Friday, May 6th, 2016
SATURDAY SCHEDULE As you know, we are closed Saturday for the CF4CF competition BUT there are a few things you do do get your CrossFit fix in! CROSSFIT FEDERAL HILL welcomes you for a free workout! Geo has graciously rolled out the red carpet for the Cove to hit CrossFit Federal Hill on Saturday morning. You can find more on their website but they have “Drive” (endurance) classes at 8a and 11a and regular CrossFit classes at 9 and 10a (schedule here). If you’re up for something different, “Drive” is pretty awesome (no barbell… all engine!!) and in terms of the regular classes, you’ll surely feel at home as Geo programs both boxes! SUPPORT YOUR FELLOW COVE ATHLETES AT CF4CF! We have numerous Cove athletes competing so come on down and cheer them on! The competition starts at 9a and should run until around 3 or 3:30pm. WORK OUT AT EVENING OPEN GYM! We are going to hold an Open Gym period from 4p-6p on Saturday (or right after the comp ends). Sunday will be Open Gym as usual from 9a – Noon.
NEW YOU CHALLENGE
MOBILITY WOD
Couch Stretch
Front Rack Stretch with band
3 Rounds
NEW YOU CHALLENGE
WOD
1 Minute Max Calorie Row
1 Minute Air Squats
1 Minute Kettlebell Swings
1 Minute Knees to Chest
1 Minute of Rest
4 Rounds – Score total reps
COVE PARTNER WOD
10 Clean and Jerks
10 Thrusters
400 M Run (together)
Rest 1 Minute (together)
AMRAP 25 Minutes
Fitness: 75/55
RX: 95/65
RX+: 115/75
Coaches Tip: Both partners start on the bar and work at the same time. One completes 10 clean and jerks and one completes 10 Thrusters. Run together, rest then switch movements. The rest is in there to give the athletes a chance to re group and attack each round with speed. The workout is long, but the intensity should stay fairly high. Use the same weight on both movements so each person will only have one bar out.
This workout is long but we are looking forward to you hitting each round hard. Go fast through each barbell movement and then push the run knowing you will get a minute of rest between rounds.
Cove women unite! Robyn Z cheers on New You Challenge Michelle S. during Friday’s partner WOD. These ladies are BEASTS!
Thursday, May 5th 2015
STRENGTH WOD
Front Rack Lunges 8/8/8/8/8
(These transfer nicely to a strong front squat. Go off the rack and keep the same weight across. It should be a struggle to hit that 8th rep every time)
WOD
Min 1: 20 Sit ups
Min 2: Max Double Unders
Min 3: 15 KB Swings
For 15 minutes
Fitness: 35/26
RX: 53/35
RX+: 70/53
Focus on on the DUs and Unbroken sets on the KB swings.
A busy 4:30 class enjoying some time on the rig…
Wednesday, May 4th 2015
WEDNESDAY WINS
MONDAY, MAY 30th (MEMORIAL DAY) will be our big “Murph” event. The Hero WODs are named after people who have given their lives in the line of duty. Their purpose is to remind us to not only remember their sacrifice, but to get us to think outside of ourselves. “Murph” is a Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death.
NEW YOU CHALLENGE
STRENGTH WOD
Take 12 minutes a 3 rep max Deadlift
HERO WOD
“MINI DT”
As you probably read above, CrossFit often pays tribute to fallen servicemen with a “hero” workout named in their honor. “DT” honors United States Air Force Staff Sergeant Timothy P. Davis, who was killed by an IED in Afghanistan on Feb. 20, 2009, while supporting Operation Enduring Freedom. We are calling it “Mini DT” as we are doing a slightly varied rep scheme (“DT” calls for 12 Deads, 9 Cleans and 6 Presses) but we promise you it will be challenging… AND rewarding… at this recommended level!
COVE MOBILITY WOD
1 min each leg Hamstring Stretch on a Pole
1 min each arm Front rack or lat stretch with a band
WOD
“Jackie”
1000 M Row
50 Thrusters (45 RX both M/F)
30 Pull ups
Coach’s Tip: Jackie should be a sprint. With workouts like this it helps to get a solid warm up. Take your time opening the shoulders and hips and dot be afraid to get a good sweat in during the warmup. It will help you in the workout.
Coach Matt sharing some knowledge with the Saturday morning class…
Tuesday, May 3rd 2016
THE COVE HAD A BABY!
MONDAY, MAY 30th (MEMORIAL DAY) will be our big “Murph” event. The Hero WODs are named after people who have given their lives in the line of duty. Their purpose is to remind us to not only remember their sacrifice, but to get us to think outside of ourselves. “Murph” is a Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death.
WOD
“Run and Gun”
(Retest from July 21st 2015)
10 Deadlifts
800 M Run
15 Deadlifts
600 m Run
20 Deadlifts
400 M Run
25 Deadlifts
200 M Run
Fitness 185/125
RX and RX+ 225/155
Coach’s Tip: We love a good “Retest”. There are so many ways to measure fitness from energy levels to pant size, but one of our favorites is to see performance gains. For those of you who were here in July, this is a retest from July 21st 2015. Remember to keep a good position on the deadlifts and push hard on the run. The first few steps will feel wonky, but find your stride and get after it!
The Friday WOD before ladies night just happened to be all men. Look at them working their mobility (or lack thereof)… Good job boys!
