Monday, October 24th 2016
HALLOWEEN WOD NEXT WEEK!
Halloween is a week away and it’s time to start planning your costumes! The more ridiculous the better. We’ll have a special themed workout and some surprises up our sleeves. It is a FUN day at the Cove so dress up, show up and we’ll get weird!
Larry the King Crab… 
BOD POD TODAY
If you signed up for the Bod Pod, then today’s your day! As reminder, here’s what you can do to prep to make sure you have the MOST accurate reading!
- No food, drink or exercise at least 3 hours prior to testing.
- Use the restroom before testing, if necessary.
- Don’t apply any lotions or skin creams prior to your test.
- Remove glasses and jewelry (if possible).
- Wear minimal, form-fitting clothing.
- Men: Thin fabric shorts, lycra/spandex-type swimsuit or single-layer compression bike-style shorts (no padding
- Women: Lycra/spandex-type swimsuit or bike-style shorts and sports bra (no wire or padding)
- Because of the sensitivity of the equipment, schedule subsequent visits under the same conditions (time of day, hydration levels, amount of facial and body hair, same day of cycle (women), etc.).
- A swim cap will be provided to compress any air pockets within the hair.
STRENGTH WOD
Take 100% of your 10 rep back squat and hit 6/6/6
COVE WOD
5-10-15-20
Power Clean
Front Rack Lunge
Toes to Bar
Fitness: 95/65
RX: 115/75
RX+: 135/95
Time Cap 14 minutes
Coach’s Tip: Yes, 5 and 15 are uneven numbers, but the total number 50. We promise your right leg will not get bigger if you do one extra lunge. The time cap will be aggresive depending on your toes to bar efficiency. Find a good scale and pick a weight you can do five power cleans into five lunges on the first round. You should have good sense of what kind of load you can carry for lunges based on last week’s sets of 10 (Wed, Oct 19th) when we built up in weight.
Sunday, October 23rd 2016
OPEN GYM 9a-NOON!
Friday wrapped the five weeks of instruction for the Fresh Start ladies and next week they migrate into their free week of regular classes. As always, if you see a new face in class, extend a hand or give a high five — even thought they’ve been at it for five weeks, this will feel new again to them! And we hope to see some of them at Open Gym today!
Saturday, October 22nd 2016
LAST CHANCE FOR BOD POD 10/24
If you are looking to check your progress from last time or determine a first time baseline, please sign up HERE. Spots are limited and it’s a deal at $45!
COVE WOD
“Dead Man Rowing”
400 M Run
21 Deadlifts
21 Cals
15 Deadlifts
15 Cals
9 Deadlifts
9 Cals
13 Minute Time Cap
Fitness: 155/105
RX and RX+: 205/135
SKILL WOD
20 Second Hollow Hold
20 Second Flutter Kick
20 Second Rest
6 Minutes
Coach’s Tip: If you competed last weekend, this is your chance to see a) how you can do in this WOD-redo’ by doing it ‘fresh’ and b) really dial in on form for the deadlifts without having the pressure of competition score! If you didn’t compete, you can see how you would have fared if you DID participate in the Clash of the Cove! Find the load on the barbell that works for YOU. That means a weight where you can pull big sets with a nice flat back ‘touch and go’!
Friday, October 21st 2016
WINE AND WOD TONIGHT!
We can’t believe it, today wraps our last day of instruction for the Fresh Start ladies and next week they migrate into their free week of regular classes. As always, if you see a new face in class, extend a hand or give a high five — even thought they’ve been at it for five weeks, this will feel new again to them!
At the same time, it is the SIX MONTH anniversary of our last ladies’ challenge and we are doing to do some celebrating on Friday night! We will do a partner WOD, pairing up current “Fresh Start” athlete with a “Challenge Graduate” or Cove veteran. It will be different from the day’s Partner WOD but will be a BLAST. It will be at 7:45p on FRIDAY night followed by a potluck after. Bring your favorite snack and/or wine/or beer/or whatever and let’s get after it! All are welcome (yes, boys can come too)!
FRAN TIME
Fran is the classic king benchmark workout of CrossFit and tomorrow we are unleashing it on you. Fran is a very challenge workout (why aren’t there any easy wods?) that will put your body to a test. Yesterday’s wod (20 minutes of rowing, box jumps, jerks, and swings) was a slog where you are just try to keep moving. Fran is designed as a very different experience. Fran you want are thinking about speed and sprinting through it.
You should be breathing heavy from the first movement on and get that burning feeling on in your throat. We refer to this feeling as “Fran lung”. The is the stimulus we are looking for from this workout so be sure to scale appropriately. We want you to be hitting big sets of thrusters and there are 45 pull ups in there workout so you would need some proficiency with pull ups under fatigue. We are using a hard time cap of 10 minutes.
If you have questions on how to scale the workout be sure to ask your coach. We can scale the movements (banded pull ups, jumping, etc.), weight on the thrusters or the number of reps for the workout.
BOD POD MAKEUP 10/24
We are so sorry that we had to cancel this Monday’s BodPod assessment. The vendor’s generator failed but he has gotten a new one and we are going to be doing body composition testing on October 24th from 3 PM to 8 PM. The vendor was nice enough to give us a $5 discount (now $45) to make up for the inconvenience. So if you are looking to check your progress from last time or determine a first time baseline, please sign up HERE.
FRESH START PARTNER WOD
20 min AMRAP:
60 Cal Row
50 Wall Balls
50 DUs
40 T2B/T2P
40 Box Jumps
30 Pull Ups
30 Burpees
20 Power Cleans
20 Push Jerks
10 Snatches
Fx- 45# PC/PJ/S, 10# WBs
Rx- 55# PC/PK/S, 12# WBs
Rx+- 65# PC/PJ/S, 14# WBs
COVE PARTNER WOD
Partner FRAN
1 Person does Fran and is judged by their partner then switch roles after a rest. Score the workout individually.
21-15-9
Thrusters
Pull ups
Fitness: 75/55
RX: 95/65
RX+: 95/65
**Go fast.**
Coach’s Tip: We saw some amazing things happen at the Clash of the Cove just by simply having people WATCH them work out and having judges. Movements were ‘cleaner’ (i.e. better depth on wall balls than we’ve ever seen, full lock out on the presses, etc.) and there was an extra hustle with people counting your reps and cheering you on. We are applying this element to today’s workout by doing a “partner” workout for the benchmark “FRAN”.
