Wednesday, November 30th 2016
WEDNESDAY WINS!
Today’s Wednesday Win features one our newer athletes, Bayan S. While some “wins” take many months… even years, she is proof that they can happen immediately!
1,000 M Row
30 Sit ups
15 Front Squats
2 Rounds
Fitness: 115/75
RX: 155/105
RX+: 175/115
Coach’s Tip: Today we give our shoulders a little break (much needed if you did Tuesday’s WOD!) and hit some skill work with pistols and log some meters on the rower. Given we are in a de-load week (see Monday’s blog post if you don’t know what that means), the front squats should be a weight you can move fairly well. At least a set of ten for the first set! Although the row is a 1K, be aggressive here. Use the sit ups as “recovery” and then get after the squats! It’s only two rounds, so just keep moving — this is a sprint!
Tuesday, November 29th, 2016
Stretching for rowing
10 Box Jumps
10 Strict Press
AMRAP 5 Minutes
Rest 1 minute
30 Double Unders
10 Push Press
AMRAP 5 minutes
Rest 1 minute
10 Burpees
10 Push Jerks
AMRAP 5 minutes
Fitness: 75/55
RX: 95/65
RX+: 115/75
Monday, November 28th 2016
BACK AT IT!
We hope over the last few weeks/months you’ve noticed some subtle changes. As we’ve talked about before, we take your feedback VERY seriously and the survey certainly helped us dial into what’s important to you as a community. You’ve seen small tweaks (a bit of housekeeping in the bathrooms and public space clean up) to bigger ones like adding programming (more more variations between fitness, RX and +), starting a barbell club and making sure we get in a good stretch before and after class.
Mobility and accessory movement is something we heard almost universally as a “must” as part of class, so you may have noticed we are dialing that up WITHIN the programming (i.e. last week we had bird dogs, hollow holds, etc) but we are also trying to make sure we stretch as a group after class. In order to make sure we have time to do so, the Coaches will have to keep the class moving and we need your help doing so. While we love that this is a social box, we’re going to ask that you transition and grab weights quickly (vs. a leisurely stroll chatting with your friend about the weekend while you grab gear). It also means finding time during transitions to grab your water or go pee, not saying “wait!” just as the clock is about to to hit 3-2-1 Go. This doesn’t mean there’s no time for fun, but help us make sure we really CAN deliver the best hour of your day (not an hour and 6 minutes)…
Back Squat 60%-70% of 1 RM
3/3/3/3/3
(3 seconds on the way down then explode up)
Coach’s Tip: This WOD is the ultimate representation of a balanced CrossFit workout. It includes a gymnastics movement in the muscle-up, an Olympic lifting element in the Hang Power Clean, and a metabolic movement in the air squat. You are meant move as fast as possible, while of course maintaining QUALITY of movement! Pick a weight that you can go unbroken on the hang cleans for at LEAST the first round (then, if needed, in two sets of 5).
Here is a VIDEO of Nicole Carroll, Eva T, and Annie Nakamoto (the “Nasty Girls”) doing this workout for the first time! Note: you do NOT need to do the muscle ups strict like these Nasty Girls! But feel free to use a med ball to ensure good squat depth!
Just another Friday night ‘date night’ at the Cove for Matt and Yessica!
Sunday, November 27th 2016
OPEN GYM 9a-NOON
