Tuesday, March 22nd, 2016
COACHING CONTINUING EDUCATION
Here is a picture of Coach Matt with CrossFit superstar athlete James Hobart (one of the OG’s of CrossFit). Coach Matt just completed the CrossFit Level II seminar and is excited to bring his new found coaching knowledge to the Cove. We are firm believers in continuing education as coaching staff and we are always striving to improve our understanding of movement and how we can better teach it.
Coach Chris is also off to gain some new skills. He’s set to take the CrossFit Gymnastics certification this weekend so look forward to some interesting warm ups and new tips for improving everything from pull ups to muscle ups in the near future!
Power Clean + 2 Split Jerks X 7 (build up in weight)
**Between each set hit 3 jerk balances with pvc or empty bar**
1 Clean and Jerk
15 Air Squats
20 Double Unders
10 Rounds
Fitness: 135/95
RX: 185/125
RX+: 205/135 (30 Dubs)
COACH’S TIP: A different type of stimulus today. The load on the C&J should be heavy enough that after each round you need to take 15-30 seconds to compose yourself for the lift. Pick a challenging load, but something you can lift with good form while fatigued.
Ahna and Tanique give new meaning to the phrase “ladies who lunch” by crushing the noon WOD…
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Monday, March 21st 2016
HAPPY FIRST DAY OF SPRING!
WOD
COACH’S TIP: Two 10 minute AMRAPs today with rest between each. Find a pace that is uncomfortable and will challenge you, but one that you can keep moving with. Do your best not to stop, moving slowly is fine, but avoid hands on the knees resting!
Guy time post-Friday Night Lights…
Sunday, March 20th 2016
OPEN GYM 9A-NOON
For those of you who haven’t hit 16.4 yet, come on in on Sunday and knock it out. There should be a big group coming in around 10am to do it so come participate, judge or cheer! We’ve left a suggested warm up on the white board in front of the gym so make sure you get the blood flowing and become comfortable will a really tight torso to hold good position on the deadlifts and wall balls. Or just want to mobilize or make up a missed WOD?
We’ll be there.
True.
Saturday, March 19th 2016
For at the last few weeks we’ve extended Open Gym until around 2p. This week we have the gym reserved for a Birthday Party at 1p (which means we need everyone out right around noon so we can clean up and set up). So, if you are planning on coming in to do 16.4 or just work out, please try to be there early enough to warm up and wrap up by NOON! Thanks in advance!
MOBILITY WOD
Shoulder Distraction :30 seconds/arm
Couch Stretch: 30 sec/ leg
Pigeon on a Box: :30 sec/leg
2 Rounds
Angela looking strong and focused overhead with her kettlebell!
