderate to heavy weight today (something you can move in a set of 10 for the first round or in quick sets of five).
Pure inspiration…
