Thursday, September 22nd 2016
TWO MORE FAMILY CLASSES TO GO!
We loved seeing so many families on Sunday and hope we get to see more turn out this Saturday for our next CrossFit Family Class! As a reminder, the remaining classes will be at: SATURDAY, September 24th at Noon SUNDAY, October 2nd at Noon As a reminder, these workouts are designed as “partner WODs” where you work out with your child. If you have more than one child, that’s ok… we can work in teams of three (or feel free to bring another adult partner). We typically do fun warmups, some skill work, a work out and a game. While you will get a sweat in, it won’t come with the same “pain cave” feeling of a regular METCON. Ideal ages for our ‘lil beasts is 5 – 10… but if you think your older or younger one will enjoy it, great! Since it is Partner WOD, you’ll be able to assist (or challenge) your child as appropriate for THEM!
COVE SKILL WOD
3 Rounds 1 Min couch stretch (:30 each leg) 1 Min Plank (or as long as possible) 50 M KB Overhead walk. (1 Kb in each hand, arms locked out elbows extended)COVE WOD
30 Deadlifts 30 Pull ups 30 Front Squats 30 Pull ups 30 Push Jerks Fitness: 95/65 RX: 135/95 RX+: 155/105Coach’s Tip: Who doesn’t love a good chipper! Try to pace yourself and handle the volume in bit sized pieces. Don’t think of it as 150 reps, just chip away the 30 at a time. Try to hit a big set for the first set of each movement (at least 10). If you are doing singles or really small sets out of the gate, we will ask you to scale back the weight!
Wednesday, September 21st 2016
WEDNESDAY WINS!
We love celebrating the wins of our athletes whether it is a new PR set or a personal goal accomplished outside the box. Today we celebrate one our harderst working athletes, Ashley C. She is also a ‘graduate’ of the Fresh Start Challenge and has been committed to her health and fitness since she walked through our doors. And while she continually inspires ALL of us, we hope the ladies of this Fresh Start challenge see where this journey can take them!
Last week at lunch she went dress shopping. She, like many of us have done, was procrastinating — because when you don’t feel good about yourself it’s just not “fun” to shop. It’s easy to push aside or forget all the hard work you’ve been doing and realize that changes ARE happening. Well, this is exactly what happened to her. She kept reaching for larger sizes, as she was accustomed. And she kept having to go smaller and smaller! She said to us “It was literally the best feeling to drop down to a size small and question if I should go down another size!”
She says she’s still not at her ideal “body image” (we think she’s nuts) but says this has been her most favorite journey.
And there’s always a common credit to these successes. She said “I wouldn’t have been possible with out the Challenge and the rest of the Cove crew”. As we always say, it IS about you, but it takes about ALL of us. Thank you, Ashley, for sharing this. And thank you all the athletes at the Cove for your unwavering support!
SIGN UP FOR CLASH AT THE COVE!
We are slowly seeing names added to the White Board at the gym… but come on people! This is a GREAT way to test your own limits and stretch a little outside your comfort zone. BUT, you can do it in a completely SAFE and FUN environment! If you’re still uncertain about whether or not this is something you can do, here are last year’s workouts. If you think you could do any of these WODs, you should be signing up!!!!
2015 WODS
WORKOUT 1: “Race to the Rope”
Clock will be set for 11 minutes. In 11 minutes the athlete must complete the following tasks:
Part I: 500 Meter Row (400M for Women), 400 Meter Run, 2 Rounds
Your score will be the time to complete the workout.
Part II: With the remaining time the RX division will attempt to get as many double unders until the clock runs out. For the scaled division – max unbroken single under in the remaining time.
The entire event will be weighted with Part I having twice the value of Part II
WORKOUT 2: “Dance with the Devil”
6 Thrusters at RX 95/65lbs, Scaled 75/55
6 Burpees Over the Bar
6 Pull Ups RX, Jumping Pull Ups Scaled
8 Minute AMRAP
WORKOUT 3: Clean and Jerk Ladder. One minute to successfully lift the following weights. Your score will be the heaviest weight you achieve up the ladder.
Men’s RX 135 – 155 – 175 – 195 –205 – 215 – 225 – 235
Men’s Scaled 95 – 115 – 135 – 155 – 175 – 185 – 195 – 205
Female Scaled 55 – 65 – 75 – 85 – 95 – 105 – 115 – 125
Female RX 75 – 85 – 95 – 105 – 115 – 125 – 135 – 145
FRESH START CHALLENGE
STRENGTH WOD
Work up to a heavy 5-Rep DeadliftWOD
4 Rounds for Time: 15 KB Swings 10 Box Jumps F: 18lb KB/ 12″ box RX: 26lb KB/ 18″ box RX+: 35lb KB/20″ boxCOVE STRENGTH WOD
Take 10 minutes to warm up to a heavy Power Clean weight for the WODCOVE WOD
3 Power Cleans 12 Sit ups 300 M Row 30 Seconds Rest 7 Rounds Fitness: 135/95 RX: 185/125 RX+: 225/155Coach’s Tip: No typo above. We are going HEAVY today. We expect very few people will be able to hit those RX and + numbers, so choose a weight that is heavy FOR YOU! Don’t worry about what the person next to you is doing. You will have :30 rest before your next Clean attempts (at the bottom of every round rest is baked in) so let’s see what we can pull tomorrow! And remember, the strength portion is designed to help you make a smart decision.
Tuesday, September 20th 2016
LOTS OF EVENTS HAPPENING… READ ON!
FRIDAY NIGHT SHOPPING SPREE!
RoadRunner Sports has invited all Cove athletes (and their friends) to come in and enjoy some food and drink… and 20% off everything in the store! (except electronics). They have all the things we crazy CrossFitters need; Nike Metcons, Reebok Nanos and Innov8 shoes… plus some kick as apparel. If you’ve been on the fence about buying new gear or have been wanting to try on some CrossFit specific shoes, come on in. NO PRESSURE to buy anything at ALL! Just come browse and hang out with your fellow Cove peeps! So come in between 6 to 8 on Friday night after you crush the partner WOD! And because we know some of you like to hang at the Cove Friday nights and have a beer, hit the shopping early and come back and show us all what you got! We have late classes on Friday night for the Fresh Start ladies so we will be there until 9p. Just sayin’!
BOD POD COMING BACK 10/17
The BodPod is a device that takes super accurate measurements of body composition (body fat vs. lean muscle) to get an idea of where you stand and the amount of calories your body should take in. It is used by both the NFL and NHL in there combine testing. The vendor will be back here on 10/17 from 4 PM to 7 PM. So if you are looking to check your progress from last time or determine a first time baseline, please sign up HERE. If there is enough demand we can pursue opening up more times that evening, but we’ll need to hear from you if can’t find a spot. Here is a link to a PDF on information about the BodPod – https://www.cove-fitness.com/wp-content/uploads/2016/06/BeFit-Test-Bod-Pod-brochure.pdf Non-Cove members are welcome to take the test as well. If you have any questions just email Brian@CrossFitCove.com.IN HOUSE COMPETITION 10/15
We are holding our second annual in-house competition THE CLASH AT THE COVE on October 15th from 10a – 2pm! For those of you who have never done a competition before (or don’t know what an in-house competition is), it is a FRIENDLY and FUN competition and open only to members of the Cove. It consists of three workouts during the day with a final fourth workout for the top five finishers in each division.
The competition is for EVERYBODY in the gym, literally EVERYBODY!!!!If you aren’t convinced that you can do this event AND have a great time you can still participate as a spectator or volunteer. We will take all the help we can get, and we will be in need of judges! Non-members and family are welcome to come and cheer everyone on too! We plan to make a day out of it and include grilling and potluck get together after the workouts are complete.
CLASH AT THE COVE STANDARDS
Use this guide to find the division that you should choose when signing up for the 2016 Clash at the Cove In-House competition. There is a sign up list on the White Board by the Wodify Station. We want to see that FULL!
For a “working weight” you should be able to perform 4-6 reps (not necessarily unbroken) for each of the movements listed. It does not mean these movements will appear in the workouts, rather it is to help you judge your own individual capacity vs. the load demands of the two divisions:
Scaled
Clean and Jerk 95/65
Deadlifts 135/95
Box Jumps 24/20 (step ups Allowed)
Jumping Pull Ups
Single Unders
Knees to waist
RX
Clean and Jerk 155/105
Deadlifts 225/155
Box Jumps 24/20 (no step ups allowed)
Pull Ups
Double Unders
Toes 2 Bar
STRENGTH WOD
Front Squat work up to 80%-85% of 1 RM 5/5/5/5 Between each set 6-10 wall slides (many of you have done these before but for those who have not, watch HERE)WOD
“The Goods” 15 Back Squats 15 Burpees 5 Rounds Fitness: 95/65 RX: 115/75 RX+: 135/95Coach’s Tip: The back squats should be done unbroken and ideally taken from the floor. Take the bar from the rack if lowering on your shoulders is uncomfortable.
Monday, September 19th 2016
IN HOUSE COMPETITION 10/15
We are holding our second annual in-house competition THE CLASH AT THE COVE on October 15th from 10a – 2pm! For those of you who have never done a competition before (or don’t know what an in-house competition is), it is a FRIENDLY and FUN competition and open only to members of the Cove. It consists of three workouts during the day with a final fourth workout for the top five finishers in each division.
The competition is for EVERYBODY in the gym, literally EVERYBODY!!!!If you aren’t convinced that you can do this event AND have a great time you can still participate as a spectator or volunteer. We will take all the help we can get, and we will be in need of judges! Non-members and family are welcome to come and cheer everyone on too! We plan to make a day out of it and include grilling and potluck get together after the workouts are complete.
CLASH AT THE COVE STANDARDS
Use this guide to find the division that you should choose when signing up for the 2016 Clash at the Cove In-House competition. There is a sign up list on the White Board by the Wodify Station. We want to see that FULL!
For a “working weight” you should be able to perform 4-6 reps (not necessarily unbroken) for each of the movements listed. It does not mean these movements will appear in the workouts, rather it is to help you judge your own individual capacity vs. the load demands of the two divisions:
Scaled
Clean and Jerk 95/65
Deadlifts 135/95
Box Jumps 24/20 (step ups Allowed)
Jumping Pull Ups
Single Unders
Knees to waist
RX
Clean and Jerk 155/105
Deadlifts 225/155
Box Jumps 24/20 (no step ups allowed)
Pull Ups
Double Unders
Toes 2 Bar
WELCOME FRESH START LADIES!
We are thrilled to be starting our ladies only challenge today! Their classes will run at 4:30pm and 7:45pm Monday, Wednesday and Friday. PLEASE give them a warm Cove welcome and a hi-five when you see them. If you can remember back to your first day and the anxiousness you felt, remember how much the support of community helped you get through that!
FRESH START WOD
(Workout Of the Day)
10 Sit Ups
20 Air Squats
200 Meter Run
12 minute AMRAP
COVE WOD
“Jack” Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi. Today we honor him with this Hero WOD… 10 Push Press 10 KB Swings 10 Box Jumps 20 min AMRAP Fitness: 95/65 (25/26) RX and RX+: 115/75 (53/35)Coach’s Tip: The weights should be light and you should going unbroken in the early sets. A 20 minute metcon will test your engine for sure, so take a few seconds between movements to collect yourself and catch your breath so you don’t fall back to small sets of each movement! In CrossFit terms, this isn’t a sprint, it’s a marathon…
