#noplacelikecove

Oh, and here’s what the moms received in their ‘swag bags’!  Awesomeness!

STRENGTH WOD

For 10 minutes:

Even: 8 Bent Over KB or Dumbell Row (weight in both hands)

Odd: 8 Barbell Floor Press

WOD

6 Burpees

8 Box Jumps

10 Slam Balls

10 Rounds for Time

Coach’s Tip:  The skill work is to help with overall shoulder health and increase our pressing strength.  Each round in the workout should be well under 2 minutes. The volume is high but the rounds should be quick.  If you see your first round took more than 1:45, consider cutting the number of rounds or doing fewer reps per round.  Lots of easy ways to scale this one!

In the spirit of babies… a Sesame street lyric to accurately capture this photo: “Which one of these is not like the others?  Which of of these is not the same?”

LINDSEY B’S TOURNEY WIN WOD!

As most of you know, we did the NCAA Cove Tournament Bracket and the “prize” for the winner was to be able to program their own WOD for the entire gym.  After spending weeks researching teams, odds and past performance  (and rumor is she went to Vegas to talk to ‘the sharps’) and the hard work paid off for her!

Men, it’s time to pay attention to this “sports thing”.  For the last two years it has been a female who’s won (Kim M. last year) so let’s step it up for next year!  And for 2017 its a huge congratulations to Lindsey B.

So, if you know Lindsey, you know she’s quite nice.   And stunning.  A new mom and loving wife.  I mean, some would look at this photo and even call her angelic.  DO NOT LET ANY OF THIS FOOL YOU.  In inside this ‘angel’ lies a devil  who wants nothing more than to test our limits and leave you on the ground gasping for breath.  Even Geo isn’t even this mean.

LINDSEY’S TOURNEY WIN WOD

30 Box Jumps

90 Double Unders

30 Clean and Jerks

90 Double Unders

30 Wall Balls

90 Double Unders

Fitness: 95/65/180 Singles/20″/18″Box/14/10 Ball

RX and +: 135/95/24″/20″Box/20/14 Ball

Coach’s Tip:  Coach Marina hit this workout on Thursday and posted a (albeit blurry) video of her doing it.  If you missed it, you can find it here.  And here’s her perspective: The key is to KEEP moving.  This is an incredible demanding workout from a cardio perspective and if you are not proficient at doubles, you will enjoy some time in the pain cave.  Go easy on the box jump to start (think of it more of a warm up movement to get your hips open/explosiveness and swing those arms to loosen the shoulders).  I would strongly advise NOT rebounding off the box (not only to save your calves for jumping, but to control your heart rate). If you get your heart rate too high too early, you’ll be in trouble.  90 is a big set for double unders, so even if you are a doubles whiz, I would think about breaking them up into three sets of 30 to manage your breath (as the 20 seconds you will gain by going unbroken will mean MORE than that as you try to catch your breath for the Cleans).  I didn’t figure that one out until the last round!  Steady on the bar (I did quick singles but wish I had moved a bit faster), then back to the rope and wall balls.  I went unbroken on the wall balls b/c a) I love them and b) I saw the light at the end of the tunnel, but if you need to conserve energy for the last set of doubles, hit three quick sets of ten! Lastly, if you have doubles at ALL, do them.  Just scale the volume.  Once you go doubles you never go back!  Good luck.  And F-U Lindsey 😉

One partner hits a full round then the next partner goes (and the work rest ratio should be fairly even today).  Each round should take around 1:00 to 1:30.  If find  you are over 1:30 per round then definitely scale down the reps!  Transitions should be quick so each person can get 4-6 rounds in.  The deadlift weight is on the lower side, so it should be something you can move EASILY with good form; you should be able to comfortably be able to go unbroken.  Sets of 3 is not the stimulus we are looking for today!

Coach John warms up an awesome group of athletes for squat cleans…

PARTNER WOD

12 Slam Balls

12 Burpees

12 min AMRAP

Rest 4 minutes

12 Cals

12 Deadlifts

12 min AMRAP

Fitness: 135/95/Rower/20/15 slam ball

RX: 155/105/Assault Bike/30/20 slam ball

RX+: 185/125/Assault Bike/30/20 slam ball

Coach John warms up an awesome group of athletes for squat cleans…

REMINDER: “FUTURE CROSSFITTER” WOD AND POTLUCK THIS SUNDAY!

STRENGTH WOD

5 Back Squats @70-80%

1 Heavy Sled Drag

4 Rounds

WOD

12 Power Snatch

35 Double Unders

9 min AMRAP

Fitness: 45/35 (70 Single Unders)

RX: 75/55

RX+: 95/65

Coach’s Tip:  The strength portion is not a race.  Take your time, go heavy on the sled and no need to ‘run’ with it.  There should be rest (as we are building strength) so don’t rush through the movements. If you’ve been doing the Open for years, the Snatch/Double Under combination will feel VERY familiar (14.1 was a repeat workout from 2011 – the first workout (11.1) in the first ever CrossFit Open and was a 10 min AMRAP of 30 Doubles and 15 Snatches at 75/55). We’re looking for big sets on the snatches, so if you are out of the gate with singles or even sets of three, you’re WAY too heavy.  Try to relax on the doubles and get right back to the bar. Today’s challenge will be differentiating MUSCULAR fatigue vs. CARDIO fatigue.  Even though you may be winded off the rope, you should be able to grab that bar and at least bang out a few reps, THEN rest!

Ever wonder what happens between morning classes?  Bubble WODs!