Wednesday, February 9th, 2016
THE OPEN IS COMING TO THE COVE
STRENGTH WOD
Push Press + Pause Push Jerk (pause in the bottom of the dip, then push jerk)
12 minutes to find a heavy load then hit that 3 more times.
COVE COACHES TIP: The Pause Push Jerk allows us to focus on a good tight upright position before we look to explode into our jerk.
WOD
7 Push Press
10 Sit ups
20 double unders
10 min Amrap
Fitness 95/65
RX115/75
RX+:135/95
COVE COACHES TIP: We are looking for a weight on your push press that you can go unbroken for a majority of the workout. This is a bit of a longer workout (by CrossFit standards) so pick a weight you move quickly.
The guys after last years final CrossFit Open workout in 2015.
Tuesday, February 9th 2016
EXPECTING MORE SNOW
Stay tuned to the blog and FaceBook for any scheduling updates. As of now we are planning on running a normal schedule tomorrow but, as always, safety of our athletes and coaches is the number priority. We’ll do everything in our power to be open despite the snow so you can shake that cabin fever and get a sweat on!
GREAT JOB ON PALEO RETEST!
Congratulations to everyone who did the Paleo Retest today. We saw some amazing gains over such a short period of time — it was truly incredible! A few highlights included Mike U. taking almost 90 seconds off his time AND upping his wall ball from 14b to 20lb. New(ish) member Alan M. went from a 45lb barbell to 95lb, upped his wall ball to 14lb (from 10) AND took 30 seconds off his time. And (soon to be) Coach Maria upped the weight by 20lbs and still shaved a minute off. There were wins across the board and too many to mention all of them — all in all, a GREAT day for the Cove athletes!
If you didn’t get a chance to come in and retest, come on in during open gym or do the WOD during a regular class time to see how you’ve improved!
The Open is just around the corner and we really want to mix things up this year and encourage EVERYONE to participate. Here’s the plan:
For those of you not aware, The CrossFit Open consists of 5 workouts announced over 5 weeks. Starting on Feb. 26th we will do all the workouts at the Cove on Fridays. This means the announced Open WOD will be the Friday WOD every week in lieu of partner WODs. PLUS we will have a special “Friday Night Lights” Open WOD in lieu of the regular 6:30p class. That means we do a big team WOD event, we act as judges for each other and hang around for drinks after. Maybe we can even bust out the disco ball.
Don’t worry if you can’t make it every Friday (or any Friday for that matter) and still want to do the Open. You can do the WOD any time between Thursday night at 8p when the workouts are announced and Monday afternoon when scores need to be submitted. Show up, do your best, and put in your score. The twist this year is that we will be creating mini teams within our own Cove community.
How it works: You sign up for the Open via the CrossFit Games Site – and select CrossFit Cove as your home box. Once you are registered we will put you on a team.
We are assigning four team “captains” to head up four different teams. These captains will be actively recruiting you to sign up for the Open. You MAY end up on their team, you may not… their job is to make sure we have the biggest representation possible for the Open.
THEN we assign the teams. Each week we will meet at the Cove on Friday night to complete the WOD with your team. You can earn your team points in a few different ways. We will be adding more scoring opportunities but here is a taste of the things we will be looking for:
- Show up on Friday night to participate and enter a score (2 points)
- Enter a score, even if it is not Friday night (1 point)
- Best Selfie Submitted via Team Captain (weekly) (5 Points)
- Spirit of the Open (weekly) (5 points)
- Best team name
- Best social media presence
(many of these will be judged by the Cove coaches each week!)
Our four team captains are:
– Justin Fontaine
– Lindsey Black
– William Stewart
– Allie Bradley
We’re all coming after you, so get ready to sign up!!!!
SKILL WOD
1-2 Rope Climbs
10 Bird Dogs (pause two seconds on the top)
20 Second Hollow Hold
3 Rounds
WOD
2 Minutes On, 2 Minutes Off:
COVE COACH’S TIP: Each round of Deadlifts (18 reps) should be unbroken so find a weight that you can MOVE QUICKLY. Because rest is built in, it should be a SPRINT during the work intervals. Hips do NOT need be open at the top of the box, so stay in a nice low squat on the top of the box with a quick touch of the two feet and get right to the other side. As always, take a moment to shake the legs off once you finish the deads to insure you don’t stumble on that first rep!
Lena R. and Maegan D. make seated box jumps look EASY…
Monday, February 8th 2016
BACK TO IT MONDAY!
Once again, thank you to EVERYONE who came out to support us for the Anniversary Bash. And for those of you who couldn’t be there, we felt you in spirit! It was so much fun to hang out with the community in an entirely different way — and we hope to do it more often. You people clean up NICE!
And we are so thankful and appreciative of the incredibly thoughtful and generous gifts. We are so touched (and a bit overwhelmed) by it all. So now we turn our focus forward and build toward an even better year TWO!
So we know when we activate the power of this community (see above as an example), anything can happen. The Open is just around the corner and we really want to mix things up this year and encourage EVERYONE to participate. Here’s the plan:
For those of you not aware, The CrossFit Open consists of 5 workouts announced over 5 weeks. Starting on Feb. 26th we will do all the workouts at the Cove on Fridays. This means the announced Open WOD will be the Friday WOD every week in lieu of partner WODs. PLUS we will have a special “Friday Night Lights” Open WOD in lieu of the regular 6:30p class. That means we do a big team WOD event, we act as judges for each other and hang around for drinks after. Maybe we can even bust out the disco ball.
Don’t worry if you can’t make it every Friday (or any Friday for that matter) and still want to do the Open. You can do the WOD any time between Thursday night at 8p when the workouts are announced and Monday afternoon when scores need to be submitted. Show up, do your best, and put in your score. The twist this year is that we will be creating mini teams within our own Cove community.
How it works: You sign up for the Open via the CrossFit Games Site – and select CrossFit Cove as your home box. Once you are registered we will put you on a team.
We are assigning four team “captains” to head up four different teams. These captains will be actively recruiting you to sign up for the Open. You MAY end up on their team, you may not… their job is to make sure we have the biggest representation possible for the Open.
THEN we assign the teams. Each week we will meet at the Cove on Friday night to complete the WOD with your team. You can earn your team points in a few different ways. We will be adding more scoring opportunities but here is a taste of the things we will be looking for:
- Show up on Friday night to participate and enter a score (2 points)
- Enter a score, even if it is not Friday night (1 point)
- Best Selfie Submitted via Team Captain (weekly) (5 Points)
- Spirit of the Open (weekly) (5 points)
- Best team name
- Best social media presence
(many of these will be judged by the Cove coaches each week!)
Our four team captains are:
– Justin Fontaine
– Lindsey Black
– William Stewart
– Allie Bradley
We’re all coming after you, so get ready to sign up!!!!
PALEO RETEST WOD
Today’s WOD is the retest of the Paleo Challenge WOD. We are so impressed by those who participated and its clear you’ve already made great gains. Please know that there are a LOT of different ways to ‘show improvement’ performance-wise (faster times, using more weight, more sound movement) so don’t get caught up in it. Just get after it!
SKILL WOD
40 Strict Pull ups with a 2 second pause at the top of each rep
(try to complete in the least amount of sets as possible)
(every time you drop complete a 20 second hollow hold)
-Not for time just for skill-
WOD
15 Wall Balls
9 Burpees (touch a target)
6 Power Cleans
6 Rounds
(Should be between 10-15 minutes, we will cap it at 18)
Fitness: 95/65
RX: 155/105
RX+: 175/115
COVE COACH’S TIP: Start this workout under control and do not let your heart rate spike after 1 round. Move at a good pace, but have some in the tank for a sprint at the end.
Welcome Bobby R. to the Cove! You can’t see his face, but look out for that air squat. Pretty great for one week in…
