Friday, December 11th 2015
BYOR: DOUBLE UNDER CLINIC!
ONE LAST REMINDER WE STILL HAVE SOME SPOTS FOR THE DU CLINIC ON SATURDAY! If you are already signed up… bring your own rope!. And get ready to learn a ton and dial up your jump rope skills!
Friday we have another partner WOD planned… and one that is focused on strength and moving a LOT of weight together as a team. Get ready to SQUAT!
WOD
Men Squat 5 Tons/ Ladies Squat 4 Tons
(pick one weight and squat that load up to 5/4 tons)
1 ton = 2000 pounds/ So to get 10,000 pounds you could squat 135- 74 times or 155- 64 times
**bar comes from the rack**
Male male partner- 10 tons
Female female partner – 8 tons
Male Female partner – 9 tons
-Score = Time (post load and reps in comments)
Rest 3 minutes then…
Men Row 5K Ladies Row 4K (switch on and off as needed)
Myrissa and Julie powering through their snatches!
Thursday, December 10th 2015
We are so excited that so many of you have signed up for the Double Under clinic on Saturday. Don’t forget that it is NOT JUST FOR PEOPLE WHO DON’T HAVE THEM. We’ll be working on many techniques to turn the confident jumper into an elite jumper. There are a few spots left so sign up on the White Board if you can make it!
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. I know it is the same day as the premiere of Star Wars, but I think Yoda would understand. Or just go see the noon showing and come in with tons of spoilers for everyone else!
Finally, we will be running our last foundations of 2015 NEXT WEEK (12/14 Monday, 12/16 Wednesday and 12/17 Thursday) at 7:30p each night. Let’s get those friends and family members who have procrastinated their 2015 resolutions to get a jump start on 2016!
STRENGTH WOD
OTMEM for 7 minutes
7 Pull ups (score = total pull ups completed, scale down to a # you can maintain)
WOD
(Retest from Thursday September 10th)
15 Hanging Power Cleans
15 Bar Facing Burpees
3 Rounds
Fitness 115/75
RX 135/95
RX+ 155/105
Wednesday, December 9th 2015
WEDNESDAY WINS
Every Wednesday we will celebrate the “wins” (big or small) that are achieved by our Cove athletes with the support of this amazing community.
Today we give a big congrats to Irina K. on the birth of her healthy and happy baby girl Sophia. Irina worked out until her delivery and lost little/no strength and throughout her pregnancy. She attribute’s Sophie’s easy birth to CrossFitting. Her contractions were furious, very fast and strong and were coming every minute. The doctor and the nurses were really worried that Sofia was going to go in distress, but she was not phased at all. She was all happy in there the entire delivery and she totally believe it’s because she was used to “extra stress” while she was working out! It required a bit of creativity to get her through the WODs (see her ‘make room for belly’ burpee set ups), but she’s a role model for ALL moms-to-be!
Making room for belly…
Still one of the strongest ladies at the Cove. And she was lifting for two!
MOBILITY WOD
Hollow Hold to Superman Roll- 10 reps
1 Min Couch Stretch
1 in Shoulder Distraction with a Band
(2 Rounds)
WOD
5 Handstand Push ups
7 Deadlifts
21 Air Squats
5 Rounds
Fitness: 155/105
RX: 225/155
RX+: 245/165
Tuesday, December 8th 2015
CRUSHING PRS ON THE SQUAT CLEANS!
AMAZING job today on the squat cleans. Not only did we see some big numbers posted, the form and technique used to execute them has come a VERY long way. If you weren’t able to attend class yesterday and want to re-test, come in any time for open gym and get after it!
HOLIDAY WOD AND POTLUCK
Mark your calendars for FRIDAY, DECEMBER 18TH at 6:30pm as we’ll be hosting a Holiday WOD and Potluck (this will be in lieu of the regular 6:30pm class). Please click on the below image to RSVP for the event on FB so we can get a good headcount. And feel free to post whatever you plan to bring — we will also put a sign up on the White Board at the gym for you FB haters.
Before the potluck eating/drinking we’ll do a “12 Days of Christmas” WOD. Like the song the “12 Days of Christmas”, you will complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps. But of course we won’t reveal ALL of it. The movements will be a secret and taunt you for the next month — just like that wrapped present you’re not allowed to touch until the big day! And don’t bother Googling…there are countless versions of it out there. Ours will be “just for us”!
Lastly, we will be running our last foundations of 2015 NEXT WEEK (12/14 Monday, 12/16 Wednesday and 12/17 Thursday) at 7:30p each night. Let’s get those friends and family members who have procrastinated their 2015 resolutions to get a jump start on 2016!
TUESDAY’S WOD
If you’ve read this far… thank you for indulging us for all the news and announcements. And before you read the below, PLEASE COME TO CLASS REGARDLESS OF HOW DAUNTING IT MIGHT SEEM! Trust us, it will be one of the most rewarding workouts you’ve done here!
As many of you know, the CrossFit Games starts many months in advance with the “CrossFit Open”. The “Open” acts as the qualifier to find the fittest people on the planet. The great thing about the “Open” is that it is designed for EVERYONE to participate in one way or another. It’s a five week cycle (one workout per week) that is performed by all CF athletes around the world (from beginners to the elite). It is a great way to gauge your progress over time, see how you fare against all worldwide participants… and most importantly, it is a TON of fun. While the workouts have varied year to year and week to week, we tend to see many of the same movements come up time and time again. Granted, they are in different time domains and paired with other movements, but the ‘experts’ have boiled the ocean to come up with THE most likely movements you will see at one time or another in the Open. This is a great way to see where your strengths lie… but equally important… highlights your weaknesses. With the open just a few months away, it’s time to start prepping!
“OPEN TEST”
RX and RX+
AMRAP 20:
50 Wall Ball
50 Double Unders
40 Box Jumps (24,20#)
40 Toes to Bar
30 CTB Pull-Ups
30 Bar Facing Burpees
20 Cleans
20 Jerks
10 Snatches
10 Muscle Ups
RX:145/100
Fitness- Open Test
AMRAP in 20 Minutes
50 Wall Balls
50 Double Unders
40 Box Jumps
40 Sit ups
30 Pull ups
30 Burpees
20 Cleans
20 Jerks
10 Snatches
10 Bar Facing Burpees
Fitness: 95/65
And don’t worry… even though it’s listed as an AMRAP, most will be lucky to get anywhere close to the end of this list!!!
