Thursday, October 20th 2016
FRIDAY WINE AND WOD!
We can’t believe it, but this Friday marks our last day of instruction for the Fresh Start ladies and next week they migrate into their free week of regular classes. 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 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 and let’s get after it! All are welcome (yes, boys can come too)!
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.
COVE WOD
20 Cals on the Rower
15 Box Jumps
10 Push Jerks
5 KB Swings
20 min AMRAP
Fitness: 95/65 (35/26)
RX: 135/95 (53/35)
RX+: 155/105 (70/53)
COACH’S TIP: This is what we’d call an “engine WOD”. It is a long one so you need to keep steady and manage your heart rate throughout. Keep an even pace and keep moving the whole 20 minutes (vs. quick bursts of hard work then resting). The rep count is manageable on the barbell and swings, so try to go unbroken as best you can. Then use the row to recover initially and pick up your speed a bit.
Wednesday, October 19th 2016
WEDNESDAY WINS!
Although we love to celebrate victories of all our athletes every day, Wednesday is the day we shine a light on a specific athlete for the wins they find (inside or outside the box). Today we celebrate Scott W. and his ability to now live a ‘pain free’ life.
Scott came to us with a history of back problems. He’s former military and used to leading a very active life. But the pain was chronic and severe… and it was so bad his doctors told him he would never run again. Many people would heed that advice and lead a quieter and sedentary life — but not Scott. He was determined to address the issues at hand and get as strong as possible. And he’s done just that. In fact, since he has started CrossFit, he says he is pain free. And until now, that has never been the case!
Not only is he running, but he’s lifting heavy, attends classes regular and even competed at the Clash of the Cove last weekend. He trains smart — he’s here regularly but listens to his body and takes rest when he knows he should. A family guy through and through, he also roped in his wife and son (you all know Trevor and Denisse!) so it’s now a complete family affair.
We are impressed with his tenacity and appreciate his dedication to his wellness. He is such an inspiration and we are lucky to have him here at the Cove!
FRESH START SKILL WOD
Hang Power Snatch/Power Snatch/Squat Snatch
Very similiar to Monday, we will get more familiar with movements and their nuances. We saw great progress with the Hang/Power/Squat Clean and are looking forward to doing the same productive work with the Snatch!
WOD
12 min AMRAP: 5 Pushups 10 Situps 20 Air Squats 200m Run
Retest of the same workout on 9/19/16. This was the very first workout you did! There are so many ways to see improvement — it might be the number of rounds you do, it might be better quality of movement or it might just be faster recovery time. We’ll be excited to see how everyone does (and feels!) afterwards!
COVE STRENGTH WOD
Front Rack Lunges 10/10/10/10/
(5 on each leg, build in load)
COVE WOD
20 Sit Ups
30 Wall Balls
40 Double Unders
3 Rounds
16 min Time Cap
Fitness: 14/10
RX: 20/14
RX+: 20/14 (GHD sit ups)
COACH’S TIP: You have a little over 5 minutes per round. Think about that after finishing the first round, if you are over or close to 5 minutes then use a few progressions in the next round. Feel free to mix and match GHD sit ups with regular sit ups. You should not be doing 60 GHD sit ups if you are have not done them in over 3 weeks (or if you have not done 60 within a workout before).
Tuesday, October 18th 2016
Paul K and Zac F await the final countdown to their FOURTH and final WOD!
]]>
Monday, October 17th 2016
We hope that our first-timers got a sense of what “a competition” is all about and that our seasoned competitors got their fix! We also hope everyone enjoyed some rest time and active recovery today… you put in a LOT of work this weekend!
To our judges and volunteers, a special shout out! This day would not be possible without your support, enthusiasm and HARD WORK. From the bottom of our hearts, THANK YOU!
BOD POD TODAY!
Just a reminder that the BodPod is coming today! If you signed up, please be checked in and ready to go 10 minutes before your scheduled time. If you are uncertain how to prepare or what to expect, here’s some useful information:
In order to have the best possible results, follow these simple instructions:- 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.
FRESH START CHALLENGE
It was just amazing to have so many of you participate in the competition! Not only was it so wonderful to see you put what you’ve learned to the test, it was AMAZING to see you out on the floor with all of the experienced members. You have come such a long way in such a short time, it’s hard to believe you are so new to this. WOW! Here’s an action shot of Cathy H. rocking her cleans (with Martine judging and cheering!) during the Women’s Scaled WOD 1…
FRESH START SKILL WOD
Hang Power Clean, Power Clean, Squat Clean:
10 minutes on each
We want to get you exposed to all three movements and understand the nuances (and how they build on each other). We will do a lot of PVC and empty barbell work and really focus on hinging at the hips!
FRESH START WOD
5 Hang Power Cleans
5 Front Squats
5 Burpees
*As we make the turn towards the end of the challenge, doing a workout similar to the ‘regular’ class. The goal is to help you a) see how far you’ve come and b) recognize that you are capable of doing what ‘everyone else’ is doing. SO not scary! COVE STRENGTH WOD Take 80% of your 10 Rep Back Squat and hit 3 sets of 12 (try to hit a slightly higher weight than we did last week) COVE WOD 8 Hanging Power Cleans 7 Front Squats 6 Burpees 6 Rounds 14 min time cap Fitness: 95/65 RX: 115/75 RX+: 135/95
Coach’s Tip: For those who competed this weekend, this workout touches on some of the HEAVY lifts you hit in the ladder. Today should be lighter and faster; use a hook grip and move that barbell quickly. Each round should be 2 minutes OR LESS. If it is taking longer, drop the weight down (and consider cutting a round)!
