Tuesday, July 26th 2016
GOAT TIME!
No, it doesn’t mean Jessica is bringing in her pet goats (although that would be fun)! Rather, today we are WORKING ON OUR GOATS!
What is a “GOAT”, you ask? Simply put, it’s an area of weakness (or an area of opportunity to put it more politely) for you as an athlete. EVERYONE has a goat. It’s that one exercise that comes up in a WOD and you dread it. Or maybe you even avoid those WODs (although we know our Cove athletes would NEVER do that!). Some of us have two, three, four or more goats. If that’s the case, you have a whole herd of those little beasts, and you have a lot of work to do.
But today let’s just focus on one. Spend 15 minutes working on that weakness. It might be an easy fix, or it might be something that will take some serious work. Whether that path be the yellow brick road or a little walk up a few flights of stairs, we want to help you navigate the path you need to follow.
CROSSFIT GAMES FANTASY WINNERS
Huge congratulations to Irina K. and Justin F. for winning the Reebok CrossFit Games! Well, not the GAMES, per se… the fantasy league for the games!
For those of you who haven’t been following, the Reebok CrossFit Games ended on Sunday. The videos (most of them) are archived on http://games.crossfit.com. You can watch countless hours of individual, team, masters and teen competitions and get inspired for next year’s Open (or even get pumped for the WOD tomorrow!!)
THE COVE MAKES A SPLASH: 8/6 @ 11am
A reminder that we are doing our first Cove Swimming WOD on Saturday, 8/6 at 11am. There will be a 9a class that morning, but no regular 10 or 11am classes.
We will have the pool to ourselves for an hour before it opens. Plan to show up a little early to warm up as we’ll need to finish up by the time the pool opens at 12pm. Cost will be $7 per person at the door, however this fee will allow you to hang out for the rest of the day if you want. The pool is extremely kid friendly (playground, volley ball court, etc.) so bring the little ones. There are several grills so definitely plan to stay after to hang out and eat – you can even bring a cooler of drinks (yes, our pool allows beer, but no glass bottles)!
There is a pot luck sign up on the white board at the gym but please RSVP for the event here:
Cove WOD and Pool Party FB Event
A huge thanks to Kim, Steve and Justin for hosting us all. It is just so generous of them to arrange for this event at their club! Please give them a big thank you when you see them next!
SKILL WOD
Spend 15 Minutes working on your “GOAT”
WOD
25 Burpee Box Jumps
50 Cal Row
25 Burpee Box Jumps
Fitness: 20/12
RX and RX+: 24/20
Time Cap 18 Minutes
Coach’s Tip: Today’s workout is all about pacing. If you go out hard on the first set of burpees you won’t be able to hold a good pace. And if you go out too fast on the row you will be toast for the second set of burpees and they will take a LONG time. They key is to keep moving. Keep your heart rate steady and you should finish well under the time cap.
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Monday, July 25th 2016
THE COVE MAKES A SPLASH: 8/6 @ 11am
A reminder that we are doing our first Cove Swimming WOD on Saturday, 8/6 at 11am. There will be a 9a class that morning, but no regular 10 or 11am classes.
We will have the pool to ourselves for an hour before it opens. Plan to show up a little early to warm up as we’ll need to finish up by the time the pool opens at 12pm. Cost will be $7 per person at the door, however this fee will allow you to hang out for the rest of the day if you want. The pool is extremely kid friendly (playground, volley ball court, etc.) so bring the little ones. There are several grills so definitely plan to stay after to hang out and eat – you can even bring a cooler of drinks (yes, our pool allows beer, but no glass bottles)!
There is a pot luck sign up on the white board at the gym but please RSVP for the event here:
Cove WOD and Pool Party FB Event
A huge thanks to Kim, Steve and Justin for hosting us all. It is just so generous of them to arrange for this event at their club! Please give them a big thank you when you see them next!
WOD
“Sitting Hammer”
U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.
5 Cleans
10 Front Squats
5 Jerks
20 Sit Ups
5 Rounds
Fitness 95/65
RX 135/95
RX+ 155/105
Time Cap 20 Minutes
Coach’s Tip: Lots of barbell today! This is a variation on a Hero WOD called “Hammer”. Hammer typically has 20 pull ups (vs. 20 sets ups) plus 90 seconds of rest built in, but we subbed 20 sit ups and those reps are meant to be your rest!
Three months ago Brittany M came to us and said she needed to do something because she wasn’t sure she could carry her new baby through the airport for an upcoming trip. Her losses are mind-blowing (lots of weight loss, dropping several pants sizes, etc) but what’s more amazing are the GAINS she has made. Heavy barbells, high box jumps… and now she can probably carry her baby AND her husband through the airport! Here she is making a 75lb sled pull look easy…
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Sunday, July 24th 2015
OPEN GYM 9a-NOON
It’s supposed to be another hot one tomorrow so please take it easy and do some active recovery. Or get in early before it gets too hot and get the work done!
A huge congratulations to Allie B and Julie J who competed in their FIRST EVER Olympic lifting competition yesterday. They both did GREAT so give them a huge congrats when you see them!
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Saturday, July 23rd 2016
COME SUPPORT OUR COVE ATHLETES AT THE LORTON STRENGTH CLASSIC!
On Saturday, July 23rd we have THREE Cove athletes competing at the Lorton Strength Classic in Lorton, VA. Allie Bradley, Joe Tito and Julie Jones will all be representing the Cove! It will be held at CrossFit Lorton (about an hour south of us) and it would be great to come and show your support!
In this Olympic lifting competition they will Snatch first (3 attempts), and then Clean & Jerk (3 attempts). The top 3 competitors in each age group and weight class will receive awards. That includes the Masters division, too (for example, the top 3 women in the 35 age group at 53KG will receive awards, etc.). Julie’s heat runs at 9am, Allie goes at 4;30pm and Joe goes at 6:30pm. For more detailed information here’s a link to all the heats and lifters (maybe you know others competing!):
STRENGTH WOD
A1) 25 M Heavy Sled Pull
A2) 2 Rope Climbs
WOD
21-15-9
Push Jerk
Box Jump Over
Fitness: 115/75
RX: 135/95
RX+: 155/105
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