“WEDNESDAY WINS”

Umuntu ngumuntu ngabantu

Each Wednesday we will celebrate the “wins” (whether they be big or small) that are achieved by our Cove athletes with the support of this amazing CrossFit community.  Today we shine a light on Ashley G, an avid runner and overall amazing woman.  She recently smashed some PRs outside the gym and we asked her if she thought any of this was a result of what happened inside the gym.  Here’s what she had to say:

ASHLEY G:

My favorite quote is a South African proverb, that I use all the time for many different occasions, but it is always so applicable, even to CrossFit. The proverb goes “Umuntu ngumuntu ngabantu” which means people are people because of other people. For all that we do, we are always better when we have some support behind us, and that can come in many forms. Coming to the Cove was definitely a case of finding support and a place to find inspiration and motivation to achieve goals. My fitness story started when I began running five years ago, I was 45 pounds heavier, and barely made it through a 10K. I ran my first marathon a year after that first 10K, and have now run 9 marathons and 2 ultramarathons. Crazy, right?

For me it’s not so crazy, running is a form of therapy, a way to stay grounded and a time to process the daily stresses of work and sometimes life in general. So in this fitness story, I decided I wanted to get faster in my marathon time, so last year I decided to enter the CrossFit world and see what would happen. The results were a vast improvement in my marathon time, and improved strength overall. My goal for qualifying for Boston was achieved, I ran the Boston Marathon last year and I took 18 minutes off of my marathon time, and the only change I made was Crossfit! Coming to the Cove in June, I have further decreased my running times and brought home my very first trophy! I have placed first in my age/gender category in a 12 miler and a 20 miler, and managed 3^rd in my age/gender for the Baltimore Half Marathon 12^th female overall, and it was a large field! It is such a great feeling to cross that finish line stronger and faster than I have ever been before. The next goal for me is qualifying for the NYC Marathon, which I will attempt at the Philadelphia Marathon on November 22^nd!

But this I will say, being able to get faster is not just about the training, it’s a mindset and it’s so important to have people around you that believe in you and your capabilities and inspire you to be better, faster, and stronger. That’s what all of the coaches and members of the Cove do well, provide that support, because after all we are all people because of other people. Coming to do WODs at the Cove I always look forward to being pushed and challenged to extents I sometimes don’t think are possible, but then with some support they are! So think fast thoughts for me on the 22^nd, I will need them, and thank you for being a part of my story!

SKILL WOD

WOD

]]>

A reminder we will be having BABYSITTING COVERAGE for the 5:30PM class on Wednesday night. Bring your little ones and get a WOD in!  We still have our normal baby sitting hours of 9:30 AM Tuesday, Thursday and 9 AM Saturday morning.

Last June welterweight Robert “The Ghost” Guerrero took on Yoshihiro Kamegai of Japan in the main event at the StubHub Center in Carson, California.  Guerrero (31-2-1, 18 KOs at the time) had not fought in 13 months (after he suffered a decision loss against Floyd “Money” Mayweather). In the lead-up to this fight, Guerrero undertook CrossFit as part of his strength and conditioning. In recognition of that, CrossFit HQ have named the workout “Ghost” in his honor.  Turns out, he won by unanimous decision.  

If you want some real motivation, watch him do the workout three times from January 8, 2014 to June 11, 2014 in which he progressively scores 338, 506 and 747-reps.  INSANE!

THE GHOST VIDEO

SKILL WOD

WOD

]]>

MONDAY 

A quick scheduling note:  We will be having BABYSITTING COVERAGE for the 5:30PM class on Wednesday night. Bring your little ones and get a WOD in!

We still have our normal baby sitting hours of 9:30 AM Tuesday, Thursday and 9 AM Saturday morning.

We hope you had a great weekend, have overcome your sugar hangovers and are ready to get some work done this week.   It is hard to believe but we are starting Week 5 of our Handstand Push Up and Squat Clean Cycle.  While you will see Squat Cleans in the WOD, we are also working on Front Squats during the Strength portion.  We’ve seen lots of athletes getting stuck deep in the pocket on Squat Cleans, so working on Front Squats will help us find a good position, get a solid front rack and help build the overall strength to get back up once we’re down low.

STRENGTH WOD

WOD

]]>

OPEN GYM 9A-NOON!

And hope you had a great Halloween! Come in and burn some of that candy off.  We’ll be there!

]]>