Barbell Club start Tuesday!
BARBELL CLUB STARTS TODAY!
Those of you who signed up for the Barbell Club are about to go on a great journey over the next few weeks. We are exited to get you stronger, more mobile and more technically proficient in your Olympic lifts. It’s a great group with a range of experience, so it should be fun to see each of you grow in your own way. If you have not been invited to the private Barbell Club FB page, talk to Coach John and he’ll make sure you’re ‘in’!
STRENGTH WOD
10 Overhand Grip Barbell Rows
10 Strict Pull Ups
3 Rounds
WOD
15 Deadlifts
15 Bar Facing Burpees
4 Rounds
Fitness (FX): 155/105
RX (performance) : 185/125
RX+ (open): 225/155
Coach’s Tip: While today’s strength doesn’t “seem” to be adding to our strict press cycle (as they are pulling, not pushing movements), it is important that we keep the opposing muscles strong in for stability and strength for a stronger strict press. For the metcon, the burpees will spike the heart rate so the loading on the bar should be something you can move fairly easily while fatigued.
Pick a saying… “like mother, like daughter”, “the apple doesn’t fall far from the tree”, “mini-me”. All true and equally awesome… welcome Jenna M. officially to the Cove!
The Whiteboard
“The Whiteboard”
A great perspective from Coach Mike
Back in the day, believe it or not, many boxes used an actual whiteboard to keep track of the results for the day. CrossFitters started with a notebook or maybe even a fancypants smartphone app to keep track of their progress and PRs from day to day. Data wasn’t shared online or broadcast between members for others to ‘like.’ This was your way to track YOUR progress. It didn’t matter what others did, and it still doesn’t.
Don’t get me wrong, I love how far we’ve come technologically, but sometimes we get caught up in the perceived competition with others. With a traditional whiteboard, you were listed by time of day, not time of WOD. You could stare in awe of the first names thinking, “how do they do this so early?!?”
We love the ability to track your own data and having a “digital notebook” of your OWN performance. We also love the ability to ‘like’ and acknowledge someone else’s hard work. However, Wodify’s “Whiteboard” feature, coincidentally ranks everyone based on their score. Worse yet, it even moves people who scaled to the bottom of the page. The amount of effort, time, or number of rounds of the person at the bottom is no different than the one at the top. We need to get out of the “yeah, but I scaled” mentality and be proud of where we are, how far we’ve come, and the work that has yet to be done. We, as coaches and owners, wish we could change it, as it’s not our culture to “rank” anyone. We hate that we can’t and we’ve even asked Wodify if we can randomize the board (or at least take off numerical rankings), but time and time again we get a solid “no.” In our minds, the benefit of tracking our progress outweighs the “we wish it wasn’t so” of how it’s presented.
Every time I’m traveling and drop-in to a box that still uses a whiteboard, I’m reminded of a simpler time. Walking in, seeing the WOD for the first time on the whiteboard (what, no blog post at 8PM?!?), finishing the WOD and proudly adding your name to the list of victims claimed by the WOD. This wasn’t a leaderboard. Sure, you quickly scanned the whiteboard for familiar names, but typically only to see what to expect from the WOD. You used their scores as a source of motivation, not competition. Besides, some people have terrible handwriting and you can’t read their results anyways.
The best part of the whiteboard: it gets erased every night.
How you thought you performed the day before doesn’t matter anymore. It’s a new day, a new WOD. Maybe you PR’d or maybe you got Coach Lyndsey’s infamous “smiley face” for just showing up and working out after a long day/night at work. Either way, someone is probably going to give you a high-five. That’s the non-digital version of a ‘like’ for all you techies out there.
Think of everyday as a whiteboard. Come in, work your butt off, enter your score proudly, wipe it off, repeat.
-Coach Mike
WOD
U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.
1 Mile Run
21 Clean and Jerks (155/105)
800 M Run
21 Clean and Jerks (155/105)
1 Mile Run
Fitness (FX): 95/65
RX (Performance): 135/95
RX+(Open): 155/105
Coach’s Tip: This is longer workout, but we will be capping it with a “hard time cap” of 34 minutes. Last year’s times ranged from 28 minutes to 43 minutes, so if you did it before, please reference your times to see how you might need to scale (the last time we did this workout was 9.5.16). Because it ends on a run, think about the clock when you leave the door and how long that run will take. If you leave at 32:00 on the clock, you’re ending on a 200!
Michael K. celebrated his one year with us on the eve of 17.4. And he brought in his first Open slip from that day… 16.4! The Cove would not be the same without this great guy!
Open Gym 9a to Noon (with ROMWOD at 8:30)
OPEN GYM 9A TO NOON!
Huge thanks to Coach Josh for opening up early for ROMWOD at 8:30am! It’s supposed to be a beautiful day, so come on in and work on skills, mobility, make up a missed WOD or hit a NEW ONE! Josh has programmed a fantastic Sunday Funday… if anyone is interested, let’s rock this at around 9;45am or 10am (fyi, we’ve loaded the WOD into WODIFY and added a class to Sunday’s schedule, so if you do it, log your score!):
Partner WOD:
1600m run as a team
30 DU’s
10 Wall Balls
1 Rope Climb
10 Rounds
(one partner completes one round, one rests)
1600m run as a team
30 tire flips as a team “cash-out”
Maybe it was the WOD? Or the ‘stache’?
Saturday, April 8th 2016
SKILL WOD
Fitness
10 Leg Raises
10 Hip Extensions
50’s Bottom up Single arm KB Carry
4 Rnds
Open & Performance
10 GHDs
20 Second Hollow Hold
50′ Bottom up Single Arm Kb Carry
4 Rounds
WOD
5 Push Jerks
10 Push ups
15 Cal Row
6 Rnds
OPEN RX+ (155/105)
PERFORMANCE RX (135/95)
FITNESS FX (95/65) Push Press
Coach’s Tip: Today’s skill work includes GHDs for RX and + and it is a great time to practice form. If you are doing FX but want to give them a go, feel free to try ’em out under the watchful eye of a coach. And if you’re new to them in general, PLEASE see a coach and scale the volume or range of motion. For the Metcon, this will be a shoulder burner, so use the row as a great ‘pull’ recovery (vs. the “push” you will do with the bar and the push ups). On the erg, we’d recommend keeping the damper setting a bit lower and really driving with your legs to save those shoulders!
Look away. Nothing to see here people…
