Thursday, August 11th 2016
MEN’S 6-WEEK CHALLENGE WRAPS UP WEEK ONE!
Congrats to the men of the Six-Week challenge for getting through week one! As we all know, the beginning is the hardest part and creating new healthy habits is NOT easy. Give them a high five when you see them!
Starting a new way of eating is a lot easier when you know there are great options out there.We hope the Challenge athletes can stick around a a few minutes after class to try some new grub!
For any Cove members who have great recipes to share, please do so and we will post them on the Challenge FB Group!
MEN’S CHALLENGE
SKILL WOD
Pull-Up Work
WOD
300 Meter Row
15 Wall Balls
10 Ring Rows
3 Rounds
COVE WOD
ENDURANCE WOD
500 M Sprint on the Erg
(Row 500 M as fast as possible)
Rest 5 minutes
WOD
10 Ring Dips
15 Slam Ball
20 Push ups
25 Double Unders
15 min AMRAP
Looks like Justin approves of his partner’s toes-to-bar. Means less for him in last Friday’s Partner WOD! Meanwhile Tyler bangs out a big set for his team of two…
Wednesday, August 10th, 2016
WEDNESDAY WINS!
There are so many reasons why we love CrossFit but one of the greatest benefits is being is ready for the challenges that life presents you. For this week’s “Wednesday Wins” we want to share a story we heard from our very own Brittany M. on how she used her fitness to not just meet a challenge but also for a little trash talk!
Growing up Brittany used to always challenge her brother (her OLDER brother, she was sure to emphasize) to race across the at which they spend their summers. It was a great way to show him that although younger… she still was the boss.
Early this summer they went back to their family lake getaway spot and her brother made the challenge again. But this time it wasn’t just swimming a couple laps (remember the pool wod last weekend?!) rather it is a MILE SWIM. It’s kind of dangerous as there are no motor boats or help to save you… so the stakes were even higher.
When the challenge was made she, of course, as a responsible adult told him — “no way”. Brittany’s brother then made the mistake of talking trash. Well, then it was on! They dove in and at the halfway point they realized that they may have made a terrible mistake. Maybe that lake seemed smaller when they were younger? Or maybe it was before grown up “fears” set in? It became less about racing and more about survival. They both dug in, made the swim, and … drumroll please… Brittany’s dominance over her older brother continues. Brittany herself says that she never would have been able to make that swim (let alone win the race!) prior to starting here at the Cove. CrossFit, gets you fit. But it allows you to keep talking trash.
Brittany conquering her fears and tackling some box jumps
MEN’S CHALLENGE
STRENGTH WOD
Deadlfits
Find a heavy set of 3 good technique deadlifts
WOD
21-15-9
Deadlifts and Box Jumps
COVE WOD
STRENGTH WOD
Snatch Balance 3/3/3/3/3
WOD
20 Hanging Squat Snatch
25 Sit ups
20 Box Jumps
3 Rounds
Fitness: 45/35
RX: 75/55
RX+: 75/55
Consistency in movement pattern is key. PVC warmups are great for finding good positions and it looks like the evening class getting ready for some great squat snatches!
Tuesday, August 9th 2016
STRENGTH WOD
A1) 4 Snatch Grip Deadlift
A2) 10 Chin ups
4 Rounds
WOD
3 Minutes on 1 Minute off:
400 M Run
Max Burpees
4 Rounds
Coach’s Tip: Yesterday we went heavy barbell in the METCON and today we go no barbell. This type of interval work is meant to be a “sprint/rest” format, so don’t do too much pacing here. Run fast and keep at the burpees until that last second. Your should have at least a minute to do your burpees in the first round (which means even less time by the last round), so please consider scaling the run to 300 if you find yourself with little time left for the burpees. While this is surely a ‘running WOD’, we don’t want you ONLY running! The 300 is marked — just follow the 400M run route and turn around at the end of the first building (you’ll see a green 300M mark sprayed on the ground).
Coach Lyndsey shows great hip extension on her Power Snatch. Do as she says AND as she does!
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Monday, August 8th 2016
FREE SFH SAMPLES FROM 4:30P – 7:30
Ever notice those bags of protein powder by the T-Shirts up front and wondered what they taste like? Or think, “Fish oil?! No way!”. Well, on Monday from 4:30 to 7:30PM, SFH will be coming to let Cove members sample some supplement products and ask questions. Please know we have NO skin in this game other than offering a product line that we believe in and personally use; how you fuel yourself and work on your recovery is completely up to you.
BUT, we all want you to take fueling your body and recovery seriously. So, even if it’s not to ultimately buy a product, come taste the stuff and learn a little bit about what each is meant to do. You might learn a bit or get inspired to treat your body better… and you’ll certainly get to sample some yummy stuff!
WELCOME COVE CHALLENGE MEN!
We are thrilled to announce our Cove Men’s Only 6-Week Challenge starts today. Classes will run Monday, Wednesday and Thursday at 4:30p and 7:45p for the next several weeks. To give our new athletes the most focused attention and so as not to saturate the gym space for existing members, we are capping class sizes to 10 athletes for this Challenge. As you see new faces around the gym, please introduce yourself as it is this great community (as a whole!) that will help them get the most out of this experience!
COVE CHALLENGE WOD
200M Run
20 Goblet Squats
15 Ab Mat Situps
10 Push Ups
12 Minute AMRAP
STRENGTH WOD
Take 12 minutes to find a heavy Clean and Jerk for the day
WOD
Mac Attack
50 Wall Balls
5 Clean and Jerks
40 Wall Balls
4 Clean and Jerks
30 Wall Balls
3 Clean and Jerks
20 Wall Balls
2 Clean and Jerks
10 Wall Balls
1 Clean and Jerk
18 min Time Cap
Fitness: 115/75
RX: 165/110
RX+: 205/135
Coach’s Tip: The weight should be heavy today. By finding a heavy 1 rep during the strength (not necessarily a 1 rep MAX) you should be able to scale down slightly to find the right weight for the METCON. Keep in mind the wall balls will exhaust your shoulders, so make sure you do scale from the heavy one rep you establish!)
Great example of the functional fitness benefits of CrossFit! Thanks to Kim and Steve M. for an awesome day at the pool!
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