Saturday, June 11th 2016
WELCOME COACH HOLDEN!
We are thrilled to announce that Holden H. is joining the Cove coaching staff. Not only is a beautiful mover, a CrossFit geek and an overall beast, he happens to be an amazing guy. You’ll see him shadowing some classes over the next few weeks so please congratulate him and give him a warm Cove welcome. His bio will be posted on the website shortly so stay tuned!
ROMANCE WOD AND WHISKY II
JUNE 17TH AT 6:30PM!
Just another reminder that the next Men’s Night will be Friday June 17th at 6:30p. There will be NO regular class next Friday at 6:30 — it will be a special WOD just for the men of the Cove. If you haven’t yet, please sign up at the White Board by the Wodify station!BODPOD BODY COMPOSITION TESTING
The BodPod is a device that takes super accurate measurements of body composition (body fat vs. lean muscle) to get an idea of where you stand and the amount of calories your body should take in. It is used by both the NFL and NHL in there combine testing.
The BodPod vendor will be Monday June 27thfrom 4 PM to 7 PM. The cost is $50 (which might seem expensive) but it’s a great piece of data to have if you are looking to change your body composition. Coach Brian does it every 6 months to a year to see if his training is helping me grow as an athlete (and turns out, it has!). You always want to know where you are starting before you plan on how to get to your destination. Or if you have a past measure, this is a great way to see how far you’ve come!
Here is a link to a PDF on information about the BodPod – https://www.cove-fitness.com/wp-content/uploads/2016/06/BeFit-Test-Bod-Pod-brochure.pdf
We will post a DoodlePoll sign up shortly!
Non-Cove members are welcome to take the test as well. If you have any questions just email Brian@CrossFitCove.com.
MAEGAN’S FAREWELL WOD!
As many of you know, Maegan is leaving to relocate to North Carolina with her husband next week. Not only has she been amazing to work with, she has taken such great care of so many Cove Kids in the kids’ room — AND she is just an awesome athlete and friend. While we know she’s making the move to make life better for her family, we know her Cove family will miss her terribly.
Please join us for a special “farewell WOD” during Open Gym this Sunday at 10am. You’ll find some of her favorite moments will make an appearance (ahem… deadlifts?!) so come and wish her a fond farewell and stick around after for some snacks and socializing. A bittersweet Sunday Funday in honor of Maegan!
SKILL WOD
For 12 Minutes
Even minutes: 3-6 HSPU
Odd Minutes: Bentover Barbell Row
WOD
10 Push Jerks
500 M Row
10 Push Jerks
500 M Row
10 Push Jerks
-For Time-
Fitness: 95/65
RX: 135/95
RX+: 165/110
Ashley C. working on her Power Snatch. She’s only been at this for six weeks and her growth has been nothing short of astonishing. Look at that extension and open hip! Watch out Cove… we’ve got a beast on our hands…
Friday, June 10th 2016
BOD POD IS COMING!
A number of people showed interest in having a BodPod body composition test and we was able to schedule a company to bring one out to the gym. The BodPod is a device that takes super accurate measurements of body composition (body fat vs. lean muscle) to get an idea of where you stand and the amount of calories your body should take in. It is used by both the NFL and NHL in there combine testing.
The date are will be Monday June 27thfrom 4 PM to 7 PM. The cost is $50 (which might seem expensive) but it’s a great piece of data to have if you are looking to change your body composition. Coach Brian does it every 6 months to a year to see if his training is helping me grow as an athlete (and turns out, it has!). You always want to know where you are starting before you plan on how to get to your destination. Or if you have a past measure, this is a great way to see how far you’ve come!
Here is a link to a PDF on information about the BodPod – https://www.cove-fitness.com/wp-content/uploads/2016/06/BeFit-Test-Bod-Pod-brochure.pdf
We will post a DoodlePoll sign up shortly!
Non-Cove members are welcome to take the test as well. If you have any questions just email Brian@CrossFitCove.com.
MAEGAN’S FAREWELL WOD!
As many of you know, Maegan is leaving to relocate to North Carolina with her husband next week. Not only has she been amazing to work with, she has taken such great care of so many Cove Kids in the kids’ room — AND she is just an awesome athlete and friend. While we know she’s making the move to make life better for her family, we know her Cove family will miss her terribly.
Please join us for a special “farewell WOD” during Open Gym this Sunday at 10am. You’ll find some of her favorite moments will make an appearance (ahem… deadlifts?!) so come and wish her a fond farewell and stick around after for some snacks and socializing. A bittersweet Sunday Funday in honor of Maegan!
PARTNER WOD
30 Squat Cleans
30 Pull ups
800 M Run (together)
3 Rounds
**Break up the squat cleans and pull ups however the partners want. Then run together.**
Fitness: 75/55
RX: 95/65
RX+: 115/75 (chest to bar)
New(ish) member Nassim decided she wanted to give rope climbs a try even though she’s afraid of heights. First time trying…and success! Great work and congrats on overcoming a fear big time!
Thursday, June 9th 2016
MAEGAN’S FAREWELL WOD!
As many of you know, Maegan is leaving to relocate to North Carolina with her husband next week. Not only has she been amazing to work with, she has taken such great care of so many Cove Kids in the kids’ room — AND she is just an awesome athlete and friend. While we know she’s making the move to make life better for her family, we know her Cove family will miss her terribly.
Please join us for a special “farewell WOD” during Open Gym this Sunday at 10am. You’ll find some of her favorite moments will make an appearance (ahem… deadlifts?!) so come and wish her a fond farewell and stick around after for some snacks and socializing. A bittersweet Sunday Funday in honor of Maegan!
STRENGTH WOD
Front Squats
2/2/2/2/2
WOD
Every 2 minutes for 12 minutes
10 Power Cleans
Max Double Unders
Score = Total Doubles
Fitness: 95/65
RX: 135/95
RX+: 155/105
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Wednesday, June 8th 2016
WEDNESDAY WINS!
We love to celebrate the victories of our athletes, no matter how big or small the ‘win’! Today we celebrate Ahna P., an incredible athlete, wife, servicewoman, student and friend. Here’s her inspiring story…
CrossFit has been an interesting journey for my husband, Curtis, and myself. Last summer, while we were sitting around our fire pit with s’mores and beer, Chris B. invited us to check out CrossFit at the Cove. We were doing the Strong Lifts program at the time and of course had the stereotypical thinking of how CrossFit is a sure way to injure yourself with that crazy weight lifting. Well, we tried it that Saturday, then the foundations course, and then became members.
I saw immediate results just after 2 weeks before attending an Army course. I was so shocked to see an increase from 85% to 93% on my push-up score. My scores plateaued for a few years because of a prior hip injury that caused compensation issues on one side. Even after the surgery, I had some residual issues where I ended back on a permanent profile in the Army. For those that do not know what that means, I have the limitation to only do the 2.5 mile walk, versus the 2 mile run, for PT tests.
I’ve probably been hobbling around for about 6+ years. However, I am retraining the forgotten muscles with the awesome care and help from all of the coaches. I ran 2 miles on the treadmill for the first time on Friday during my unit’s PT. It’s been about 3 years and I ran a 16:48, which is 88% for my age bracket. Sure, there was some soreness and a little ankle pain, but not like when I attempted to run previously after my hip surgery. I am gaining the confidence and motivation that it will be possible to improve my overall fitness and to possibly be rid of that profile in the future. I just have to be patient and focus on form (like I learned from Coach Marina that I had a butt wink issue with squats), as well as roll with the extra weight that Coach Brian throws onto my barbell!
Curtis and I do live a busy life being dual military, working, doing school work, chores, and enjoying time with friends and each other. There were plenty of times where our schedules got in the way of the Cove, but we went when we could. Curtis has seen improvements while he was at the Cove, but made the decision to leave to address some upcoming Army events and focus on some compensation issues of his own. He recently deployed to Afghanistan sooner than expected, but he is safe and sound and shouldn’t be gone for too long. He did tell me that “the gym equipment is pretty sweet” and how it is easily accessible. He is also trying to rehabilitate himself back into running and chose a “couch to 5k program” while deployed. He did ask if I could send him his CrossFit shoes so he can do his weight lifting again.
The support of friends and family, to include the Cove and Military family, has been greatly appreciated, both with the physical fitness and with Curtis currently deployed. Despite being apart, we are still continuing to improve and better ourselves… together.
She’s a wife, a mom of three beautiful boys and leads a VERY busy life. Recently she made the conscious decision to take charge of her health and fitness by joining the New You 6 Week Challenge. This weekend she found herself in her closet crying… but they were happy tears! After just four weeks of CrossFit and adopting a Paleo style of eating, she now fits into clothes she haven’t worn in over eight years. She’s hooked on CrossFit, the community here and as she said to me “I can’t wait to see where this adventure takes me!”. Love this attitude and huge congratulations on your success!
FREE FOUNDATIONS NEXT WEEK
If anyone has friends or family who have been wanting to give this CrossFit thing a try, these are FREE Foundations/101 Classes and a great way to onboard. Each session focuses on a different movement and we dial in on proper form and technique.
Classes will run Monday, Tuesday and Thursday of next week at 5:30pm. Let us know if you have someone who wants to join in the fun!
MOBILITY WOD
Pigeon pose on a box 1 min each leg
Shoulder distraction 1 min each arm
WOD
20 KB Swings
15 Cals (Rowing)
10 Toes to Bar
5 Burpees
20 Min AMRAP
Fitness 35/26
RX 53/35
(no RX+ today)
We are so grateful to Ahna and her husband Curtis for their service and wish him a safe and quick return from deployment!