Friday, July 1st, 2016
LARRY’S “BULLHEAD PIT BEEF”
THIS SATURDAY AT THE COVE!
Come enjoy Larry’s beef (insert inappropriate jokes here) at the Cove this Saturday! He’ll be there around 10 so stay for a quick meal after the 10a or 11a WODs. In all seriousness, his food is out of this world and Paleo friendly (or not if you choose those options)… but either way you CANNOT GO WRONG!
JULY 4TH AT THE COVE!
We want to invite everyone to come celebrate the July 4th holiday CrossFit-style at the Cove! We will kick off a with a Hero WOD on Monday, July 4th at 11am and then relax with a pot luck community BBQ. We will have a regular schedule the rest of the weekend.
This will be the ONLY class on Monday, July 4th!
The WOD will be “Wittman”. U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings aRobert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
Come celebrate his life and honor ALL of those who serve on this July 4th Holiday. As always, we can scale movements and volume (or both!).
PARTNER WOD
10-9-8-7-6-5-4-3-2-1
Squat Clean Thrusters
200 M Run
Partner 1 does 10 squat clean thrusters then runs 200 M (partner two rests)
Then partner 2 does 10 squat clean thrusters and runs 200 M (partner 1 rests)
Partner 1 does 9 squat clean thrusters then runs 200 M (partner two rests)
Then partner 2 does 9 squat clean thrusters and runs 200 M (partner 1 rests)
Work your way down the ladder as a team!
Fitness: 75/55
RX: 95/65
RX+: 115/75
Coach’s Tip: A “Squat Clean Thruster” is often referred to as a “Cluster”. We haven’t done these in a WOD before, but we’ve done Squat Cleans and Thrusters often. This is simply combining the two into one fluid movement. This is an interval workout of sprint/rest/sprint/rest. Choose a weight you “touch and go” on the weights for at least a set of five. Singles from the onset means the barbell is WAY too heavy!
If you haven’t met Emily S., be sure to introduce yourself. Not only is she such a great person, she’s one helluva athlete! Beast in the making…
Thursday, June 30th
JULY 4TH AT THE COVE!
We want to invite everyone to come celebrate the July 4th holiday CrossFit-style at the Cove! We will kick off a with a Hero WOD on Monday, July 4th at 11am and then relax with a pot luck community BBQ. We will have a regular schedule the rest of the weekend.
This will be the ONLY class on Monday, July 4th!
The WOD will be “Wittman”. U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
Come celebrate his life and honor ALL of those who serve on this July 4th Holiday. As always, we can scale movements and volume (or both!).
WOD
21-15-9
Deadlifts
Bar Facing Burpees
Fitness: 185/125
RX: 225/155
RX+: 275/175
SKILL WOD
10 Partner Glute Ham Raises
10 Perfect Push Ups
5 Rounds
(We aiming for PERFECT push ups here. If you need to scale volume, do it! Or grab a band and work on keeping those elbows in tight)
Jason J. has always been a great athlete, but he’s been upping his attendance, been more consistent and making huge strides. Today he made all the pull ups look easy during Helen!
Wednesday, June 30th 2016
WEDNESAY WINS!
Happy hump day! We love celebrating our athletes’ victories (both big and small) here at the Cove and today we applaud Angela D.! She leads an incredibly busy life and finds that one hour for herself every day (while many of us are still in dreamland USA). She is a 5:30am devotee and her consistency and focus is paying off BIG TIME. She’s quite humble so you’d never know the trajectory she’s been on unless you like to wake up at an ungodly hour, so we are going to brag FOR HER!
She does another REALLY important thing for herself: she sets GOALS! Some are stretch goals and some are more near term, but she’s constantly working towards what she wants to accomplish. We recently talked about them and after spending some time looking at the goal board she realized a few important things:
Double-unders were down a goal of hers. And only recently it struck her “OMG! I have them! They’re not pretty, or unbroken, but I can do them’!”. And as she so beautifully said, “We spend so much time thinking about how far we have to go… That we don’t think about how far we’ve come. Aside from my numbers going up on my lifts, my knee injuries seem to be a thing of the past! I am running again in every WOD! (I still hate it). I am doing box jumps again, I can do double-unders (when even attempting them before would hurt my knees) and I can do full GHD sit-ups.”
She admittedly has many goals on her list… But that’s one of the things she loves so much about CrossFit. “There’s always something new to work towards.” Well said, Angela! And huge congratulations on your amazing accomplishments!
SKILL WOD
Mini “Flight Simulator”
5-10-15-20-25-30-25-20-15-10-5
All reps must be unbroken and the rope must come to a complete stop after each set.
10 Min Time Cap
**If you struggle with dubz, use this as time to practice**
WOD
“Helen”
Retest from April 18th
400 M Run
21 KB Swings
12 Pull ups
3 rnds
Fitness: 35/26
RX: 53/35
RX+: 70/53
Coach’s Tip: Helen is a classic CrossFit Sprint workout. Go fast from the start and work for a PR time!
Welcome Allen L., one of the nicest guys in the world, back to the Cove! Life got super busy for him and he had to take a break for a while but now he’s BACK! Give him a warm welcome back to the crazy when you see him!
Tuesday, June 28th 2016
SKILL WOD
Snatch Balance
3/3/3/3/3
WOD
1,000 M Row
30 Power Snatch
30 OHS
Fitness: 75/55
RX: 95/65
RX+: 115/75
14 min Time Cap
Coach’s Tip: 30 reps certainly do not have to be unbroken for the snatch or OHS. Chose a load that challenges you, but something you can still get about 7 reps a minute work. The snatch balance will warm up your shoulders so you should be ready to go. For larger classes we will run the workout in heats (9 on the rower at a time means the second heat goes around 5 minutes after with a delayed start!).
Aaron T. looking super fit and super strong at the Men’s night “DT” WOD…
