Wednesday, May 18th 2016
WEDNESDAY WINS!
We love to celebrate the victories of our athletes, no matter how big or small the ‘win’! Today we shine a bright light on Vanessa H., one of our amazing New You Challenge athletes.
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
Apologies, but last night we posted we would do a free foundations series next week. We have moved those classes to Tuesday MAY 31ST at 7:30PM, Wednesday JUNE 1ST at 7:30PM, AND Friday JUNE 3RD @ 6:30 PM!
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.
We make it super fun, they’ll learn a ton and get a sense of what this CrossFit thing is all about!
NEW YOU SKILL/STRENGTH
20 Second Hollow Hold
20 Second Superman
6 Heavy Russian KB Swings
3 Rounds
NEW YOU WOD
15 Power Cleans
25 Box Jumps
100 Air Squats
25 Box Jumps
15 Power Cleans
Fitness: 45, 12″ jumps or 20″ step ups
RX: 55, 20″
RX+: 65, 20″
15 Minute Time Cap
COVE STRENGTH WOD
Split Jerk
3/3/2/2/2
WOD
“Freddies Revenge”
5 Shoulder to Overhead (off the rack)
10 Burpees
5 Rounds
Fitness: 115/75
RX: 165/110
RX+: 185/125
Coach’s Tip: The strength WOD should warm up your shoulders. Choose a heavy load on the Shoulder to Overhead, but realize that the burpees will also tax the shoulders. This is a re-test from 10/15/15
A great silhouette shot of Nathan looking strong overhead …
Tuesday, May 17th 2016
CONGRATS TO ZAC F!
Huge congratulations to Zac F and his beautiful bride Alex! They were recently married in New Hope, PA but now he’s back from the festivities and the honeymoon and ready to get back at it. The upside of getting married and CrossFit? Carrying the bride across the threshold is a piece of cake. Give him a pat on the back and tell him job well done!
FREE FOUNDATIONS NEXT WEEK
If anyone has friends or family who have been wanting to give this CrossFit thing a try, we are doing another round of FREE Foundations/101 Classes next week!
They will be run on MAY 23RD, 24TH, AND 26TH @5:30 PM. We make it super fun, they’ll learn a ton and get a sense of what this CrossFit thing is all about!
SKILL WOD
10 Strict Pull Ups
10 Hip Extensions
3 Rounds
WOD
Swinging Annie
50-40-30-20-10
Doubles Unders
Sit Ups
Russian KB Swings
Fitness: 35/26
RX: 53/35
RX+: 70/53
20 min Time cap
Coaches Tip: Completing this workout in 19 minutes, and doing doubles in sets of 5 is not the goal. You should be moving the whole time and hitting big sets of doubles. If you are still working on DUs then scale down the number each round, or just work on them for a pre determined amount of time. Almost like skill work built into the WOD.
Some badass ladies making hard work look easy at the 9:30a class…
Monday, May 16th, 2016
We have already seen some great strength gains during our current front squat cycle. The front squat is a great movement as it builds not just strength but also demands a lot of core stability and mobility. As we continue to improve at this movement we should see some positive carryover into other movements. A strong front squat translates into better cleans (particularly squat cleans) and thrusters. Be sure to use the “Strength Wod” as a time to dial in your torso position that will help you push those thrusters in the metcon.
For the “New You Crew”, we are introducing Overhead Squats today! This lift requires a tremendous amount of core and shoulder stability so we will work hard during the warm up to get you in a good and safe position.
NEW YOU STRENGTH
Take 12 Minutes to heavy set of three Front Squats off the rack
NEW YOU WOD
15 Minute AMRAP
15 OHS (Overhead Squats)
200M Run
Fitness: PVC Pipe
RX: 15# Bar
STRENGTH WOD
Every 2 minutes for 10 minutes 3 Front Squats
WOD
Every 2 minutes for 10 minutes
200 M Run
Max Thrusters
Fitness: 75/55
RX: 95/65
RX+: 115/75
Coaches Tip: You should be getting at the very least 5 thrusters per round to put your total above 25 reps. If completing the 200 meter run is difficult for you, consider scaling the run distance as well.
Chris, Tanya and Tricia show there are lots of different ways to develop shoulder strength here at the Cove…
Sunday, May 15th
OPEN GYM 9A-NOON
There are a few “New You” athletes coming in to make up Friday’s Partner WOD so please introduce yourself, say hi and feel free to hop into their workout. It was a tough, but fun “chipper” (50 burpees, 50 swings, 50 knees to waist, 50 wall balls, 50 jumping pull ups and 50 hang cleans. Oh, and with a 1000M cash out!)
Some “New You” ladies huddle post-WOD stretching. Or, rather… resting!
