Saturday, November 26th 2016
ROW CHALLENGE PEEPS: READ THIS!
We are so happy to see FIFTY names up on the white board for the 100K row challenge! A few things to remember as you embark on this fun (and challenging) journey:
- Class will always get priority on the rowers. We know some of you want to come in and row instead of doing a WOD and that is totally fine. BUT if the WOD has rowing or the coach uses the rowers for a warm up (which we will do OFTEN this month), please just hop off the rowers. Don’t make us have to ask you to get up.
- Any rowing we do in the warm ups or in the WODS will count towards your total. Keep a whiteboard handy any time a coach says “head to the rowers”
- You can row anywhere. If you own an erg, awesome. If you’re traveling and can find a gym with a rower, use that!
You can still sign up, but every day that passes means you have more meters to make up! Keep track of your meters on the white boards so everyone can be jealous of your gains!
“Diane”
21-15-9
HSPU
Deadlifts (225/155)
Coach’s Tip: This is one of the classic “Girl” WODs we do here at CrossFit. Very few athletes can actually do this workout, so there are TONS of scales that can help you achieve the same net effect. Note any scales in your score as it will be great to see the progress you make when we repeat this benchmark workout again in the future!
If you can’t deadlift the required amount above, aim for around 70% (or slightly less) of your 1RM. That should get you closer to an appropriate load. This is still going to be a difficult amount, but will allow you to move at a decent pace. For example, if your 1RM is 100lbs, you should try deadlift 70lbs for the workout. If you are super new to this, talk to the coach about high rep deadlifts and if you should scale the movement. If your form is not quite there, then you can substitute kettlebell deadlifts. There are plenty of scales for the handstand push ups as well; here are some scales in order, from beginner to advanced (to name a few!):
- Push Ups
- Pike Push Ups
- Ring Push Up
- Decline Push Up – feet are higher than head
- KettleBell Seated Press
The single most important factor in any push up variation is core stability. If you can’t hold a solid core and start to sag during the movement, then you should not do it.
Friday, November 25th 2016
IT’S DONE. JUST MOVE ON!
First of all, a huge thank you to all the coaches and athletes who came our for our Thanksgiving WOD. On days like this where it’s tradition to be with ‘family’, we feel so fortunate that this Cove family can get together to do what we do best: get in a great workout and find strength and joy in community!
We also hope it set you up for success for the rest of the day in making smart choices. Or maybe it was the opposite and you felt you ‘earned’ that extra helping of pie or stuffing. Or maybe you couldn’t make it in for the workout because you were somewhere already eating. Or drinking? Or both? If you answered “yes” to anything but the first statement… our advice is “It’s done. Just move on.”
It’s easy to fall down the ‘guilt’ wormhole. Or thinking that one bad day will undo all the good you’ve done recently. Don’t let it! Our successes are not built in a day, so don’t let one day disrupt that momentum you have found and the path you are on. Get back to your routine. Be smart with your choices. You have an army of people here who will support you!
ROW CHALLENGE STARTS TODAY!
REMINDER: MODIFIED HOLIDAY SCHEDULE
FRIDAY: Noon, 4:30p and 5:30p. Sitter coverage 5:30p per usual. We will be open between the Noon and 4:30pm class as an ‘extended Open Gym’ period. It will be a good time to log some meters on the rower!
SATURDAY: Regular schedule. Sitter coverage 9a per usual.
SUNDAY: Regular Open Gym 9a-Noon
20 Wall Balls
40 Burpees
20 Wall Balls
40 Pull ups
20 Wall Balls
40 Sit ups
20 Wall Balls
Fitness: AB Mat Sit Ups
RX: AB Mat Sit Ups
RX+: GHD Sit Ups
15 Min Time Cap
Coach’s Tip: There is a lot of volume in this workout so please consider scaling number of reps if you are not proficient in any one of them. There is a hard 15 minute cap on this workout and the goal is to hit a VARIETY of movements, not to take a lot of clock and get through 2 sets of wall balls and some burpees. Do not attempt the GHD sit ups unless you have a strong training history on this implement. The wall balls should be done in big sets, so you can’t do 20 wall balls in the first set UNBROKEN you should lower the weight of the ball or reduce the volume to 15 or 10. For the pull ups we are looking for FULL extension of the arms. Not only is this for safety, it is to get the full benefit of them movement. Coaches will be on you for this! And if you are burnt from Partner DT yesterday, scale away!
Thursday, November 24th 2016
HAPPY THANKSGIVING!
Words cannot express how thankful we are for each and every one of you. It’s been an incredible year at the Cove and we are so appreciative of all the Coaches and athletes that make this place so special!
ROW CHALLENGE STARTS FRIDAY!
THURSDAY (THANKSGIVING DAY): 10am ONLY. No sitter coverage.
FRIDAY: Noon, 4:30p and 5:30p. Sitter coverage 5:30p per usual.
SATURDAY: Regular schedule. Sitter coverage 9a per usual.
SUNDAY: Regular Open Gym 9a-Noon
PARTNER Burpee DT
12 Deadlifts (155/105)
9 Hanging Power Cleans (155/105)
6 Push Jerks (155/105)
10 Rounds (total) – 5 Rounds Per Person
THIRTY MINUTE TIME CAP
**After each round complete 6 burpees (each person must complete six and they include a double high five at the top)**
**You do a round and your partner does a round**
***While your partner is working you are resting***
Coach’s Tip: The weights prescribed are RX for the classic Hero WOD “DT”. Pick a weight that works for YOU. That means you should be able to do at least the first round UNBROKEN. The last time we did Partner DT (7/8/16) times were between 15 and 20 minutes (on average) but that did NOT include 6 burpees each round. Six burpees after EACH round means each person will be doing SIXTY burpees on top of Partner DT. This is a LOT of work, so if you see each round is taking more than 2 1/2 minutes, scale the volume (to 9/6/3, for example), lower the weight or cut the burpees in half. There will be a 30 minute time cap on this workout, but aim to have it done in 25 minutes.
Wednesday, November 23rd 2016
WEDNESDAY WINS!
Each Wednesday we celebrate the wins of our athletes, today’s Wednesday Wins celebrates the fierce and fabulous Liz B!
REMINDER: MODIFIED HOLIDAY SCHEDULE
WEDNESDAY: Regular schedule but NO 7:30PM class. Sitter coverage 5:30p per usual.
THURSDAY (THANKSGIVING DAY): 10am ONLY. No sitter coverage.
FRIDAY: Noon, 4:30p and 5:30p. Sitter coverage 5:30p per usual.
SATURDAY: Regular schedule. Sitter coverage 9a per usual.
SUNDAY: Regular Open Gym 9a-Noon
20 KB Swings
20 Box Jumps
20 KB Swings
20 Slam Balls
2 Rounds
Fitness: 35/26
RX: 53/35
RX+: 70/53
Coach’s Tip: The weight you choose on the KB will make or break you. You should be able to consistently do sets of 10, with little break in between those sets. The box jumps are your chance to recover and get that breath under control, but you will feel the effects of this WOD from head to toe! Aim for a time under 10 minutes!
