2.15.17 Wednesday Wins
Today we celebrate a group of AMAZING women who have just completed our FRESH START CHALLENGE! For the last five weeks, they have been attending classes three times per week and have their gains have been nothing short of extraordinary!
Most came in with no CrossFit experience and, like most of us, had to learn everything ground up. They focused on good form, learned how to move in ways they never have before and hit some incredible benchmarks. From tackling some “Girls” to hitting “Hero WODs”, they have accomplished so much in such a short period of time. They’ve added a LOT of weight to the barbell, rocked double-udders, jumped higher than they imagined and understand what working out with “intensity” means. They were so quick to learn that they were doing complex WODs within a very short timeframe. In fact, there were days when Cove members said to us “Thank god I’m not in the Challenge… their workout is harder than ours”!
In addition to gains inside the gym, the ‘losses’ outside are pretty darn exciting too. Scales have gone down (10+lbs in many cases), pants sizes are shrinking and their bodies are working at peak performance because of their clean eating ways. Eliminating so many favorites (wine, dairy, sugar and more!) was tough for them, but ask any of them and they’ll tell you the reward was more than worth it!
This week they are migrating into “regular” classes so please give them a huge congratulations and welcome them to the Cove as member-athletes! We feel so lucky they chose us to kick start their fitness journey and can’t wait to see where the rest of this journey takes them!
1 Minute Couch Stretch
1 Minute Front Rack Stretch with a band
30 Seconds Bench OH Stretch
3 Rounds
WOD
Every 3 minutes for 18 Minutes Complete 1 Round rest with remaining time.
10 Power Cleans
12 Burpees
16 KB Swings
Score Slowest Round
Fitness: 95/65, 35/26
RX: 135/95, 53/35
RX+: 155/105, 70/53
Coach’s Tip: These type of workouts are about maintaining high power outputs (how quickly you complete a round) throughout the workout. You want to be able to move at a quick but not frantic pace to start the workout and be able to maintain it each round. For those that remember last weeks Row-Front Squat-Burpee-Sit up workout from last week it’s all about finding a pace is aggressive that you can maintain.
Importance of hand care in CrossFit
2.13.17 CrossFit Open Less Than Two Weeks Away!
Wait? What? You want us ALL to do it? YES! Many of you may think “Why bother? I’m not here to compete. I’m surely not going to win anything or go to the CrossFit Games.” To that our response would be… “you’ve completely missed the point of the Open”.
The Open is a galvanizing event for ALL CrossFitters, but especially for us here at the Cove. For five weeks and for five workouts, any and every athlete in the world has the opportunity to participate in an event that is the qualifier for Regionals (and then the CrossFit Games) called the CrossFit Open. It’s not about getting you to the Games, it is about creating an even greater sense of community with CrossFitters around the world… but especially here at this box.
Every Friday night (the workouts are released Thursday evenings) we all get together for a “Friday Night Lights” style WOD. We cheer each other on, we act as judges (counting reps and checking movement standards) for each other so we can submit official scores but most of all… we have a BLAST. But don’t worry if you can’t make it here on Friday nights; during the Open every Friday WOD will be the Open Workout for that week (partner WODS go on hold for those weeks). Trust us, those five weeks are some of the best ever here at the Cove.
(Aim for three to four rounds. Quality over quantity.)
2.12.17 Open Gym
Come on in and make up a missed WOD, work on some skills or just mobilize a bit! And a huge congrats to those wrapping up the New Year Nutrition Challenge today. We know it can be hard to dial in your nutrition, but the results we are seeing (in the scans, how you look AND how you are performing) are just incredible. Coach Brittany will be posting more on “next steps” but please don’t dive head first into a bag of doritos or a block of cheese. Your body is running on good stuff now, so let’s not destroy all that hard work in one sitting!!!!
