Tuesday, April 19th 2016
COVE AND “NEW YOU CHALLENGE” LADIES’ NIGHT 4/29
STRENGTH WOD
Take 20 minutes to Find your 1 RM Front Squat
WOD
OTMEM for 12 minutes
Even: 8 Ring Dips
Odd: 20 Wall Balls
-No Score for the WOD today because our focus is about finding our 1 RM Front Squat. Here is a good ring dip scaling video – RING DIPS-
Monday, April 18th 2016
IT’S A GIRL!
NEW YOU CHALLENGE
STRENGTH/SKILL WOD
500M Row “Buy In”
Deadlift
Work up to a heavy 3 rep deadlift (no score)
WOD
21-15-9
Deadlifts
Box Jumps or Step Ups
3 Rounds
COVE REGULAR WOD
“HELEN”
400 M Run
21 KB Swings
12 Pull ups
3 Rounds
-For Time-
Fitness 35/26
RX 53/35
COVE SKILL WOD
(Core work– A repeat from about a month ago — but today we go longer)
For 7 minutes
20 Second Hollow Hold
20 Seconds of Flutter kicks
20 Seconds Rest
Coach’s Tip: Getting to a good Helen time is all about efficiency. For example, when you step to your kettlebell, stand about an arms reach away. That way, when you bend down to grab the KB, you have to pull it back towards you (flat back as aways). As you pull it back to you, what happens? You eliminate that partial rep before you are ready to start your first swing and you are off to the races.
Helen can be a forearm burner between the pull ups and swings, so loosen up that death grip. Relaxing your grip won’t save you second by itself, but that forearm strength saved may be the difference between completing all your swings or pull-ups unbroken versus having to break because your simply couldn’t hold on any longer.
Sunday, April 17th 2015
Hope to see you all for some skill, mobility or WOD work. A head’s up that we are starting our “New You” Challenge (see below for more information) and you might see some new faces around the gym starting tomorrow. As always, say hello and give a warm Cove welcome to these women who are about to embark on a whole new kind of fitness journey!
So what is the New You Challenge? It is a 6 week challenge designed to transform what fitness (and good nutrition) means for a group of almost 50 incoming women. We will have special classes just for them starting April 18th and they will run Mondays, Wednesdays and Fridays at 6am, 1pm and 7pm. Obviously there will be crossover with regular classes, but they will follow different programming with a greater emphasis on teaching movements (think super-sized foundations). But again, please introduce yourself and give them a word of support as most of them have never tried CrossFit before!
Our WODfather Geo Rockwell rocking some box jumps while Coach Marina tries to keep up…
Saturday, April 16th 2016
STRENGTH WOD
Back Squats 3/3/3/3/3
(Build up in weight)
WOD
Every 2 minutes for 12 minutes
12 Step ups
24 Double Unders
Max Hanging Power Cleans
Fitness: 95/65
RX: 135/95
RX+: 155/105
Coach’s Tip: Steps up are not something we do very often, but they are great for building leg strength. Focus on driving up on the box with your quads and legs while keeping an upright torso position. When you get to the cleans you should have about a minute to string together a few reps. There is no rest between rounds so your time will get shorter, but make sure you have at least 30 seconds on the barbell.
Our WODfather Geo Rockwell rocking some box jumps while Coach Marina tries to keep up…
