Wednesday, January 20th 2015
WEDNESDAY WINS
Every Wednesday we take a moment to celebrate the victories (both big and small) we have as a result of hard work and support of the community. Today, we shine a light on Kyle M:
In terms of his CrossFit journey, it’s only been a short one (a member since Thanksgiving). But the progress is astounding! He’s hitting the mark on so many fronts we had to share. This is not only an inspiration for our newer members, but for ALL of us!
SEEING RESULTS OF CLEAN EATING:
While he didn’t go into the Clean Eating Challenge trying to lose weight (we often say the scale can be a big distraction from other gains you are making), but as of Tuesday morning he’s down 11 lbs. Started at 220, he’s now down to 209 (and has gone down a pant size in the waist). His new goal is to get under under 200.
INCREASED PERFORMANCE:
Like all of us, in the beginning every WOD was scaled. Now he’s doing prescribed “Fitness” for every workout (even if his times are slower). For some of the WODs, he’s even got his eye on RX now.REACHING GOALS:
After foundations, he made a comment to Brian that his first big goal was to do a pull up. He’s never been able to do them so was pretty stoked that the pull up cycle started in December. And he’s definitely improving. Even though he doesn’t have it unassisted quite yet, he feels much stronger and more active in all his movements involving the pull up bar. He went from a green band to a red band since we started a few weeks ago. CRAZY PROGRESS!
RECOVERING FASTER:
One of the tell-tale signs you are becoming more fit is when your recovery cycles get shorter. YES, we will all be sore (we work hard every day!) but if you remember back to when you first started you probably recall being tired and sore after every WOD. Now he’s finding that getting back into the box for the next WOD is actually helping work out some soreness. And now, sure he’s tired after a WOD, but has huge amounts of energy for the rest of the day. He (and we) attribute this to his better eating and gains in his conditioning.
VIRTUOUS MOVEMENT:
In CrossFit, “virtuosity” is described as “doing the common uncommonly well”. Kyle says that he is very conscious of how he performs day to day activities and tries to mimic CF movements. For example, moving or lifting things, he tries to replicate a dead lift, or a snatch, or a clean. When I pick my son up, he thinks of a goblet squat. THIS IS FUNCTIONAL FITNESS. THIS is why we train the way we do!
He also works hard at it; he’s been practicing double unders in his garage at home whenever he has a few free minutes. He did 3 unbroken the other day and just did 100 singles unbroken. HUGE progress (so many can relate to the doubles struggle!)POWER OF COMMUNITY:
And he also had this to say… “As much as my results are mine physically, they’re also indicative of the strength of the entire cove community whose support motivates me to keep pushing myself. “
Thank you for sharing Kyle… and please congratulate him when you see him!
THE CROSSFIT OPEN IS COMING!
It is official! The Open starts FEBRUARY 25TH! For those of you who don’t know much about it, for five weeks, for five workouts, any and every athlete in the world has the opportunity to participate in an event that is the precursor to Regionals (and then the CrossFit Games).
The Open has become a HUGE deal for the Cove. Every Friday night (the workouts are released Thursday evenings) we all get together for a “Friday Night Lights” style WOD. We cheer each other on, we act as judges (counting reps and checking movement standards) for each other so we can submit official scores but most of all… we have a BLAST. It is our community at its finest!
We are hoping for 100% participation! We will have a LOT more to say on this in the coming days so stay tuned if you need convincing. But if you don’t… here’s the link to sign up!!
STRENGTH WOD
Take 15 minutes to find a heavy load with this complex
1 Power Snatch + 2 Hanging Power Snatch
(Build up in weight)
WOD
30 Cals (on the rower)
15 Hanging Power Snatch
25 Burpee Box Jumps
15 Hanging Power Snatch
30 Cals (on the rower)
-For Time-
Fitness: 95/65 (18/10)
RX and RX+: 135/95 (24/20)
Tricia! Flying through the air with greatest of ease…
Tuesday, January 19th 2016
PULL UP CYCLE IS WORKING!
We saw some amazing improvements… and we’re not even done yet! People dropped to lighter bands (or to none at all), got more reps in or traded pull ups for chest to bars. This kind of progress in such a brief time is nothing short of incredible. Keep up the good work and get excited for the pull up re-test in the near future! Getting to the gym on pull up skill days is really important — but if you can’t make sure you make it up on your own. Trust us, you WILL see a marked difference.
CROSSFIT KIDS IS COMING!
We have had some wonderful CrossFit Family classes the last two weeks and it is clear some of the kids have a knack for this! With that said, we are now starting up our Cove Kids program for ages 6 to 11. 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). The classes run each Thursday at 4:45pm. We are looking to expand this program further (adding more days and lengthening the series) but want to ensure there is enough interest!
If you have any questions or are interest in signing up your child please email us at info@CrossFitCove.com
(and Saturday will have a regular 10am class again; NO Family WOD this Saturday!)
STRENGTH WOD
Front Squats
6/6/6 (same weight across)
(Yes, we did the same thing last week…go heavier this week!)
WOD
(10) 50 M Shuttle Sprints (50M = down and back). Touch the ground at each cone/tape.
20 KB swings
30 Goblet lunges
3 rounds
Fitness: 35/26
RX: 53/35
RX+: 70/53
This is why the Cove is such an amazing place; our foundations athletes were not only cheered on, but assisted by our veterans. What a great community example to set!
Monday, January 18th, 2016
NOTE: WE ARE RUNNING A FULL REGULAR SCHEDULE MLK DAY
CROSSFIT KIDS IS COMING!
We have had some wonderful CrossFit Family classes the last two weeks and it is clear some of the kids have a knack for this! With that said, we are now starting up our Cove Kids program for ages 6 to 11. 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). The classes run each Thursday at 4:45pm. We are looking to expand this program further (adding more days and lengthening the series) but want to ensure there is enough interest!
If you have any questions or are interest in signing up your child please email us at info@CrossFitCove.com
(and Saturday will have a regular 10am class again; NO Family WOD this Saturday!)
SKILL/STRENGTH WOD
EMOM for 8 min
8-10 pull ups
(Repeat from December 16th, try to get a few more this week)
WOD
3 Power Cleans
3 Sit ups
6 Power Cleans
6 Sit ups
9 Power Cleans
Climb the ladder for 9 minutes
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Sunday, January 17th 2016
OPEN GYM 9A – NOON
Thanks to all that came to the 10am family class. It was such a fun group and EVERYONE did great! That’s a wrap for January classes but we will pick it back up again in February. But if anyone’s child had fun and wants more, we are doing a CF Kids series in February (see below!)
CROSSFIT KIDS THIS FEBRUARY!
CROSSFIT KIDS: Every Thursday in February we will be holding CF Kids classes at 4:45pm. That’s every THURSDAY! We are excited to launch this new program and are asking for a nominal fee for participants. Members’ children will be $30 for the four week program (siblings are $20) and Non Member children will be $40 for the four weeks (siblings $30). We are looking to expand this program further (adding more days and lengthening the series) but want to ensure there is enough interest! These classes will be designed for kids age 6-10 and we promise they will learn a TON and have a ball!
Larry’s training the next generation of Jackons for the CrossFit Games…
