Monday, December 14th 2015
Thanks to all that attended the Double Under Clinic this weekend. We hope that you learned a lot and see that efficiency in Doubles are within reach. Keep in mind that not all gains are seen immediately. Bad habits are HARD to break and sometimes you have to take a few steps backwards to make giant leaps forward. We are open to feedback and advice as we do more of these types of clinics moving forward… give us the good, the bad and the ugly! And keep stretching those calves!
Please don’t forget to sign up for NEXT FRIDAY’S Holiday WOD and Potluck (12/18 at 6:30p). Sign up by clicking the below image or signing up on the White Board at the gym. We promise it will an AWESOME workout and a great way to meet members you might only see on the WhiteBoard. Family and friends are welcome as always!
Finally, we jump into another week on our quest for fitness. As you’ll recall, we did the “Open Test” last week (the workout featuring movements mostly likely to be seen in the CrossFit Open in February) and today we retest one of the workouts from this past year’s Open. Can you tell we’re getting ready?! Many of you did this WOD on February 27th. If you did the Open last year, your scores are on the WhiteBoard or you’ll have to go to CrossFit.com to retrieve your scores. We are imagining many more people will be doing RX or crushing their scores from last time!
Here’s workout and standards posted on CrossFit.com:
STRENGTH WOD
A1) 7 Strict Pull ups with a 2 second pause above the bar.
(if you can not do a strict pull up work negatives or pull ups off the bar)
A2) 10 Ring Push ups
3 Rounds
WOD
OPEN WOD 15.1
15 Toes to Bar
10 Deadlifts
5 Snatches
(9 Minute AMRAP)
RX and RX+: 115/75
OPEN WOD 15.1 Scaled
15 Hanging Knee Raises
10 Deadlifts
5 Ground to Overhead
(9 Minute AMRAP)
Fitness 85/55
Four men on a search for perfect double under form at this weekend’s clinic…
Saturday, December 12th 2015
Remember to bring your rope (if you have your own) to the double under clinic tomorrow. It should be a fun day and we’re excited to work on building and sharpening those skills!
ROWING CHALLENGE
We’re almost at the halfway point and it is clear the 50,000 (and for some, 100,000) meter rowing challenge has swept the Cove. We are amazed by the number of athletes manning the rowers before and after classes. We’ve seen a lot of people get creative regarding how they spend their time on the rower and we’ve compiled them (and added a few):
- Use this as a time to work on your mobilty. For example, row 1K and then hit some key stretches. Think couch stretch, perfect lunge, pigeon stretch, banded shoulder distraction, banded pull aparts, and I’s,Y’s, and T’s. Pigeon stretch, especially) really opens things up after rowing.
- Break the row up by working on skills or “goats” (a goat is a movement that is your weakness or nemesis). Coach Brian has been rowing 1K and then do strict HSPU practice (for 4 rounds).
- Work on your rowing technique. We are doing a ton of reps so let’s make them good! This way we can also can our rows more efficient when they come up in workouts. This is also a great time to work on fast starts and playing around with the damper setting.
- Bring a friend or make a date. Partner WODS are so much fun why night bring your partner to the erg. It’s our version of grabbing coffee or having a drink with a friend!
- Watch TV. Coach Matt has been known to knock out entire episodes of West Wing. The TVs stream Netflix and there are ton of great new series out.
- Bring a playlist, listen to an audio book, or podcast. Since this isn’t for time it’s a great time to catch up on some “reading”.
- Bring your baby — they might get a kick out of you. Sage (Maria’s daughter) is a big fan.
Hope these help and if you have any ideas we are all ears.
STRENGTH WOD
Split Jerk 3/3/2/2/1/1
(dial in on your position/footwork today)
WOD
6 Shoulder to Overhead
12 Box Jumps
6 Rounds
Fitness: 95/65
RX: 135/95
The morning crew just ‘hanging’ out…
