Bromance WOD and Whiskey AND Running Clinic Details
We are offering a FREE running clinic this coming weekend! It will run from 11:30a to 1p on SATURDAY, MAY 6th. Here are the details. We will have a limited number of spots so SIGN UP HERE!
- 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!
SKILL WOD
10 Minutes of Running Drills/Mobility
WOD
400 M Run
40 Air Squats
20 KB Swings
4 Rounds
Fitness: 35/26
RX: 53/35
RX+: 70/53
25 min Cap
Coach’s Tip: The forecast says its a perfect day to run, so let’s do that! We’ll be spending the first part of class working on some running drills/warm up that should translate directly to the Metcon. Keeping a nice steady pace on this WOD will be important, so don’t go all out on any one movment, but JUST KEEP MOVING! If you think the first round will take you more than five or six minutes, let’s consider scaling back the distance on the run to a 300 and/or lowering the rep count on the squats/swings!
Patrick S. has been at it only a short while and is already crushing it at the Cove. We (and Jessica) are thrilled to have him here!
Running Clinic This Saturday!
RUNNING CLINIC SATURDAY 11:30am!
We are offering a FREE running clinic this coming weekend! It will run from 11:30a to 1p on SATURDAY, MAY 6th. Here are the details. We will have a limited number of spots so SIGN UP HERE!
- 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
3 Strict Press
10 Diamond Push ups (or hands as close as possible)
10 Skull Crushers
1 Min Rest
4 Rounds
WOD
10 Clean and Jerks
30 Sit Ups
3 Rounds
10 Minute Time Cap
Fitness: 95/65
RX: 135/95
RX+: 155/105 (20 toes to bar)
Coach’s Tip: The strength WOD will put some demand on the shoulders and triceps and remember it is NOT for time (so we put in a minute of rest to make sure you DO give yourself a chance to recover). As always, we are looking for QUALITY here. Consider using a barbell (in the j-hooks) for an elevated push up as a scale today. In the WOD there should be some barbell cycling today, not all singles. The workout should b done in under 10 minutes.
Aaron T. making box jumps look easy. This guy pretty much makes EVERYTHING look easy!
Open Gym 9a-Noon
OPEN GYM 9a to NOON
Toy time!
TIME TO PLAY!
WELCOME FED HILL!
WOD
1 Rope Climb
20 1 Arm DB Snatches (alternating arms)
30 Sit Ups
50 Double Unders
4 Rounds
Fitness: 35/20/Seated Sled Pull
RX: 50/35
RX+: 50/35/15 GHDs/2 Ring Muscle Ups
Coach’s Tip: The legs get a break from yesterdays thrusters, but the forearms will be feeling this one! While the clock will be running, use this as an opportunity to work on really solid form on the Snatches. You’ll be doing 80 snatches total and if you recall 17.1, having a good tight core and a flat back is key to feeling great the next day!
If you haven’t met Shelby S. yet, you’re missing out. She comes off as super sweet, but she’s a beast in sheep’s clothing! Here she is crushing the Push Press…
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