Thursday, March 19th, 2015
Today we will be hitting one of the classic exercises of a CrossFit: the Thruster. A combination of a front squat and a push press (similar to a wall ball) but a Thruster doesn’t come back and hit you in the face. Hit the strength wod hard as it will prepare you for the Thrusters in the metcon.
We also have double unders in today’s workout. Double unders are a skill that take time to develop. If doubles are something you want in your athletic arsenal take the time before or after class to play with them. The coaches are always here to help.
Friday’s WOD will be posted late Thursday evening after CrossFit HQ releases the Open workout. We are still on for Friday Night gym workout at 7:30 PM. For this week we encourage you to invite your friends and family. We have plenty of beers and I think many of your loved ones would be amazed at the things you are accomplishing at the box.
12 Minutes To Find A Heavy 3 Rep Thruster From The Ground
Wednesday, March 18th 2015
Remember that we’re back on this Friday for 15.4 at 7:30p. Bring a post-WOD snack to share and we’ll bring the booze! Also a reminder that CrossFit 101 classes start 6:30p Monday, Wednesday, and Thursday of next week.
Great work on the Chief yesterday… even the coaches were laid out afterwards!
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Tuesday, March 15th, 2015
We are back to doing our strict pull up EMOM (every minute on the minute) Tuesday. Can you beat your score from last week?
Yesterday the final test for our back squat cycle was a real blast. We are amazed at the dramatic improvements with this gym as a whole. Maxx squatted so much we had to run out and buy metal plates so he could stack the bar heavier… and Wes made it worth the while by back squatting 425! While these numbers are incredible, it was a great job by everyone who pushed to their own individual capacity.
Next Monday we will be running another session of CrossFit 101 classes starting at 6:30p. They will be Monday, Wednesday, and Thursday of next week. If you know anyone that might be interested in trying the crazy CrossFit thing and wants to get some individual attention, have them contact us at info@cove-fitness.com so that we can lock them in for the class.
6 Push-ups
9 Air Squats Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles. No partial rounds! Only record FULL rounds. Strategy will be involved here!) Fitness 95/65 RX 115/75
Wodify is a great tool for tracking your own performance. We hope Wes doesn’t mind, but here is his growth chart for the back squat cycle. Keep in mind 3/9 was a de-loading day, but this is exactly what putting in hard work for a strength cycle will get you. Don’t worry about the numbers as we can’t all lift 400+lbs, just worry about the trajectory of that line graph. If you don’t know how to maximize Wodify quite yet, just ask us how!
We are excited for the next round of 101 Classes. CrossFit CAN be for everyone. Here’s coach Brian telling Farah “Don’t think of it as 50 jumps. Just think 10 at a time”. A great lesson for all beginners to not be intimidated by big numbers, rather figuring out a way to break it into manageable bite-sized pieces!
Monday, March 15th, 2015
- We are excited to announce that we have started a partnership with Stronger Faster Healthier health products. We have been customers of their products for over two years and we are real believers of the quality of their protein powders and fish oil. The SFH brand of Whey Protein is produced from the milk of grass fed, free range cows and SFH brands of fish oil made a real difference in my ability to handle inflammation. Our SFH rep, Ocavious, will be at the box for Monday evening’s classes (4:30 on). Please feel free to come in to discuss their products and try some free samples!
15 min to find find your new 1 RM Back Squat
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