A GREAT WEEK AHEAD!

We kick Monday off with some Snatch and OHS (Overhead Squat) work as we continue on our Squat Snatch cycle.  If you’re shoulders are feeling toasty, talk to the coach and we can find appropriate scales and accessory work for you.

The men of the 6-Week Cove Challenge kick off 30 Days of Paleo eating today so let’s support them!  Give them a word of encouragement or share your favorite Paleo recipe.  As we all know, it’s so much easier when you surround yourself with people who have been through it AND share the knowledge you have gained!  In the spirit of sharing, here’s a kick ass Paleo Banana Bread recipe for all of those with a sweet tooth!  Double the recipe (or go heavier on the bananas). Trust us!

WE NEED YOUR VOTE!

As you may know, we are vying for the top spot in Howard County’s “Best Of” rankings and need your help!  We really believe we’ve got the best box around (thanks to all of you!) and we want to shout it from the rooftops. If you could take a second and click on the link and just put in “CrossFit Cove” for question 67, we’d greatly appreciate it! Or if you have any spouses or friends that have dropped in and have good things to say, pass it on!  Thanks in advance for all you do for us!

VOTE “CROSSFIT COVE” FOR QUESTION 67

 

 MEN’S 6-WEEK CHALLENGE

STRENGTH WOD

Shoulder to Overhead

Work up to a heavy Push Press or Push Jerk

WOD  

1 Minute Max Calorie Row

1 Minute Max Push ups

1 Minute Max Air Squats

1 Minute Max Sit ups

Rest Two  Minutes

Repeat

 

COVE STRENGTH WOD

Squat Snatch 

2/2/2/2/2

(They do not have to be unbroken, feel free to drop at the top.  Try to hit 90% of your 1 rep max. You can log into Wodify under “My Performance” and choose “Weightlifting” in the drop down menu.  Then type in “Snatch” and you will find your performance history for this movement.)

COVE WOD

15 Overhead Squats

15 Burpee Box Jumps

3 Rounds

Fitness: 75/55

RX: 95/65

RX+:115/75

Coach’s Tip:  Go heavy on the strength and light in the METCON. It should be a weight you can do in one or two sets for the first round or two!

If you haven’t met Tyler T. yet, please introduce yourself!  He’s one of our newest members and already in BeastMode!

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OPEN GYM 9A TO NOON!

Just a reminder that we are open from 9a to Noon tomorrow.  Come on in and work on a skill, do some active recovery or make up a missed WOD!  Or just take a complete rest day and get back at it on Monday!

Really Mom?  You want me to do ANOTHER rep?  Yep.  Sorry kiddo.

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IT’S HOT!  DRINK YOUR WATER!

We always encourage good hydration, but it becomes REALLY important during hot streaks like the one we are having.  Increase your fluid intake, regardless of your activity level. Don’t wait until you’re thirsty to drink. You are depleting your body of fluids ALL DAY in weather like this, so make sure you are drinking ALL DAY (not just the hour before you come to the gym).  During heavy exercise make sure you are striving to drink two to four glasses (16-32 ounces) of cool fluids each hour!

WE NEED YOUR VOTE!

As you may know, we are vying for the top spot in Howard County’s “Best Of” rankings and need your help!  We really believe we’ve got the best box around (thanks to all of you!) and we want to shout it from the rooftops. If you could take a second and click on the link and just put in “CrossFit Cove” for question 67, we’d greatly appreciate it! Or if you have any spouses or friends that have dropped in and have good things to say, pass it on!  Thanks in advance for all you do for us!

VOTE “CROSSFIT COVE” FOR QUESTION 67

 

 WOD

Every 4 Minutes for 20 minutes

15 Front Squats

15 Burpees over the bar

Max Cals on the Rower

Fitness: 95/65

RX: 115/75

RX+: 135/95

Score = Total Cals

Flash back to a week ago when we did the Pool WOD.  Despite a brutal WOD, Sara looks happy!

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WE NEED YOUR VOTE!

As you may know, we are vying for the top spot in Howard County’s “Best Of” rankings and need your help!  We really believe we’ve got the best box around (thanks to all of you!) and we want to shout it from the rooftops. If you could take a second and click on the link and just put in “CrossFit Cove” for question 67, we’d greatly appreciate it! Or if you have any spouses or friends that have dropped in and have good things to say, pass it on!  Thanks in advance for all you do for us!

VOTE “CROSSFIT COVE” FOR QUESTION 67

 

ENDURANCE WOD

25 M Sled Drag rest 1:00

4 Rounds

**As heavy as possible**

 WOD

Partner “Helen”

3 Rounds for Time:

Run 800 meters

42 KB Swings

24 Pull-ups

Split up all the work however you’d like with one person working while the other rests… except for the run. Both people run together!  You cannot start the swings until both people are back.  

Fitness: 35/26

RX: 53/35

RX+: 70/53

Be like Nathan!  Go heavy on the sled… you should NOT be able to run with it.  Lean forward and dig in!

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