Friday, August 7th 2015
FREE FOOD THIS MONDAY NIGHT!!!
About 3 months ago we did the Whole30 Challenge and many of our members saw some amazing changes in their body composition, energy levels and overall human performance. We know a number of members are looking to get back on the “Whole30” train and to help get us thinking about food differently, Maggiano’s of Columbia will be here on MONDAY evening to help. Maggiano’s you ask?! Yes! Their chefs have been working on a Paleo line of food and they have been nice enough to offer a tasting at the Cove Monday evening. The plan is for them to set up during the 5:30 PM class and offer food through the 6:30 class. Some items they are planning on bringing include:
Cedar baked salmon with charred broccolini rabe
Spinach salad: dehydrated grapes, sliced strawberries, toasted pine nuts
Roasted Rosemary Chicken Breast with sweet potato hash (sweet potato, red onion, bacon, sage)
So after a hard workout on Monday come and refuel on some healthy Paleo dishes like this one below! Bring friends and family as they’re also trying to get the word out too!
Thursday, August 6th 2015
The snatch is one of the most complex, yet beautiful movements we do at CrossFit. We often talk about moving your body around the bar (as opposed to moving the bar around your body). This video captures not just the amazing technical nature of the lift, but watch how the barbell goes up in a perfectly straight line, lingers for just a moment… and the athlete moves flawlessly under the bar to catch in a low squat. Sure, we won’t all be able to lift this weight, but we can all strive for this virtuous form!
In today’s workout be sure to use a good solid hinge with a flat back on the snatch, control the KB the entire way and have a tight controlled core on the jump. All of this will protect your back and help avoid fatigue!
Wednesday, August 5th 2015
CrossFit loves to use acronyms. You’ve probably heard this one before, but it’s a goodie. EMOM. Every Minute On the Minute. Sounds fun, right? When we program an EMOM there are a couple of goals you need to keep in mind.
An EMOM allows for a lot of work to be done in a set amount of time. We are accumulating volume, while training on specific lifts and strength endurance. Think of an EMOM as a kind of interval training. Rather than trying to knock out high reps in a row and having your power output decline, an EMOM builds in some rest in order to give you the chance to sustain 80-100% effort for the entire workout. The goal is to improve your consistency while maintaining relatively high weights. Also, unlike regular “lifting” during class, we add a timer to it, so you do not have the ability to rest too much.
While we want you to have rest, do not try to rush so much that your technique gets sloppy. Hit each movement standard perfectly and consistently.
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Tuesday, August 4th 2015
Great job and way to kick off the week with such effort Monday! This week we are continuing the Push Press cycle and we will be testing our new 1RM soon — so really try to focus on great form with a nice vertical torso, quick dip and explode that barbell off your SHOULDERS, not from your arms. Today’s WOD is an all out sprint with quick runs and short, heavy sets on the barbell with Clean and Jerks!
