Friday, November 18th, 2016
WODIFY CHANGES
Wodify has made some upgrades to their system that should be helpful to those athletes that are planning on traveling over the holidays. Your wodify account is now linked to your email address instead of your username. This will allow you to login into any gym that uses Wodify and be able to video your performance history and ear PRs across all the gyms you visit.
We know many of you will be traveling over the break and in our minds it’s not cheating on the Cove if you are going to another box in a different zip code.
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
Black Friday Sale 11.25-11.27
All men’s T’s and women’s tanks and T’s will be 30% off next Friday (and Sat/Sun) only. If you can’t make it in but want us to hold one, shoot us a note (assuming we have your size).
0-10 Minutes
10 KB Swings
10 Box Jumps
10-15 Minutes
Max Cove Suicides
15-25 Minutes
10 Pull ups
10 Ball Slams
25-30 Minutes
Max Cove Suicides
Score = total reps across all 4 sections
**1 Partner works at a time. 1 Person completes a full round then the next person completes a full round. 1 Person does a suicide then the next person does a suicide. *
Coach’s Tip: Each Cove suicide sprint starts with a high five between partners. You two are in this together.
Hanging out at the rig and doing some presses. Paul K staying tight as drives the bar overhead.
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Thursday, November 17th 2016
MARK YOUR CALENDARS!
There is a lot happening over the next few weeks and months and want to make sure EVERYONE puts some key dates into their calendars!Thanksgiving Day WOD 11.24
Gobble Gobble! We hope you take the time to reflect on all you’ve accomplished both here at the box and in your day to day life. We feel so lucky to be surrounded by such driven, caring and supportive people every day we come to the Cove — and this year we are thankful to have each and every one of you as part of this crazy family.
Let’s get together for one big WOD in the morning at 10am (this will be the ONLY class on Thanksgiving) and get that metabolism revved for the damage we’ll do later that day.
There will be NO coverage in the kids room for the 10 AM Class.
Here is the complete 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
Black Friday Sale 11.25-11.27
All men’s T’s and women’s tanks and T’s will be 30% off next Friday (and Sat/Sun) only. If you can’t make it in but want us to hold one, shoot us a note (assuming we have your size).
Second annual Holiday WOD and Potluck 12.23 at 6:30P
In lieu of the regular 6:30pm class we will be holding our annual Holiday WOD and Potluck. For those of you who are on the blog awaiting the workout every night at 8p (or who did this last year), we CAN tell you that this one will be a “12 Days of Christmas WOD”. Like the song the “12 Days of Christmas”, you will complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps. But of course we won’t reveal ALL of it. The movements will be a secret and taunt you for the next month — just like that wrapped present you’re not allowed to touch until the big day!
Saturday February 18th will be our 2-Year Anniversary Bash!
It is hard to believe but we will be celebrating two years and to mark the occasion we will be throwing a party on Saturday evening from 7p – 10p (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.
STRENGTH WOD
Back Squats 8/6/4/4/4
Then Take 60% of your 4 Rep Max and do as many reps as possible in 1 minute
Rest 1 Minute
Then Take 40% of your 4 Rep Max and do as many reps as possible in 1 minute
WOD
5 Power Cleans
5 Bar facing Burpees
5 min AMRAP
Fitness: 95/65
RX: 115/75
RX+: 135/95
Coach’s Tip: The first piece should take about 20 minutes to complete, so think of this more of a ‘lifting day’. It will be good endurance work for our 10 rep back squat cycle we are currently in. The second piece is an all out sprint. Start fast and finish fast!
In the spirit of Throwback Thursday, here’s a shot of Katie R. from last year’s Holiday WOD…
Wednesday, November 16th 2016
WEDNESDAY WINS!
Today we shine a light on Nassim E., one of our most committed athletes here at the Cove. Nassim came to us as part of our first six-week challenge and hasn’t missed a beat since. When she started this journey, most would have described her as “thin” and “in shape”… but she knew she could be so much more fit and strong — and made it her mission to be so.
A lifelong athlete, she knew what her body was capable of, but it took a backseat in her adult life of parenting, jobs and ‘grown up’ responsibilities. Getting into CrossFit reminded her of her days in team sports and she thrived from day one.
But a few months ago, she had a “setback”. Years of competitive volleyball and overuse of her shoulder reared it’s ugly head and caused her should pain while lifting. Injuries happen… and often times, we don’t know that they existed for YEARS — until we start to challenge our abilities. But in typical Nassim fashion, she turned this “setback” into a growth opportunity.
She is the example of how to do everything “right” while recovering. She did PT. She focused on her mobility. She continued to come to Cove to keep her routine and scaled EVERYTHING. In her words, “Nowhere else would tailor and adjust every single workout, with coaches that are so supportive and patient and that push me appropriately and LISTEN”. We appreciate her saying this, but she’s the one who put in the REAL work.
As she said “With any other sport I played (volleyball, tennis, soccer) this injury would have meant that I had to sit out while I rehabbed. Not CrossFit! I’m able to come in at my regular time and participate in each workout in my own way. I’m still able to log my scores and track my progress. I’m able to continue making gains and meeting goals (full squat depth, 53# kb squat, easily do GHDs without swinging my shoulders, etc.) while doing my PT exercises. I’m incredibly thankful to be around a community that encourages me and supports me in a way that is unlike any other team or gym I’ve ever experienced.“
Found this gem from the Halloween WOD!
Tuesday, November 15th 2016
THE BEST PART OF YOUR DAY STARTS NOW
The generosity of this community never ceases to amaze us. From people buying water bottles for people who forget them to offering to fold towels to restocking beer when we let it run low. What?! Go to a restaurant and tell them you really liked the meal and you want to wash the dishes. Or maybe set the table for the next guest. They will look at you like you have six heads. But here these kinds of gestures happen all the time. For that, we are eternally grateful.
A few weeks ago one of awesome athletes, Brent L. brought up that he builds satellites (yes, that’s right) and can do great fabrications with metals. In the same conversation we had talked about how our entrance sign “the best part of your day starts now” was just a temporary one. And we put it up with crappy sticker letters because we wanted to ‘live with it’ for a while and see if it felt right. It did. It does. It feels really right. We see people walk in the box and touch it like it’s for good luck or some kind of stadium ritual. We LOVE this. But every time we think to ourselves “those stickers might just rubbed off” or “uh oh, would it be BAD luck if a letter fell down?!”
The next day Brent and Travis (another awesome athlete here at the Cove) started scheming. And they asked for our logo. And our font. And then this happened…
Snatch work must run in the family. Scott W. showing great position; weight on the heels, tucked in rib cage, full extension, head through the ‘window’ and straight wrists. Great job from top to bottom!
