Thursday, June 23rd 2016
LOVE YOUR BARBELL
STRENGTH WOD
OHS 5/5/5/5
(building up in weight)
WOD
10 Power Cleans
20 Pull Ups
60 Double Unders
3 Rounds
16 MINUTE TIME CAP
Fitness: 95/65
RX: 135/95
RX+: 155/105
Not only has Gerard S. gotten so much stronger, his gains in movement quality are nothing short of amazing. He came to us with knee issues, struggled to get to parallel with squatting … and now he does this. Wow. Congrats Gerard. Hard work DOES pay off!
Wednesday, June 22nd 2016
WEDNESDAY WINS!
We love to shine a light on the success of our athletes and today we celebrate Princess C! She’s new to the Cove as a member, but was one of our brave New You Challenge athletes prior to that. What’s amazing about her story is the impact that CrossFit (and the Cove, specifically) had on her in such a short period of time. Here’s what she had to say:
IN CASE YOU MISSED IT…
In case you didn’t see the video we posted on FaceBook, here is a short film that sums up perfectly what we have going here at the Cove. It tells the story of this amazing community and how we go FAR beyond athlete to athlete relationships — rather, we are one big FAMILY.
A huge thank you for making this place what it is. We are forever grateful.
WOD
From 0-8:00 minutes
1,000/800 M Row
50 Wall Balls
25 Burpees
From 8:00 to 16:00 minutes
1,000/800 M Row
50 Wall Balls
25 Burpees
Score = Slowest time. If you finish in under 8 minutes use that time to rest.
Coach Lyndsey doing some mental prep for a big lift…
Tuesday, June 21st 2016
COMMUNITY ROCKS AT THE COVE!
In case you didn’t see the video we posted on FaceBook, here is a short film that sums up perfectly what we have going here at the Cove. It tells the story of this amazing community and how we go FAR beyond athlete to athlete relationships — rather, we are one big FAMILY.
A huge thank you for making this place what it is. We are forever grateful.
BOD POD: MONDAY 6/27
We are excited so many of you are taking advance of the BodPod opportunity on Monday next week. There’s more to it than ‘just showing up’ so if you are signed up, please take a moment to read the important information about what to expect and how you should prepare for the most accurate measurement possible:
How long does an assessment take? You will be sitting inside the BOD POD cabin for about 3 minutes. However, during that time, the door will be opened and closed between two 50-second trials. Total time including reviewing the results is approximately 10 minutes. What should I expect? Simply sit comfortably and quietly (no laughing or talking), relax and breathe normally and the BOD POD does the rest. Sounds relating to the valves opening and closing may be heard, but most people are unaware of the slight pressure changes that take place. You may notice a feeling similar to being in an elevator or the initial take-off in an airplane. How accurate is it? The BOD POD which uses air displacement technology is considered to be the gold standard of body composition measurement. It is as accurate as hydrostatic (underwater) weighing, but quicker and easier to perform. The range of error for this test is ± 1 to 2.7%. In order to have the best possible results, follow these simple instructions:- No food, drink or exercise at least 3 hours prior to testing.
- Use the restroom before testing, if necessary.
- Don’t apply any lotions or skin creams prior to your test.
- Remove glasses and jewelry (if possible).
- Wear minimal, form-fitting clothing.
- Men: Thin fabric shorts, lycra/spandex-type swimsuit or single-layer compression bike-style shorts (no padding
- Women: Lycra/spandex-type swimsuit or bike-style shorts and sports bra (no wire or padding)
- Because of the sensitivity of the equipment, schedule subsequent visits under the same conditions (time of day, hydration levels, amount of facial and body hair, same day of cycle (women), etc.).
- A swim cap will be provided to compress any air pockets within the hair.
MOBILITY WOD
Five Minutes Shoulder Mobility Work
WOD
7 Deadlifts
21 Box Jumps
3 Rounds
Rest 3 Minutes
7 Deadlifts
28 Sit ups
3 Rounds
Fitness: 185/125
RX: 225/155
RX+: 245/165
Score = Total Time
22 MINUTE TIME CAP
We know Allie B. moves a barbell beautifully… and now I think we can say the same for the sled…
Monday, June 20th 2016
NEW STRENGTH CYCLE!
We’re thrilled to announce our next strength cycle is going to be …. Drumroll please… the SNATCH! The Snatch (specifically the Squat Snatch) is THE most complex lift that requires incredible mobility, shoulder stability and core integrity (not to mention perfect squat positioning). When done properly it is a beautiful movement that works every bit of your body from bottom to top.
HOWEVER, because it requires all of the above, as any instability and mobility issues become obvious. More than anything, we want you to have a SAFE snatch, not just a heavy snatch. So think about this strength cycle more as a ‘movement’ cycle and not just how heavy you can get.
Having said that, we are going to start our entry into the Snatch cycle with a mini “OHS precursor” cycle (around 3 three weeks). The snatch is really dymanic, so to prepare to get us to that finish position of the Snatch we are going to practice in a more ‘static’ fashion by honing our Overhead Squat. We will be hitting shoulder mobility throughout these cycles so make sure you get all of that in too!
Loading will be somewhat important during these first few weeks, but proper position trumps load any day. A great OHS at 95/65 is better than a sloppy one at 135/95. Again, this good position will ultimately allow you to catch in a stable position, maintain shoulder stability and most importantly… STAY INJURY FREE as we move through the Snatch cycle!
If you have any shoulder issues or are fearful of the OHS, we are more than happy to work with you individually on modifications (as always!).
We hope you are as excited as we are.
STRENGTH WOD
OHS with a pause in the bottom 3/3/3/3/3
WOD
400 M Run
8 Power Snatch
14 Push Ups
(3 Rounds For Time)
17 MINUTE TIME CAP
Fitness: 95/65
RX: 115/75
RX+: 135/95
Coach Josh coaching a testosterone heavy 6:30p class on Friday night…
