Monday, August 15th 2016
A GREAT WEEK AHEAD!
We kick Monday off with some Snatch and OHS (Overhead Squat) work as we continue on our Squat Snatch cycle. If you’re shoulders are feeling toasty, talk to the coach and we can find appropriate scales and accessory work for you.
The men of the 6-Week Cove Challenge kick off 30 Days of Paleo eating today so let’s support them! Give them a word of encouragement or share your favorite Paleo recipe. As we all know, it’s so much easier when you surround yourself with people who have been through it AND share the knowledge you have gained! In the spirit of sharing, here’s a kick ass Paleo Banana Bread recipe for all of those with a sweet tooth! Double the recipe (or go heavier on the bananas). Trust us!
WE NEED YOUR VOTE!
As you may know, we are vying for the top spot in Howard County’s “Best Of” rankings and need your help! We really believe we’ve got the best box around (thanks to all of you!) and we want to shout it from the rooftops. If you could take a second and click on the link and just put in “CrossFit Cove” for question 67, we’d greatly appreciate it! Or if you have any spouses or friends that have dropped in and have good things to say, pass it on! Thanks in advance for all you do for us!
VOTE “CROSSFIT COVE” FOR QUESTION 67
MEN’S 6-WEEK CHALLENGE
Shoulder to Overhead
Work up to a heavy Push Press or Push Jerk
1 Minute Max Calorie Row
1 Minute Max Push ups
1 Minute Max Air Squats
1 Minute Max Sit ups
Rest Two Minutes
COVE STRENGTH WOD
(They do not have to be unbroken, feel free to drop at the top. Try to hit 90% of your 1 rep max. You can log into Wodify under “My Performance” and choose “Weightlifting” in the drop down menu. Then type in “Snatch” and you will find your performance history for this movement.)
15 Overhead Squats
15 Burpee Box Jumps
Coach’s Tip: Go heavy on the strength and light in the METCON. It should be a weight you can do in one or two sets for the first round or two!
If you haven’t met Tyler T. yet, please introduce yourself! He’s one of our newest members and already in BeastMode!