Wednesday, July 13th 2016
WEDNESDAY WINS
With hard work, so many of our athletes experience “wins” at the Cove and we love to celebrate them all! As you know, we firmly believe that performance improvements are some of THE most important indicators of success. And this guy is crushing it left and right. Today we celebrate Justin M., who came to us being a phenom of sorts, but when you see the improvements he’s made here, well… you’ll be blown away.
When Justin just did 16.4 during the Open in March, he did the teen scaled version (for those of you who have blocked this out of your memory, it was the 55 Deadlifts, 55 Wallballs, Rowing and HSPU workout). This past weekend he re-did the WOD, but this time he did Teen (ages 14-15) RX. Meaning, his competitive field is chock full of athletes 2 years older than him (he doesn’t turn 14 until November), the weights were heavier AND he scored a 171. That would put him #6 in MD. Number 34 in region. And 395th in world. AMAZING.
REMINDER: COACH MATT’S GOODBYE WOD MOVED TO 7:30PM THURSDAY!!!
As you know we are planning a goodbye WOD for Coach Matt as he’s heading off the medical school in Albany. This will be INSTEAD OF THE REGULAR 7:30PM CLASS and will be a different workout (Matt is a bit diabolical so the workout will be along the same lines!)
Here’s a FB event page where you can let us know if you are coming or not!
STRENGTH WOD
Every 5 minutes for 25 minutes
10 Burpees
15 Box Jumps
20 Front Squats
25/20 Cal Row
Fitness: 45/35
RX: 75/55
RX+: 95/65
Coach’s Tip: The volume is high, so keep the weight low and try to finish each round at or below 4 minutes. Score = slowest round. With the remaining time in each set, you get glorious rest!
Coach Chris teaching “patience on the pull” during a Snatch warm up…
Tuesday, July 12th 2016
COACH MATT’S GOODBYE WOD MOVED TO 7:30PM THURSDAY!!!
As you know we are planning a goodbye WOD for Coach Matt as he’s heading off the medical school in Albany! Due to Foundations classes at 6:30p AND so we don’t have to be rushed out for the next class, the WOD will now be at 7:30PM. This will be INSTEAD OF THE REGULAR 7:30PM CLASS and will be a different workout (Matt is a bit diabolical so the workout will be along the same lines!)
Here’s a FB event page where you can let us know if you are coming or not!
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!):
SKILL WOD
For 14 minutes
Even: 7-10 Unbroken Chest to Bar Pull Ups (Scale accordingly)
Odd: 15-20 Sit ups
WOD
5 Power Cleans
25 Double Unders
200 M Run
4 Rounds
Fitness: 115/75
RX: 155/105
RX+: 185/125
15 Minute Time Cap
Coach’s Tip: Go for a heavy load today and focus on getting set up and tight for every rep. Choose a challenging weight; its only five per set and you have a good amount of recover time before the next one…
Greg, Allie and a crazy 4:30 Open Gym crew doing a LOT of rowing…
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Monday, July 11th 2016
WELCOME COACH JOHN!
You may have seen a new face around the gym the last few weeks. He’s been coming to classes, crushing WODs and getting to know a few of you along the way. But now we’re thrilled to announce John C. is joining the coaching staff at the Cove!
We’ll post his full bio on the website soon, but he comes with a ton of coaching experience. He was the head coach and programmer at RJF CrossFit in West Virginia and prior to that was a coach at CrossFit IWF in Arnold. He’s one heck of an athlete, a beautiful mover and more mobile than most of us could dream of being. And to top it all of, he’s just an awesome guy.
With John’s help we will be rolling out some specialty classes in the coming weeks and we look forward to him helping make us all better athletes! Stay tuned for details, but for now, please give John a very warm Cove welcome!
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!):
COACHING SCHEDULE
Some of you have asked when certain coaches are on duty so we thought we’d share our coaching schedule. Since we fluctuate hours and times week to week we can start sharing this more regularly if it is helpful! Keep in mind, however, that our schedules may change so know things are certainly subject to change. And make sure you hit one of John’s classes this week for sure!
COACH MATT’S GOODBYE WOD MOVED TO 7:30PM THURSDAY!!!
As you know we are planning a goodbye WOD for Coach Matt as he’s heading off the medical school in Albany! Due to Foundations classes at 6:30p AND so we don’t have to be rushed out for the next class, the WOD will now be at 7:30PM. This will be INSTEAD OF THE REGULAR 7:30PM CLASS and will be a different workout (Matt is a bit diabolical so the workout will be along the same lines!)
Here’s a FB event page where you can let us know if you are coming or not!
STRENGTH WOD
A1) OHS 3/3/3/3/3
A2) High Box Jumps 5/5/5/5/5
WOD
30 Goblet Squats
20 Push ups
10 Power Snatch
2 Rounds
Fitness: 95/65 (35/26)
RX: 115/75 (53/35)
RX+: 135/95 (53/35)
Coach’s Tip: This should be a sprint and the WOD should be sub 12. Goal is to go unbroken on the Goblet Squats. There will be a 14 minute Time Cap on this WOD!
Nathan digging in for some heavy sled pulls…
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Sunday, July 10th 2016
OPEN GYM 9a TO NOON!
Come on in for Open Gym and make up a missed WOD or mobilize! There were some SPICY workouts this week so if you missed one, recruit a friend and get it done!
NEXT THUR (7/14) @ 6:30PM
FAREWELL WOD FOR COACH MATT!
Next Thursday we will be doing a special farewell WOD for Coach Matt. For those of you who don’t know, he’s heading up to Albany for medical school Apparently, in addition to being a great athlete, awesome Coach and overall good guy, it turns out he’s actually smart too. Who knew?
The goodbye WOD will run in lieu of the regular 6:30PM class, but the rest of the day’s schedule will remain ‘as is’. If you ever seen him workout, you know he’s a bit of a sadist. So expect something challenging for sure… but as always, we’ll have scales for all!
FOUNDATIONS NEXT WEEK
If anyone has friends or family who have been wanting to give this CrossFit thing a try, there are FREE Foundations/101 Classes coming up next week. Each session focuses on a different movement and we dial in on proper form and technique. These classes are also great if you wanted to review any movements.
Classes will run Monday, Wednesday and Thursday of next week at 6:30pm. Let us know if you or you know someone who wants to join us this week.
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