2.7.17 Anniversary Party Details!
ANNIVERSARY BASH LESS THAN TWO WEEKS AWAY!
Many of you have asked: what do I wear? Can I bring anything? How can I help? Hopefully this will give you some guidance and context!
What should I wear? Dress is definitely “festive”, but you’ll see a huge range in attire. We transform the place into a ‘nightclub’ (or, rather, a very cheesy nightclub) so the ambiance will be very different than how you see it every day. Our guidance would be to wear something you’d wear to a New Year’s party. Not necessarily one you’ve bought tickets for at a ballroom, but more like a party at your boss’s house. Women wore everything from party dresses to jeans and blouses, and men ranged from tuxes (yes, it was Chris Franey) to jeans and a button down.
What can I bring? We have domestic beer, wine (red and white) and will be serving a signature cocktail “The Cove Crush”. If you have something specific you drink, feel free to bring it!!! We will not be serving dinner, but will provide some really light snacks. If you want to bring something (a tray of cookies, veggies or some finger foods, you are MORE than welcome to do so!). We don’t want to be washing dishes all night, so anything you can pick up with your hands or with a napkin is great. We will also be asking for people to bring coolers as we will need places to keep all that beer and wine chilled!
How can I help? As always, we are amazed at how generous this community is and how willing people are to just pitch in. There are three ways you can help us make this party a huge success:
- We will have a few volunteers that will help us with ‘party maintenance’ oversight. They will be tasked at doing a once over of tables to rid empty bottles, restocking coolers, refilling snack bowls, etc. You might be asked by one of them to help change out a garbage or refill a toilet paper roll, so if you agree to do that, you’re already helping more than you know!
- Bring what you like. See above for what we’ll have, but if something specific will make you enjoy the party more, just bring it! We want you to have what you love, but can’t provide everything for everyone.
- Have fun. NOTHING is more important to us than you having a great time. We’ll have a DJ, a photo booth and we’ll be doing a brief ‘awards’ ceremony. Embrace the cheese. Catch up with your fellow athletes, and meet some new ones. And, as always, what happens at the Cove, stays at the Cove.
WOD
Every 10 minutes for 30 minutes
1,000/800 M Row
20 Front Squats
20 Bar Facing Burpees
20 Sit ups
Rest with remaining time. Score = Slowest round
Fitness: 95/65
RX: 135/95
RX+: 155/105
Coach’s Tip: We want you to have some rest between rounds (at LEAST a minute!) so if you finish your first round near 9 minutes, please consider scaling the next two rounds. Scale the number or reps, meters rowed or the weight on the barbell. The weather looks WARM for tomorrow afternoon so if anyone is suffering from cabin fever and wants to get outside, you have the options to RUN TODAY!!!
Another happy face on the AirDyne?! Ashley, we’ll just have to make it harder next time…
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2.6.17 Double Under Clinic Recap
IN CASE YOU MISSED IT… OR WANT THE NOTES…
What a great turnout for the double under clinic on Sunday! It was so fun celebrating Super Bowl Sunday working on those elusive DU skills! For those of you who missed it (and also for those who came), we wanted to recap some of the key points for the day!
WHY DO WE DO DOUBLE UNDERS? HITS ALMOST EVERY ONE OF THE TEN CROSSFIT “FITNESS DOMAIN” WITH EMPASIS ON:
- Coordination – Can de defined as connecting the movements of the lower body to the movements of the upper body.
- Metabolic and respiratory conditioning tool and a massive calorie burner (think of the difference between a rower and an assault bike!). There is continual movement without any relaxation.
- “Everything is everything” – This theory is that improving double unders helps in so many other skills. Box jumps, running, general coordination, core strength, change of direction, etc. etc.
- The incredible Plyometric nature of double unders helps us (our bodies) accept force and redirect that same force which is the key to developing agility.
HOW TO GET BETTER AT DOUBLES:
To get a complex skill like DUs sometimes we need to break them into their more simple parts. Jumping without a rope, jumping with a rope, adding power jumps (and being able to accept the force they bring), single unders with power jumps, singles + doubles, stringing multiples.
- Just getting comfortable with a rope makes a difference. Just jump. Play.
- Practicing double unders versus using them in a workout is key. If you only do doubles when we have them in WODs, you likely will not see dramatic improvement. Three to five minutes before class will do wonders.
- Rope height matters. We want the nipple level for the rope (with the handle maybe hitting your armpit). As people advance we want the rope lower (smaller rope means faster rotation!)
FOCUS ON UPPER HALF
- Posture: Solid and engaged core
- Elbow position: in close to your sides
- Hand position: angled DOWN
- Eye level – find a point on the horizon approx 15 feet in front of you
- Relax shoulders/traps (allows for natural wrist ‘flick’ if you are totally relaxed)
BOTTOM HALF
- Foot contact with the ground is BRIEF. You want to just “kiss the ground”
- Avoid landing “hard” – you should have a soft landing, stay on your toes
- Try holding feet together vs. hip width (decrease the variables as your body is more “one”)
- Seek very little knee bent. Avoid getting ‘squatty’ when you land
TURNING THE ROPE :
- Rope should land a foot or so in front of your feet
- Make sure you are turning the rope to keep the elliptical shape of the rope
- Slight flexion at the elbow, most of the action happens at the wrist.
- Elbows connected to the sides, no drift upwards! Drill but singles with a shorter rope (a shorter rope will REQUIRE you to keep your hands pointed down because as they rise, you will trip on the rope).
CONSIDER DRILL OF SINGLES WITH EYES CLOSED TO “FEEL” THE JUMP AND THE ROPE
FRESH START SKILL
6 Minute EMOM:
2 Reps of Squat Cleans (add weight each minute)
FRESH START WOD
6 Clean and Jerks
30 Double unders
8 Minute AMRAP
Fitness: 35lb
RX: 55lb
RX+: 65lb
COVE STRENGTH WOD
MU- 5 Turnovers with feet on the ground into 5 dips with a 2 second pause in the bottom
Pull Ups- 20 second hollow hold into 7 Pull ups with a 3 second descent on each set
Toes to Bar -20 second hollow hold into 8 Straight Leg Kips
4 Rounds
Good video of how to get into a good hollow hold
HERE
WOD
As you may know, CrossFit often pays tribute to fallen servicemen with a “Hero” workout named in their honor. The Hero WODs are named after people who have given their lives in the line of duty and their purpose is to remind us to not only remember their sacrifice, but to get us to think outside of ourselves. “JACK” honors Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash. He died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
“Mini Jack”
10 Push Press
10 KB Swings
10 Box Jumps
10 min AMRAP
Coach’s Tip: For those that did the double under clinic we encourage you to do step up versus box jumps to protect those calves.
Stephanie M. almost looks happy on the assault bike?! Sadist.
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2.5.17 Double Under Clinic at the CrossFit Cove
OPEN GYM 9a to NOON
AND
DOUBLE UNDER CLINIC @ NOON!
With the Open fast approaching, we bought some new toys that might help you master the rope… AND we are going to do an hour long session SUNDAY AT NOON on jumping technique. Whether you’re looking to do your first or string a massive set together, come work on those skills! We got 10 new ropes that are perfect for learning. We STRONGLY everyone ultimately owns their own rope (it makes a difference!)… but you’ll be welcome to try these and see which one you should get. Let us know if you might come so we can plan for numbers!
RSVP FOR THE ANNIVERSARY BASH (2/18!)
We hit our 2 year mark on 2/2 and we will be throwing a party on February 18th (a Saturday evening) from 7:30 – 11p or later??!. This will not incorporate a WOD, so doll yourselves up and show your fellow athletes what you REALLY look like outside in the real world. More details to come, but this will be an adult-only evening, so line up those sitters and get ready for a really fun night.
PLEASE RSVP ON THE EVENT PAGE HERE
What do you do when your teammate is pushing to the limits and on the verge of puking? Have a snack, of course…
2.4.17 Two Year Anniversary TWO WEEKS AWAY!
DOUBLE UNDER CLINIC SUNDAY AT NOON!
With the Open fast approaching, we bought some new toys that might help you master the rope… AND we are going to do an hour long session THIS SUNDAY at NOON on jumping technique. Whether you’re looking to do your first or string a massive set together, come work on those skills! We got 10 new ropes that are perfect for learning. We STRONGLY everyone ultimately owns their own rope (it makes a difference!)… but you’ll be welcome to try these and see which one you should get. Let us know if you might come so we can plan for numbers!
RSVP FOR THE ANNIVERSARY BASH (2/18!)
We hit our 2 year mark on 2/2 and we will be throwing a party on February 18th (a Saturday evening) from 7:30 – 11p or later??!. This will not incorporate a WOD, so doll yourselves up and show your fellow athletes what you REALLY look like outside in the real world. More details to come, but this will be an adult-only evening, so line up those sitters and get ready for a really fun night.
PLEASE RSVP ON THE EVENT PAGE HERE
REPOST OF SQUAT SAFETY VIDEO:
Had some technical difficulties with the video last night, so wanted to repost as we think this is extremely important for everyone to see!
We saw some people hit some BIG numbers on the back squats this week, but with more weight comes increased risk of failing the lift. We all know finding a max means ultimately failing the rep, but most lifts can easily be dropped to the ground from overhead or from the front rack. But with the back squat, it is EXTREMELY important you know how to properly “bail the bar”.
There are two main ways we want you to approach your heavy back squats. One is using a “spotter” (which also requires the spotter to know how to spot) AND knowing how to bail the bar backwards. We never want to see anyone roll the bar over their neck and head as this could result in serious injury… and while we all want to PR, you can’t PR if you’re out of commission!
Here’s a quick video from Coach Holden and Coach Maria on how to spot and how to bail properly. As we continue to squat heavy, we will be practicing the ‘bail’ in class. And if you ever need help learning (or need a spotter!) just ask us for help!
STRENGTH WOD
Push Press 3/3/3/3/3
WOD
10 Push Press (coming off the ground)
25 M Walking Lunge (no load)
30 Double Unders
25 M Walking Lunge (no load)
5 Rounds
Fitness: 75/55
RX: 95/65
RX+: 115/75 (50 doubles)
Coach’s Tip: You’ll start at your barbell (by the rowers/bikes) and you’ll put your rope by the kids’ room/wodify area. At 3..2…1 go, you will hit 10 push press then lunge down to your rope and hit the doubles. You’ll then lunge back to your bar. That is ONE round. Then you’ll start round 2 with your next set of push presses. Remember you CANNOT drop the bar from overhead if the WEIGHT ON THE BAR IS LESS THAN THE BAR ITSELF! Bring the bar to your waist and then drop from there. It should be a load you can do all ten reps unbroken!
Is Sean re-enacting his wedding proposal? Or just deep in the lunge pain cave?!
