Thursday, March 10th 2016
After two weeks the WINNERS ARE…. “I LIKE BIG SETS”
Big Sets – 64 pts total
Kipping it Real – 62 pts total
Black Marlins – 56 pts total
Teams start planning on what to do this coming Friday. There will be coverage in the kids room at the 5:30 PM class and the big spectacular at 6:30 followed by a potluck.
WOD
COACH’S TIP: Modifying the push ups and the toes to bar will be key for this workout. If you can not do 10-15 push ups in a row while you are tired you should be modifying the movement (use a band, use a box or an elevated bar on the rack). For toes to bar, try to maintain a kip with your legs in a good position. Avoid just swinging back and fourth on the bar.
Katie helping Robyn get those final reps. It was kind of a team effort.
Wednesday, March 9th 2016
WOD
Fitness: 14/10
RX: 20/14
COACH’S TIP: Yay running! Find a pace today and try to stick with it. Try to avoid getting to a place where you are resting with your hands on your knees and not moving. That is achieved through smart pacing and not gassing yourself entirely!
Meet our newest member Christen V! Even though she’s new at CrossFit, she’s a natural mover and we can’t wait to see what she can accomplish. Give her a big Cove welcome when you see her at the box!
Tuesday, March 8th 2016
I grew up climbing anything I could (lots of trees and jungle gyms), riding my bike all over, and exploring the woods behind my house. After starting my first job at 14, most of that physical activity dropped off to near nothing and it pretty much stayed that way until last year when I was 33 years old and 254 lbs. I found the Cove back in July after realizing that months at a traditional gym hadn’t gotten me anywhere; owing to the fact that I was never really motivated to push myself enough. I had already made the choice to turn around almost two decades of bad decisions that had left me overweight and unhappy with myself, but I wasn’t seeing the changes in the mirror that I wanted despite adopting new eating habits and losing some weight. Knowing that I needed to step up my game if I was going to get anywhere, I started looking for help in how to do that without getting hurt. That’s when I came across this thing, CrossFit, where people were talking about getting amazing results (and proving it with progress pictures). I figured it couldn’t hurt to at least check out somewhere local and see what it was.
How has CrossFit affected life outside of the gym?
Just about everything has changed. I’m still me, but more like a much better version of me. A version of me that can play soccer or ultimate Frisbee for hours without getting tired. One that can run three+ miles without stopping (the old me literally couldn’t go 30 yards at a jogging pace or run on the treadmill for a whole minute). This version of me can go hiking and – far from holding up the group – lead the group and use their rest stops to jump around on rocks or explore the area. I’ve literally gone from getting winded climbing up stairs to spending a day hiking a mountain. I go camping now, which entails hauling 20+ lbs of gear on my back 10+ miles into the woods, collecting firewood, and doing other activities, sleeping through the night, then waking up the next morning to pack it up and haul all that gear right back. CrossFit has opened up a whole new world of possibilities to me. I’m working on a trip to Mount Everest Base Camp coming up in May. Before CrossFit, regardless of time spent in the traditional gym, that wouldn’t have even crossed my mind as something I could possibly do. I also finally see those results in the mirror.
But I think equally as important as the physical benefits is the mental toughness I’ve developed. Much of CrossFit’s workouts are pure misery. We joke after we finish about having died one or more times during the workout and they never get easier (just heavier/faster/larger). You’re constantly pushing your limits and you’re constantly running up against a brain that’s screaming at you to stop because you can’t go on. But sooner or later, you realize your brain is a liar and will try to convince you to quit long before your body has hit a real limit. Once you learn to ignore what your brain is telling you and listen only to what your body is saying, you find that you can push more, do more, and be more than your brain ever allowed you to believe. That opens up even more doors, makes some of the most difficult situations you encounter outside the gym more tolerable, and gives you an edge in so much of life.
The people there are family. I don’t say that lightly; there’s a connection you build with people when you’re all experiencing a common struggle and that really shines through at the Cove. The atmosphere has always been one completely centered around support, caring, helping, guiding, and doing for one another. Whether it’s cheering on someone when you feel like your lungs are on fire or having someone help you up off the floor and put your stuff away after you’ve just struggled through the toughest workout of your life, bonds are forged in sweat and pain. At the end of the day, we share our victories and our struggles. When one of us hits a new PR or nails a new skill, everyone who’s helped them get there and supported them feels a piece of that. It all adds up to an environment where you’re constantly getting new rewards through both your performance gains and those of everyone else there.
Everyone expects this to be burpees, but I don’t actually mind them. For me, it’s overhead
squats. The whole position is uncomfortable for me (shoulders mostly). I’m sure with some more work on both technique and mobility, I’ll get to the point where something else takes over as my least favorite movement (probably wall balls).
3) Don’t be afraid to ask for help, whether it’s from a coach or just another athlete. This isn’t that traditional gym where nobody talks to each other; we’re a social group and we feed off each other. That person who helps you today might be asking you for help later.16.2 IN THE BOOKS (ALMOST)!
We could go on and on about how much we are loving this Open. From the spirit to the camaraderie to the incredible breakthroughs, amazing things are happening at the Cove this Open season!
One last reminder that scores need to be submitted by 8p Monday evening. To that end, you MUST go onto games.crossfit.com and login and submit your own score (and tiebreaker). You should have taken that bottom piece of the score card with your total reps and put that number in to officially submit your score (as well as if you did RX or scaled). You do NOT need to put Brian or Marina as judges (although you can). You can use your actual judge and we can validate it!
STRENGTH WOD
WOD
COACH’S TIP: Work hard and move fast. The cleans should be unbroken for the first few rounds. The number of doubles is low and should take 30 seconds or less. If the doubles take longer then work a scaling option. Taking 6 attempts for 24 double unders means you need to work this skill.
Terry S. rocking the jump rope during 16.2 this weekend. His progress is nothing short of amazing…
Monday, March 7th 2016
We could go on and on about how much we are loving this Open. From the spirit to the camaraderie to the incredible breakthroughs, amazing things are happening at the Cove this Open season!
One last reminder that scores need to be submitted by 8p Monday evening. To that end, you MUST go onto games.crossfit.com and login and submit your own score (and tiebreaker). You should have taken that bottom piece of the score card with your total reps and put that number in to officially submit your score (as well as if you did RX or scaled). You do NOT need to put Brian or Marina as judges (although you can). You can use your actual judge and we can validate it!
STRENGTH WOD
WOD
COACH’S TIP: This WOD is reminiscent of the famous benchmark WOD “Fight Gone Bad”. Although it is one more round, we bake in the rest period so you can push for the full minute before you switch stations. The purpose here is to hit intensity with every movement in every set. You will have 30 seconds to recover, catch your breath and move on to the next movement. Attack each set with everything you have.
It’s never to early to teach by example. Erich I. having a father-daughter bonding moment during Open Gym…
