‘And the new cycle is…..’

Although the beauty of CrossFit is the constant variety of movements and workouts, we like to block off periods of times to focus on different aspects of fitness within our varied programming. For the next several weeks we are going to focus on two different aspects of fitness. First, the strict press. The strict press is a great test of not only strength in the shoulder but also core stability. Secondly, we are going to work on an endurance cycle looking improving our cardiovascular capacity. To start off the cycle we will be testing our 1 rep max strict press today and look for an endurance tester on Wednesday. We are super excited to see what sort of gains we may see at the Cove over the coming months.

 

STRENGTH WOD

Find a one rep max for strict press

 

 WOD

Open	Performance	Fitness
7 Strict HSPU	7 Kipping HSPU	14 Strict Dumbbell Presses
50′ Walking Lunge	50′ Walking Lunge	Alternating Hands (35/20)
21 KB Swings (70/53)	21 KB Swings (53/35)	50′ Walking Lunge
14 Minute AMRAP	14 Minute AMRAP	21 KB Swings (35/26)
		14 Minute AMRAP

Coach’s Tip:  It’s easy to focus on the kettlebell and pushing motion in this workout but strong technique in the lunge is just as important. Be sure to keep the knee stacked over the ankle with each lunge step

CrossFit love! Patrick helps his wife get through 17.5 RX!  Here she is on her last round of doubles… she crushed it!

 

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OPEN GYM 9A TO NOON!

We are back to our regular Open Gym schedule so we hope to see you some time between 9a and Noon!  Come do a missed WOD, work on some skills or mobilize.  Feel free to grab a mat and set up ROMWod upfront again.  Those sessions were a hit during the Open and there’s no reason why you can’t get your stretch on at 9am!

So much awesomeness wrapped up in one photo…

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‘SPRING INTO SUMMER’

4-WEEK NUTRITION CHALLENGE

You ask and you will receive!!!! Another nutrition challenge is coming!!!

This January more than 30 members experienced massive gains in the gym and loss major pounds of fat by participating in the New Year Nutrition Challenge. We are coming off of The Open where we experienced 5 weeks of incredibly difficult and demanding workouts. We are surrounded by Easter treats and it seems as though Spring has sprung and Summer will be here before we know it. With summer comes shorts, bathing suits and ALL the BBQs.  So its time to get ourselves beach body ready!!!

We are excited to announce a ‘Spring into Summer Express Nutrition Challenge’. This will be similar to what we offered in the New Year with some slight twists.

Because we know how easily we can talk ourselves into doing something ‘bad’… but if we know someone else is counting on us we think twice and tend to walk the other way. Couplets (or teams of three) will be set up to increase accountability. Each week teams will accrue points based on following food criteria, working out and weekly bonus challenges. There will be a can and can not eat list as this is a time to reset the body and clean out the sludge and bloat allowing the abs to pop. We will work to instill healthy eating habits that can be pulled through all summer long.

This challenge is for those that are looking for fat loss, muscle gain and increased performance and just overall enhanced nutrition.  It includes health-supportive dietary recommendations, as well as coaching and support to keep you on track.

This challenge is for those who are willing and dedicated to making a change. The cost is $100 or $135 for the “bonus package” and includes the following:

1. During the 4 weeks there will be food rules, but this is NOT a “30 Day Paleo Challenge”. Carbs ARE allowed and highly encouraged….yes, you can eat carbs and still have abs. We will focus on clean and healthy options.
2. Although sign ups will be individual, we will team people up in couplets (or in team of three) to increase our accountability and see our successes sore.
3. There will be some rules and it will be work , but more importantly, you will be coached on developing the mindset that will transform and ingrain these guidelines into habit and lifestyle.
4. This Challenge will be led by Coach Brittany with the assistance of Coach John and will last 4 weeks.
5. We will set up a Private Facebook page to post recipes, challenges, successes etc.
6. InBody body composition analysis at the beginning and end of challenge, providing weight and % body fat analysis.  The value and accuracy of this, similar to a BodPod, would be $50 PER use. So the $100 would cover the analytics alone!
7. The “Bonus Package” will include a personalized macro count and daily intake goals. Not sure what macro counting is reach out to coach Brittany at flexnutrition.brittany@gmail.com and she will provide you some additional information.

KEY DATES:

• Kick Off Meeting Wednesday April 19th at  7:00PM.
• The Challenge officially begins April 23rd and ends on Saturday, May 20th.
• Pre Body Scans: Wednesday April 19^th, Friday April 21^st & Saturday April 22^nd
• Post Body Scans: Friday May 19^th, Saturday May 20^th and Sunday May 21st

“Eating clean” is one of the least restrictive and most effective pathways to better health. You’ll learn how identify and eliminate processed foods that may be wreaking havoc on your body, and how to replace them with foods that will make you stronger, leaner, and overall better. Most importantly, you will be coached to adopt the mindset that will make this outlook your lifestyle, setting you up for success in the new year and beyond.

We will post more information about the challenge over the next week. Space in this challenge will be limited and you can sign up HERE!

 

SKILL WOD

 

20 Second Hollow Rock

5 High Box Jumps

4 Rounds

 

 WOD

12 Box Jumps

6 Front Squats

3 Muscle ups

10 min AMRAP

Fitness: 95/65 (3 burpee pull ups)

RX: 135/95

RX+: 155/105

 

Coach’s Tip:  If you are doing burpee pull ups, try to find a bar height you can use a plate(s) to jump from (or don’t need a plate at all).  Keep a nice steady pace as there’s no real “rest” here!

Caroline M. looking super strong and focused!

 

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ONE SPOT LEFT FOR THE BARBELL CLUB!

 Back by popular demand, we are starting up another cycle starting on Tuesday, April 11th.    Each class will be focused on training and developing the technique around the two Olympic lifts, the Clean and Jerk and the Snatch.

Details: Starting April 11th and lasting for 6 weeks (ending May 18th).

Times: Tuesday and Thursday evenings from 6:30 PM to 7:30/7:45 PM

Cost: $125 for Cove Members. For Non Members $175

Cap: The class will be limited to 12 athletes.  

Common Questions:

1. Can I miss a few classes?  Yes, there will be 12 classes over six weeks try to make at least 9 of them.
2. What if I am a beginner? No problem, this class is for beginner and advanced lifters. The focus is on getting better and not actually going to the Olympics!
3. Can I still CrossFit? Of course, but be aware that you are adding to your work load so you might have to take a step back on the number of classes you take or the weight you are using. We promise that this type of focused attention will help you improve your CrossFit in the long run. 
4. What else can I expect?  Talk to us and we’ll answer any questions you might have.  Or we’re happy to put you in touch with an athlete who did the last cycle to get a personal reference!
5. How do I join? Just use the following link to lock up your spot for this cycle of the Barbell Club.

 

PARTNER WOD

In Teams of 3

10/8 Assault Bike Cals

12 Single Arm Alternating DB Snatches

10 Push ups

Fitness: 45/35

RX: 75/55

RX+: 95/65

21 min AMRAP

One partner goes through the other two rest.  Complete as many rounds as possible in 21 minutes

Fitness: 35/20

Performance (RX): 50/35

Open(RX+): 50/35

Coach’s Tip:  You want to hit that assault bike hard out of the gate with this workout. When you transition to the dumbbell snatches focus on a having a good start position. Going fast doesn’t mean to letting your form slip.

 

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