Monday, April 11th 2016
F.L.E.X. NUTRITION PLANNING
We’ve all heard the expression that “how you look is 80 percent what you eat and 20 percent what you do in the gym”, right? Well, we’re not sure that’s true exactly, but the spirit of the expression is spot on. Eating is a BIG part of your overall fitness and can significantly impact how you look as well.
Many of you have asked about supplemental nutritional services (above and beyond the regular challenges we implement) and we are thrilled to announce Coach Brittany is launching “F.L.E.X Nutrition” right here at the Cove. As many of you know, Brittany works incredibly hard in the gym, but she’s also an expert in finding a balanced approach to nutrition to support her goals and lifestyle.
As coaches, what drives us to do what we do every day is simple: helping people get better over time. And this program is no different. Through 1-1 sessions, regular check ins and on going support (and accountability) we want to help you get to that next level. She’s taking on 15 clients over the next few months and spots are already taken. If you’re interested, jump on this opportunity. All the details can be found on our website and here’s the quick link!
CROSSFIT 101 CLASSES NEXT WEEK
We had a huge turnout for last weeks CrossFit 101 classes so we are going to do another one next week. The classes will be April 18th, 19th, and 21st at 5:30 PM. We are going earlier this time to make the class available to more athletes. If you are looking for a refresher or you know someone who might want to try CrossFit let us know at info@CrossFitCove.com
STRENGTH WOD
Front Squat 5/4/3/2/2
WOD
30 Burpees (touch a target)
30 Front Squats
30 Pull ups
-For Time-
Fitness: 105/70
RX: 155/105
RX+: 175/115
15 Minute Time Cap
Coach’s Tip: Challenge yourself with the load on the front squats today. Go heavy, but push to finish this workout in under 12 minutes…
There are few things more inspiring than watching a pregnant woman destroy a WOD! Here’s a double dose as Sam Y. and future member Liz B. work their cleans!
Sunday, April 10th 2016
OPEN GYM 9a- NOON
Come on in and get in a good workout! Or just mobilize and work on skills. We’ve seen a lot of breakthroughs from people who put in the extra time to practice, so if you’re looking to nail that movement or learn a new one… Open Gym is a great time to practice!
Or if you’re looking for an inspirational day, head over to the MAAC (Mid Atlantic Affiliate Challenge) and watch Coach Brittany and Coach Matt rock day two of the competition!
Here are the details:
UPDATE: Coach Matt and Brittany are schedule to be competing at 9:30 and
12:15
CrossFit’s version of “couples therapy”…
Saturday, April 9th 2016
NEW YOU CHALLENGE
Some of you have asked about some advertising you have seen lately for a 6-week challenge running here at the Cove (it was on FB this week and some of you may have seen it in your feeds). To give you a bit of background, we are doing a program with Tommy Hackenbruck from Ute CrossFit called the “New You Challenge”. Geo brought this program to our attention a while back and we thought it would be interesting to do as a trial here at the Cove. It’s a 6 week challenge meant to reach out to non-crossfitters to get them into the fold for 6 weeks (along with a nutrition plan).
It’s really a ‘couch to crossfit’ program for women (sorry fellas, women only!) who want to make a change but may have been intimidated. The “New You” team has done this at several CrossFits around the country and we wanted to test it out here at the Cove.
The current expectation is to start these classes on the week of April 18th and they will run as separate classes. The plan is to have 3 sets of the New You Challenge classes on Monday, Wednesday and Friday at 6 AM, 1 PM, and 7 PM. So, while they will be there while regular classes are running, they will be following more introductory programming and have a separate Coach.
BUT, they will be part of this community! Please continue to be as warm and welcoming as you are to our new full time members. It is the people that make this place so great and we want them to rub shoulders with as many of you as possible!
Lastly, if you have any questions about it or have someone you think might be interested, let us know and we can reach out to them directly!
WOD
1 Minute of Sit ups2 Minutes of Power Snatch
3 Minutes of Double Unders
Rest 2 Minutes
1 Minute of Double Unders
2 Minutes of Sit ups
3 Minutes of Power Snatch
Rest 2 Minutes
1 Minute of Power Snatch
2 Minutes of Double Unders
3 Minutes of Sit-ups
Score Doubles, Power Snatch and sit ups total reps seperatly
Doubles= 305
Sit ups= 84
Snatches= 70
Fitness 45/35
RX and RX+:75/55
Coach’s Tip: Essentially you have 6 minutes with each movement. Attack each movment. You have 2 minutes of built in rest so push on each segment. Your forearms will be exhausted so make sure you hook grip.
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Friday, April 8th, 2016
THEY’RE BAAAACK!
A reminder that partners WODs are back every Friday AND we have sitter coverage for the 5:30pm class. Bring a friend, make a friend or make it a date night!
PARTNER WOD
150 Wall Balls (partner must hold a low plank)
100 Burpees (partner rests)
50 Pull ups (partner must hold the bottom of a squat)
Complete as a team, score = time.
Zac F. looking like a fit model for the Cove…
