Sunday, October 11th 2015
OPEN GYM 9a-NOON
Open gym is ON for tomorrow! Great time to practice skills, work on your weaknesses, or make up a WOD you missed this week. As we continue our squat clean cycle, he’s fun drill to help you speed under the bar. You might see this in the warm ups next week:
Rikki working hard during some shoulder to overhead reps…
Saturday, October 10th 2015
Today is a fun day for the Cove both INSIDE AND OUTSIDE THE BOX!
Come support Larry (and grab some of his awesome grub) at the Wade’s Army Barbells and Brews Event. Hosted by Jailbreak Brewing Company and Old Line Crossfit, this event will feature a community workout beginning at 10-11am, and followed by a feats of strength ranging from kegs, stones, and everything in between!
This event is open to all fitness levels and experiences. There is a $10 suggested donation for participation, or a $30 donation for participation and a Wade’s Army t-shirt.
The Event will run from 10am-2pm and following the workout, Jailbreak Brewery will be hosting a social featuring their local brews. $1 from every beer sale will be donated to Wade’s Army!
CLICK HERE FOR MORE DETAILS ON FB
For those of you who signed up for the Adventure Park outing on Saturday (starting at 6p), please be sure to sign the online waiver in ADVANCE of arrival. You are required to wear close-toed shoe and with the weather looking on the chilly side, bring a sweatshirt and long pants (but something you’d be comfortable wearing a harness over). And if you want to bring other family members who don’t want to climb (and maybe take photos or laugh at you) they can come into the park for FREE! And be sure to be there a few minutes early as we don’t want to lose any time on the courses:
ONLINE WAIVER
Front Squats with a 3 second pause in the bottom
3-3-3-3-3 (build up in load)
**10 ring rows between each set**
WOD
Against a 60 second running clock…
Perform as many reps as possible:
10 KB Swings
Max Sit ups
Rest 60 Seconds
– 7 Sets –
Score = Total Sit ups
Fitness 35/26
RX 53/35
RX+ 53/35 (Toes to Bar)
William looking strong and focused at the top of his deadlift…
Friday, October 9th 2015
Looking forward to a fun Partner WOD today. As always, feel free to bring any friends or family!
For those of you who signed up for the Adventure Park outing on Saturday (starting at 6p), please be sure to sign the online waiver in ADVANCE of arrival. You are required to wear close-toed shoe and with the weather looking on the chilly side, bring a sweatshirt and long pants (but something you’d be comfortable wearing a harness over). And if you want to bring other family members who don’t want to climb (and maybe take photos or laugh at you) they can come into the park for FREE! And be sure to be there a few minutes early as we don’t want to lose any time on the courses:
ONLINE WAIVER
Shoulder Prep
Shoulder distraction with a band
7 I’s, Y’s and T’s
2 Rounds
WOD
400 M Overhead Plate Carry (alternate every 50 M)
50 Push ups (both partners work at the same time)
100 Calorie Row (switch on and off as needed)
50 Push ups (both partners work at the same time)
400 M Overhead Plate Carry (alternate every 50 M)
Fitness: 15/10 lb plate (M/F)
RX: 25/15 lb plate
RX+ 35/25 lb plate
Michelle S. looking strong in her overhead locked out position…
Thursday, October 8th 2015
Some people have asked if there is still Open Gym at 4:30 on days we run 4:30p classes (currently Mondays and Fridays). The answer is YES! Come on in and do your thing. We only ask that you try to stay clear of the class in action and use your phone if you need a timer for a WOD (so the coaches can use the main timer clock). This is true of ANY class, for that matter. You are ALWAYS welcome to come in and work on your skills as long as it isn’t disruptive to the rest of the athletes!
Today we continue our journey to perfect the Squat Clean. Work on that speed under the bar and make sure that bar path is straight up and down — you don’t want to be chasing the bar or letting it topple you over on your backside (although it likely WILL happen!)
STRENGTH WOD
Hanging Squat Cleans
3-3-3 (all three reps in each set should be unbroken)
Squat Cleans
3-3-3 (all reps should be singles)
WOD
3 Power Cleans
15 WallBalls
6 Power Cleans
15 WallBalls
9 Power Cleans
15 WallBalls
12 Power Cleans
15 WallBalls
15 Power Cleans
15 WallBalls
Fitness 14/10 (95/65)
RX 20/14 (135/95)
RX+ (20/14) (155/105)
12 Min Cap (this should be a sprint!)
Some good old bonding between workouts at Outsiders CrossFit. Looking forward to Adventure Park this weekend! Let us know if you haven’t signed up and want to go!
