Monday, April 20th 2015
Two important scheduling notes: This Thursday we will have the kickoff to our 30 Day Clean Eating Challenge at 6:30p (this gives three days of prep to start on Sunday). During the first half hour we will do a “base test” WOD, which we will retest at the end of the 30 days. Then during the second half of class we will talk through the basics of the 30 day clean eating program. This will be in lieu of our regular 6:30 class. If you aren’t doing the challenge you can still come and join us for the 6:30 WOD (and then do some strength and mobility work during the talk).
On Friday at 6:30p will be having our first “Bring a Friend Friday”. It will be a partner WOD and the movements will be less complex for beginners, but still a challenge for all! We will stick around for beers and snacks afterwards (as a last hurrahs before the Challenge starts on Sunday).
We’ve got a great week ahead of us in terms of overall workouts as well. From a programming perspective we are still in the midst of our deadlift and push jerk cycle. We are excited to see the strength gains thus far and will be further honing technique so that the Whiteboard will soon be smattered with PR badges.
It will be a challenging week we have several longer workouts AND classic benchmark workouts. So without further adieu… Monday starts with a GIRL!
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Sunday, April 19th 2015
OPEN GYM 9a – Noon
Come in and make up a WOD or work on a weakness! And if you need a day off, it might be good to spend some time thinking about the 30 Day Clean Eating Challenge — and starting to prep for its start on Thursday. We’ve got a lot of people signed up so it will be great to have a large support system (and we will be setting up a private FB group as an added tool). There are so many great resources, but we’ve listed a few of our favorite recipe sites here. Start browsing and making those shopping lists!
Looking forward to the kick off this Thursday night at 6:30!
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Saturday April 18th 2015
Tis the season! Its competition time! Several gyms are hosting local and regional competitions over the next few months and its time to start thinking about entering some of them! The Atlas Games are coming up June 13th. It is always a fun event with lots of divisions and very well run. It was our first competition a few years ago and we loved it!
If you are interested in doing a competition as an individual or as a team, please let us know and we can give you more information, help you find partners-in-crime, get you prepared for game day and will certainly be there to cheer you on.
To give you a sense of standards, here are what they are looking for in terms of RX and scaled divisions.
RX/ TEAMS /Master RX
Ground to Overhead=155/95
Deadlift=315/185
HSPU
Double Unders
Wall Ball 10ft Target 20/14
Chest to Bar/ Pullups
Pushups
Box jumps
Scaled/Masters Scaled:
Ground to Overhead 95/65
Deadlift=155/115
Single Unders or Double Unders
Banded Pullups
Wall Ball to 8ft Target 20/14
Box Jumps
And remember, regular WODs will be at 8, 9 and 11a with a Family WOD at 10a!
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Friday, April 17th 2015
REMINDER: FAMILY WOD SATURDAY @ 10AM
Regular WODs will be at 8, 9 and 11a. We’ll have kid coverage for the 9a so feel free to bring the little ones! And if you could let us know if you’re planning on coming to the Family WOD at 10a (info@CrossFitCove.com) we’d appreciate it (it helps prep the workout). Its supposed to be a nice day, so let’s lift that garage door and get the weekend off to a great start!
SKILL WOD
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