Friday, February 5th 2016
TOMORROW IS THE ANNIVERSARY BASH!
We had a ball at our first CrossFit Kids class on Thursday. We can’t wait to watch them progress over the series of classes and are excited for next week. Watch out parents… our kids might put us to shame SOON!
PARTNER WOD
(one partner working at a time)
40 Pull Ups
50 KB Swings
60 Sit Ups
70 Air Squats
3 Rounds
Fitness: 35/26
RX: 53/35
RX+: 70/53
COVE COACH’S TIP: Don’t go to failure on any given movement before you hand off reps to your partner. This is meant to be a ‘sprint/rest/sprint/rest’ interval WOD and if you push one rep too far or get to failure, you won’t be able to recover properly while your partner works. Know your own strengths and learn those of your partner. Reps do NOT have to be split evenly for each movement. If you struggle with pull ups but can rock sit ups, split the workload accordingly. Break up the volume in small manageable sets and know that you’re partner is there to HELP you… not there as someone you need to impress!
This photo epitomizes the fact that CrossFit IS for everyone. Steve M. (a dad), Justin M. (his son) and Brittany H. (pregnant with her future CrossFitter) all rocking the box jumps!
Thursday, February 4th 2016
Not sure if you’ve noticed, but we’ve added a “Coach’s Tip” to the bottom of every WOD. As we develop the programming for the Cove, there is a LOT of thought and attention put into not just each individual workout, but how they build on each other day after day, week after week, month after month … (you get the idea!)
The from the time domains to the movements to the strength cycles we take on… there is a method to the madness! We are striving to provide you with more context around the whys and hows of the programming because we believe that better informed athletes make, well, better athletes! So, we have added the Coach’s tip as a daily dose to give some insight into the methodology and goals of that day’s workout.
Please keep in mind we are running our kids’ class today at 4:45 (through 5:30). If you are coming in for open gym, please do your best to keep out of the way and not drop a ton of heavy weight while we are working on instruction. Thanks in advance!
SKILL WOD
Take 12 minutes to find a heavy clean and jerk
(Should not be your max, just heavy)
WOD
21-15-9
Power Clean
Front Squat
Push Jerk
Fitness: 95/65
RX:115/75
RX+:135/95
COVE COACH’S TIP: Don’t be afraid of going heavy for the “Strength WOD”. It helps your nervous system get prepared for the Metcon. If you can hit a heavy clean and jerk it will make the cleans and push jerks feel “lightish”. CrossFit is comprised of many excerises that hit a few key movement patterns. Today’s workout is a great ‘triplet’ that works a “pull” (clean), the “push” (the jerk overhead) and a “squat” (front squat). You’ll see we work these patterns through all types of movements from burpees to pull ups, but today we are ALL BARBELL (because you missed it so much in Wednesday’s WOD)!
Early bird Michael U. getting his mobility ON!
Wednesday, February 3rd 2016
THREE MORE DAYS UNTIL THE ANNIVERSARY BASH!
Thanks to all who have signed up their little athletes for our first kids-only program. We are thrilled to report we are at max capacity, and we are so grateful that you are as excited as we are. Given the demand and pending feedback from this first cycle we will surely be looking to expand this program!
SKILL WOD
(10-12 minutes per station)
STATION ONE:
10-15 GHD sit ups
20 Second L Sit (or L hang from pull up bar)
30 Second Plank
4 Rounds
STATION TWO:
Max meters in 3 minutes
3 minutes rest
Max meters in 3 minutes
STATION THREE
50 M farmers carry
100 m shuttle sprint
Rest 30 seconds
8 min Amrap
(Walk down and back, drop the KBs, then run down and back 2x)
Rinse and repeat for 8 minutes!
COVE COACH’S TIP: There is rest time built into this workout (within each station AND as we transition from station to station) so GO ALL OUT on each movement. This will be interval training at it’s finest and the combination of movements will hit everything from agility to stability.
Jonathan H. looking strong on his split jerk…
Tuesday, February 2nd 2016
Thanks to all who have signed up their kids for our first kids-only program. We only have room for one or two more kids so if you’re on the fence, let us know NOW! It is going to be a blast! The classes run each Thursday at 4:45pm for all of February. Teaching skills, proper movement and getting them to workout (without realizing they are actually doing that b/c its so fun!) are some of the goals of the classes. There will be a nominal fee for member’s children ($30 for the four week program; siblings are $20) and Non-Member children will be $40 for the four weeks (siblings $30).
If you have any questions or are still interested in signing up your child please email us at info@CrossFitCove.com. Spots are limited!
SKILL WOD
Back Squats 10/10/10/10
These should be “tempo” Back Squats
(use control, but go down and up with aggression and speed)
WOD
15 Wall Balls
12 Sit ups
9 Push ups
6 Rounds
Fitness: 14/10
RX: 20/14
RX+: 20/14 (wall balls must be unbroken)
COVE COACH’S TIP: Use the same explosive movement out of the bottom of the squat as we did in the strength portion on your wall balls. Don’t think of it as a squat and a press; it is like a “thruster” where the power comes from the hips opening fast and quick. Momentum should drive that ball into the air! Use the sit ups as your “rest”. Keep a good pace but recover, catch your breath and then get after those push ups! And don’t forget to throw those arms (it will also help shake out the shoulders after the wall balls and get you ready for the push ups).
Coach Anna showing great positioning on her front squats at her FIRST EVER competition!
