January 1st 2016
HAPPY NEW YEAR!
NOTE: Today is the last day of our modified schedule. The only class will be NOON today!
Now that 2016 is a wrap we are excited to tackle some exciting things (see yesterday’s post for the reflective blog entry!). We are looking to add more speciality classes and clinics, provide more nutritional support to our members (not just our January elimination challenge), expand our kid coverage, start a CF kids program and restart our CrossFit family program (among other things)!
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)
PARTNER WOD
1 minute at each station for 10 minutes (one person works one person rests)
1 minute Shuttle Sprint (run down to one side of the gym and back = 1 Rep)
1 minute Burpees
(10 minutes)
Rest 3 minutes
2 minutes at each station for 12 minutes (one person works one person rests)
2 minutes Row for Cals
2 minutes KB Swings
(12 minutes)
Fitness: 35/26
RX: 53/35
RX+: 70/53
Score each separately. 1 Rep for every shuttle sprint and every burpee. 1 Rep for every cal and every Kb Swing.
Thursday, December 31st 2015
HAPPY NEW YEAR
As 2015 is coming to a close we hope you can look back and say you’ve enjoyed your year overall AND your time at the Cove. Most people look forward the coming year as a time to make a change, but everyone here is already ahead of the curve. Each and every one of you should realize that you’ve made massive changes and growth this past year on so many levels. Please take the time to reflect on the victories that you have had personally, professional and (from our perspective) in your fitness. Using yesterday alone as an example, we had yet another amazing day of PR’s as we retested Grace. But overall, we just did some research in Wodify and saw we had 832 new PR’s this past year (ring that bell!). We are not same people we were a year ago — rather we have grown stronger, fitter, healthier and hopefully, happier.
Looking to 2016 we have a lot of big plans for the Cove. We are looking to expand our kid coverage, start a kids program, restart our CrossFit family program, add more speciality classes and clinics, and provide more nutritional support to our members (not just our January elimination challenge). We wish have everyone a happy and safe new year and look forward to an even greater 2016!
BABES AND BARBELLS AND BRUNCH
And another reminder, 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)
NEW YEAR’S SCHEDULE
New Years Eve: 6:30a, 9:30a, Noon
New Years Day – Noon
STRENGTH WOD
WOD
21-15-9
Front Rack Lunge
Bar Facing Burpee
Fitness: 95/65
RX: 115/75
RX+ 135/95
Wednesday, December 30th 2015
NEW YEAR 30 DAY PALEO CHALLENGE
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. In the past we have done a Whole 30 (which was great) and many of you learned what your body can and cannot tolerate.
What we liked about the Whole 30 is that it really was a “diet” that is not meant to last forever, so 30 days felt very doable. But similar to the Whole 30, Paleo is also a “regimen aimed at identifying foods or additives that may be causing an allergy or other symptom, and usually involving the removal of suspected foodstuffs from the diet to see if the symptoms disappear, then adding them back one at a time to see which ones make the symptoms recur.” But the downside is that it is hard to keep as a “forever” way of eating.
So 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’.
One of the founding ideas of CrossFit is the Hierarchy of Athlete Development which can be seen in the “Pyramid of Fitness”. We can save the details for this pyramid (see picture below) for a later blog post but note that the base of that pyramid is nutrition. It is very easy for us to focus on the sexy workouts, pr’s and movements that we see regularly here at the Cove. However for you to truly reach our fitness goals we need to focus on that base of the pyramid- Nutrition. The one hour of work we do in the gym can not make up for what sort of damage we can do with the what we eat the rest of the day.
So what can we eat? We can eat meat, seafood, eggs, tons of vegetables, some fruit, and plenty of good fats from fruits, oils, nuts and seeds. What to eliminate? Avoid all process foods (think of anything in a package) and a number of other food types that are difficult for our body to handle. These would include grains, dairy, legumes, alcohol, and most sugars. These modern agricultural items can often be difficult for our body to digest. For 30 days you would avoid these types of foods and then, if you’d like, you reintroduce them into our diet to see if we indeed can not handle them.
To many of you this may seem like an impossible challenge and people certainly do slip up but you will be surprised what strength you can find in community. When we last did this challenge that entire gym supported each other and people found strength in each other. We will be have a private Facebook group so that members can share recipes and encourage each other during the Challenge.
And this isn’ t just ‘for fun’. We had a lot of members who had a LOT of success. People gained in athletic performance (both in strength and conditioning), their body composition changed, energy levels increased and we even saw improvements in skin and hair quality.
Looking for more information? On 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 and see how the diet improved your performance. For the last challenge we saw members improve there WOD time by an average of 2 minutes!
So who’s in? There is a sign up at the whiteboard.
BABES AND BARBELLS AND BRUNCH
If you haven’t seen it yet, here’s the ladies’ only WOD for 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)
COVE ANNIVERSARY BASH
On February 6th (a Saturday night) at 7p we will be having a one year anniversary party. It was previously published as the 7th… it is the 6th!!! Get those sitters lined up, call an Uber and make sure you can make it. No WOD planned… just enjoy a night drinking and socializing with our Cove peeps!
NEW YEAR’S SCHEDULE
New Years Eve: 6:30a, 9:30a, Noon
New Years Day – Noon
STRENGTH WOD
WOD
Grace
30 Clean and Jerks for Time
Monday, December 28th 2015
We are back to our regular schedule Monday, so we hope to see all of you at the box! There’s a lot going on in the next few weeks so please take a moment to read the below and mark those calendars…
LADIES ONLY: BARBELLS AND BRUNCH
January 3rd (a Sunday) at 10am will be our first Barbells and Brunch. We’re planning a special WOD followed by a potluck brunch (with mimosas and bloodies, of course!). So let’s start the New Year off right!
WHOLE 30 CHALLENGE
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 means we get to break our challenge right before our One Year Anniversary Bash (see below). For those of you who are not familiar with the Whole 30 or need a motivation refresher, we will do a kick off meeting at the gym Monday, January 4th at 6PM.
COVE ANNIVERSARY BASH
On February 6th (a Saturday night) at 7p we will be having a one year anniversary party. It was previously published as the 7th… it is the 6th!!! Get those sitters lined up, call an Uber and make sure you can make it. No WOD planned… just enjoy a night drinking and socializing with our Cove peeps!
NEW YEAR’S SCHEDULE
New Years Eve: 6:30a, 9:30a, Noon
New Years Day – Noon
STRENGTH WOD
WOD
