Saturday, July 25th 2015
Push Press 3/3/3/3/3 (Same weight across)
Friday, July 24th 2015
Let’s see. I grew up in Edgewood, Md (Harford County) and played sports my entire life. I starting lifting weights going into high school (where I developed my horrible form lol) for football. I went on to play college football at Wesley College in Dover, DE. Throughout college, my training and weight drastically changed due to two major knee injuries (torn meniscus, MCL twice and ACL once- all in the same knee). With all that, rehabbing and going into my senior year, I was in the best shape of my life ( around 255-260 pounds). Fast forward to about a two years ago, I tore the same ACL and meniscus again, got married, hungry, lazy, and of course, fat. After that surgery I was told by my doctor that if I injured my knee again, I would need a knee replacement. Anything regarding my fitness went out the window after that. A year later I started to realize that there aren’t many 60+ year old, 323 pound people on this earth so I started lifting weights again to lose some weight. Another year passed and I didn’t see the results I wanted. I needed an environment that brought me back to the competitiveness and comradery that I loved. That’s how I ended up at the Cove.
How has CrossFit affected life outside of the gym?
My overall fitness is much better now. I’m not just the “strong” guy who could pick things up before. Also, a little while ago I started this thing during our cool down period called stretching. It really works – I’m much more flexible then I was months ago and it shows outside of the gym.
I started here and they have helped me correct them (or at least try to). But not only do they care about your technique, they are great motivators, teachers and all around great people. It’s nice to talk to people who run a business who care more about you then the dollars they earn from you.
And not to forget the rest of us – the Cove community is great. The support that everyone gives each other is refreshing. Cheering, running extra laps, and the high fives make the workouts that much better. Theres a good feeling knowing the entire gym did the same workout and pushed just as hard as you did.
What is your favorite movement?
months ago this would be burpees. I hated them and that attitude would effect my workout when they were involved. Since then I told myself I wouldn’t hate anymore movements, and I would do them as best as I could. But with saying all that, I’m not a fan of running anything over 400m lol.
Being a larger human, I was hesitant to give crossfit a try. Now I embrace being a big guy finishing these brutal workouts. It doesn’t matter what size, age, or fitness level you are, just come ready to work with a positive attitude and the rest will fall in place. Oh yeah- NO CHERRY PICKING. I was guilty. You’re only hurting yourself.
PARTNER WOD
With a 30 minute Running Clock
From minute 1-10
1 Mile Relay
(one partner runs 400 M the other partner runs 400 M until you reach 1600 M as a team)
Max Power Clean with remaining time
From minutes 10-20
1 Mile Relay (same way as above)
Max KB Swings (with remaining time)
From Minutes 20-30
1200M Relay (One partner runs 200 M then switch until you reach 1200M)
Max Burpees (touch a target) with remaining time
Score is total reps Clean + KB swings + Burpees
Fitness 95/65 35/26
RX and RX+ 135/95 53/35
]]>Thursday, July 23rd, 2015
Remember the goal board? I walk by it all the time and I recently I notice my name up there with three goals that I feel are achievable and I have not really moved noticeably closer to achieving any of them. It’s great to have goals but once you know what you want to achieve you need to make a plan to get there.
I decided to attack my first goal of improving my back squat. The last 3 weeks I put myself on a squat program in addition to my normal CrossFitting and have been really enjoying the growth. If you have a goal you are looking to achieve, it’s time to put a plan in motion. Please for free to talk to any of the coaches if you want help in making that plan.
Next week we are running another round of Foundations for those that what or need to attend.
Monday July 27, 2015 – Squats and Pressing
Wednesday July 29th, 2015 – Cleans and Deadlifts
Friday July 31st, 2015 – Pull Ups and Snatches
We are still offering these for free so if you have a friend that is interested in trying the Cove experience please have them email us at Info@CrossFitCove.com or sign up for our Free Trial
Wednesday, July 22nd 2015
Two housekeeping notes…
One: A reminder that we are doing the goodbye WOD at 11am this Saturday for Lacey and Scott. We will have regular classes at 8, 9 and 10a (with sitter coverage at 9a per usual). There will also be a potluck BBQ and drinks after. All are welcome!
Two: We wanted to thank everyone who uses the kids’ room for all of their help in clean up. We appreciate the “leave it as you found it” mantra and love that all the kids are pitching in to help as a team. If they all pick up just a few toys after each class, it only takes a few minutes! Think of it as a sprint cleaning WOD!
