Saturday, November 5th 2016
REMINDER: BARBELL CLUB!
When: Tuesday and Friday evenings from 6:30 PM to 7:30/7:45 PM
Cost: $100 for Cove Members. For Non Members $200
Details: The course will run for 6 weeks. It will start on November 15th and last for 6 weeks. Each class will be focused on training and developing the technique around the two Olympic lifts, the Clean and Jerk and the Snatch.
The class will be limited to 12 athletes. Email us at info@CrossFitCove to reserve your spot.
Common Questions:
- Can I miss a few classes? Yes, there will be 12 classes over six weeks try to make at least 9 of them.
2. What about the holidays? Don’t worry, we plan on adding some classes on different days during Holiday weeks.
3. What if I am a beginner? No problem, this class is for beginner and advanced lifters. The focus is on getting better and not actually going to the Olympics!
4. Can I still CrossFit? Of course, but be aware that you are adding to your work load so you might have to take a step back on the number of classes you take or the weight you are using. We promise that this type of focused attention will help you improve your CrossFit in the long run. Most of it’s just fun to get strong.
WOD
Unbroken Front Squats
21-18-15-12-9-6-3
___ Double Unders between each set (3x for Singles)
10 Burpee penalty if you drop the bar during the Front Squats
Fitness: 95/65 (20 doubles)
RX: 115/75 (30 doubles)
RX+: 135/95 (40 Doubles)
SKILL WOD
20 Second Hollow Hold
20 Seconds of V ups
20 Seconds of flutter kicks
Rest 30 seconds
For 6 Rounds
**End the workout with three front squats.**
Coach’s Tip: This workout is ALL about picking the right weight. Each set of the front squats must be unbroken — and if you drop the barbell it is a 10-burpee penalty. You are free to hold the bar in the front rack position to rest, but if you drop the bar, it’s burpee time. If you are newer to doubles, pick a number that works for you (i.e. do 10 and then finish with some singles). If you are proficient at doubles you should have less than a minute on there rope, so that’s not a lot of ‘rest’ in between those big sets early on. BE SMART in your weight selection!
Toes to ring can be a great progression to get you to string toes-to-bar. Plus they can make you look super ‘fly’…
Friday, November 4th 2016
BARBELL CLUB!
When: Tuesday and Friday evenings from 6:30 PM to 7:30/7:45 PM
Cost: $100 for Cove Members. For Non Members $200
Details: The course will run for 6 weeks. It will start on November 15th and last for 6 weeks. Each class will be focused on training and developing the technique around the two Olympic lifts, the Clean and Jerk and the Snatch.
The class will be limited to 12 athletes. Email us at info@CrossFitCove to reserve your spot.
Common Questions
Can I miss a few classes? There will be 12 classes over six weeks try to make at least 9 of them.
What about the holidays? We plan on adding some classes on different days during Holiday weeks.
What if I am a beginner? No problem, this class is for beginner and advanced lifters. The focus is on getting better and not actually going to the Olympics.
Can I still CrossFit? Of course, but be aware that you are adding to your work load so you might have to take a step back on the number of classes you take or the weight you are using. We promise that this type of focused attention will help you improve your CrossFit in the long run. Most of it’s just fun to get strong.
STRENGTH WOD
Take 12 minutes to find a heavy 3 Rep Push Press
WOD
50 Pull Ups
60 Push Press
70 Slam Balls
2 Rounds
Fitness: 95/65
RX: 115/75
RX+: 135/95
Coach’s Tip: There’s a lot of volume hidden in this workout so the best advice is DO NOT GO TO FAILURE on any one movement before handing off to your partner. Each of these movements are QUICK, so you will be able to bang them out fast… but the “downside” is… so will your partner! If you go too aggressive on your rep count, remember you are not going to have too long to rest while your partner is working. Short sets with more handover is the way to go with this METCON!
Thursday, November 3rd, 2015
WEDNESDAY WINS (BELATED)
It’s a day late, but trust us… it’s worth the wait. As you’ll see, patience is a virtue…
Today we shine a light on one of our favorite night owls, Gerard S. Gerard has been with us for one year and what a year it’s been! When he started he was sometimes the only guy in the class. Last week he looked around and it was 20 people. We think it’s because everyone wants to ‘be like Gerard’.
If we could sum up Gerard’s time here in one word, it would be PATIENCE. He had been a student athlete in the past — he used to do pull ups, squats and lots of things we do here. But he couldn’t any more. He came to us with knee problems. He had a prior injury, stopped working out, and wasn’t making it to the “regular” gym. He got interested in CrossFit and set out to find a place he could all home. His intention was to try out all the boxes in the area, but he came into the Cove as his first stop and never left.
When he started here he described it as “humbling”. While many people get frustrated right away, he instead said “Well, you are where you are.” Because of his knee issues, we scaled almost everything. He patiently did light weights and box squats. He came 3- 4 times to week (shoots for 4, settles on 3). It was slow and steady. He didn’t worry about lifting the heaviest. Just lifting better. He went from squatting 50lbs on a 24″ box and kept lowering the box until the form got there. Eventually he was squatting full depth with double the weight easily. And all of that without lifting “heavy”.
October 1st was a year for him and the Clash at the Cove Competition was the week of his anniversary. Not only does he have more wind, more energy and is stronger, everything about how he moves is impressive. Gerard’s journey reminds us that movements have been TRAINED… and eventually they will become second nature. With PATIENCE.
When I asked him “Did you hit a PR at the competition on your power clean?”, his answer was “I don’t know”. Not worrying about the numbers is what got him where he is today. He doesn’t obsess about the weight. He just does the work.
And FYI, it was a 35lb PR.
STRENGTH WOD
Back Squat
Take 100% of your 10 rep back squat and hit 7/7/7
WOD
10 Burpee Box Jumps
15 Deadlifts
3 Rounds
Fitness: 185/125
RX: 225/155
RX+: 245/165
Coach’s Tip: Find a weight on the deads that you can manage in sets of two for each round. The hammies and glutes will be fired up, so PLEASE shake it off before you hit the box. Explosive on the jump and soft on the landing is what we’re looking for!
This is so fantastic we don’t even mind the T-Rex sized chalk prints on the floor! 
Wednesday, November 2nd 2016
SKILL WOD
12 Minute EMOM
Even: ___ Thrusters
Odd: ___ Toes to Bar
Fitness: 7/7 75/55
RX: 9/9 95/55
RX+: 11/11 95/55
Rest 6-8 minutes
WOD
500 M Sprint on the Erg
Rest 2 Minutes
500 M Sprint on the Erg
Score = Slowest time
Coach’s Tip: The skill wod is unscored. Think of a number you think you can maintain for the two movements while giving yourself 15 to 20 seconds of rest. Focus on good form with good torso position with your thruster and staying engaged with your toes-to-bar.
GREAT to see Chelsea D. jumping back into the 5:30a swing of things!
