Tuesday, January 5th 2015
LOTS OF THINGS HAPPENING: PLEASE READ!
We are so excited so many of you are participating in the 30 Day Paleo Challenge. As we said, without proper nutrition, what you do in the gym can’t be maximized! We have set up (or rather, dusted off) our 30 Day Challenge Facebook page to share ideas, recipes or just ‘talk each other through’ moments of weakness. It was a great resource for our last Whole 30 Challenge and it is already chock full of amazing content:
POWER SUPPLY MEAL DELIVERY
KIDS AND FAMILY CLASSES STARTING!
For those of you with kids (or for those who have friends with kids), we have TWO amazing opportunities to engage the younger set:
CROSSFIT FAMILY: THIS Saturday (January 9th) and next Saturday (January 16th) we will be holding CrossFit Family Classes at 10am. There will be no regular 10am class! CF Family is designed so you can work out WITH your child, instilling great habits and showing that fitness can be fun at any age. PLEASE let us know if you are attending so we can plan accordingly (the ideal ages are between 5 and 10 but we can make exceptions).
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!
BABYSITTING COVERAGE EXPANDING
Starting THIS week we are expanding our childcare to ALSO include Mondays at 9:30am and Wednesday evenings at 5:30p. So our sitter schedule will now be:
Mondays 9:30am
Tuesday 9:30am
Wednesday 5:30pm
Thursday 9:30am
Saturday 9:00am
WELCOME COACH BRITTANY!
And last, but certainly not least, Coach Brittany starts today! If you haven’t met her yet, perhaps you’ve seen her working out (or posting some killer WOD times on the WhiteBoard). She’s an experienced coach, an amazing athlete and overall wonderful person. We feel so lucky to have her here at the Cove! She’ll be coaching the Noon, 4:30p and 5:30p classes. Come and show her the love!
STRENGTH WOD
Back Squat 10/10/10/10
(build up in weight. The first set of 10 should be heavy)
WOD
500 M Row
40 Double Unders
30 Jumping Lunges
3 Rounds
Monday, January 4th 2015
30 DAY PALEO CHALLENGE KICK OFF
A reminder that we are kicking off our next Clean Eating Challenge this WEDNESDAY and TONIGHT we will be having a kickoff meeting and WOD at 6PM. If you are at all interested, please come! Even if you can’t make it for the meeting you can re-test the WOD in the next few days… but please don’t let that stop you from participating in the challenge!
POWER SUPPLY MEAL DELIVERY
BABYSITTING COVERAGE EXPANDING
Starting next week we are expanding our childcare to ALSO include Mondays at 9:30am and Wednesday evenings at 5:30p. So our sitter schedule will now be:
Mondays 9:30am
Tuesday 9:30am
Wednesday 5:30pm
Thursday 9:30am
Saturday 9:00am
BABES AND BARBELLS AND BRUNCH
Thanks to everyone who came out for the ladies’ only event on Sunday. Once again, we are blown away by the strength and support of our amazing community. At a time of year when reflecting on life is in the foreground, THIS kind of event makes us feel like the luckiest people in the world. A huge thank you to Katie R. for not only organizing us all, but making it one of the best run (and fun) events ever!
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**
WOD
(This all also be the Nutrition Challenge tester WOD)
15 Wall Balls
9 Burpees (touch a target)
6 Power Cleans
6 Rounds
(18 Minute Time Cap)
Fitness: 95/65
RX: 155/105
RX+: 175/115
Sunday, January 3rd 2015
30 DAY PALEO CHALLENGE KICK OFF
For those of us who have indulged too much over the holidays or have fallen off course, we are kicking off another 30 Day Clean Eating Challenge on January 6th. This time we’re trying a different variation on “Clean Eating” and going PALEO! What we like about this Challenge is that you will likely find it is completely sustainable and becomes your diet, not a ‘diet you are on’.
On Monday, January 4th we will be having a kickoff meeting at 6PM. Also note that we will be doing a “tester” workout on January 4th as well. This workout will be retested at the finish of the 30 Day Challenge to see how the diet improved your performance. For the last challenge we saw members improve their WOD time by an average of 2 minutes!
BABYSITTING COVERAGE EXPANDING
Starting next week we are expanding our childcare to ALSO include Mondays at 9:30am and Wednesday evenings at 5:30p. So our sitter schedule will now be:
Mondays 9:30am
Tuesday 9:30am
Wednesday 5:30pm
Thursday 9:30am
Saturday 9:00am
BABES AND BARBELLS AND BRUNCH
And remember, the ladies only workout and potluck is TODAY! At 10am we will WOD and then hit the potluck after (with mimosas and bloodies, of course!).
PARTNER WOD
“GIRLS ON GIRLS”
(performed in teams of two with a running clock)
“Jackie” 1000 Meter Row 50 Thrusters at 45 pounds 30 Pull Ups
2 minutes of rest
“Annie” 50-40-30-20-10 Double Unders and Sit Ups
2 minutes of rest
“Grace” 30 Clean and Jerks at 95 pounds
“BONUS BURPEES”
100 Burpees (the burpees can be performed throughout the WOD but NOT during the rest periods)
Saturday, January 2nd 2015
We hope everyone had a very happy and healthy start to the New Year! It was great to have so many of you starting off 2016 right by coming to the Noon partner WOD (so thanks for making it in!)
30 DAY PALEO CHALLENGE KICK OFF
For those of us who have indulged too much over the holidays or have fallen off course, we are kicking off another 30 Day Clean Eating Challenge on January 6th. This time we’re trying a different variation on “Clean Eating” and going PALEO! What we like about this Challenge is that you will likely find it is completely sustainable and becomes your diet, not a ‘diet you are on’.
On Monday, January 4th we will be having a kickoff meeting at 6PM. Also note that we will be doing a “tester” workout on January 4th as well. This workout will be retested at the finish of the 30 Day Challenge to see how the diet improved your performance. For the last challenge we saw members improve their WOD time by an average of 2 minutes!
BABYSITTING COVERAGE EXPANDING
Starting next week we are expanding our childcare to ALSO include Mondays at 9:30am and Wednesday evenings at 5:30p. So our sitter schedule will now be:
Mondays 9:30am
Tuesday 9:30am
Wednesday 5:30pm
Thursday 9:30am
Saturday 9:00am
BABES AND BARBELLS AND BRUNCH
And remember, the ladies only workout and potluck is this Sunday! At 10am we will WOD and then hit the potluck after (with mimosas and bloodies, of course!).
So, ladies, get ready…
“GIRLS ON GIRLS”
PARTNER WOD
(performed in teams of two with a running clock)
“Jackie”
2 minutes of rest
“Annie”
2 minutes of rest
“Grace”
100 Burpees
(the burpees can be performed throughout the WOD but NOT during the rest periods)
STRENGTH WOD
12 minutes to find a heavy load with
1 Power Snatch + 2 Hanging Power Snatch
WOD
30 Power Snatch
90 Double Unders
20 Power Snatch
60 Double Unders
10 Power Snatch
20 Double Unders
(NOTE: as the reps go down add weight)
Fitness: 45/35, 75/55, 85/60
RX: 75/55, 95/65, 115/75
RX+: 95/65, 115/75, 135/95
